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Mental Health

The Stages Of Grief: A Guide to Understanding Your Feelings
Mental Health

The Stages Of Grief: A Guide to Understanding Your Feelings

Grief is a feeling many people will experience in life.The emotional pain can come in the form of losing a job you really enjoyed due to layoffs, losing someone close to you, the end of a toxic, long-term relationship, and many other instances that can cause profound sorrow.Processing grief is also a very personal thing. You may cry, feel incredibly angry, withdrawn, or subdued.None of these emotions are unusual.But how can you better understand this feeling of loss and change after experiencing it? Here at Goalcast, we spoke with Dr. Holly Schiff, a Greenwich, Connecticut-based clinical psychologist at South County Psychiatry, about the stages of grief, its duration, and how to navigate those feelings in your daily life.What Are The Stages of Grief? In 1969, Swiss-American psychiatrist Elisabeth Kübler-Ross released a five-stage model for grief in her book On Death and Dying. Those five stages are made up of the following: denial, anger, bargaining, depression, and acceptance.Kübler-Ross’ model was initially created through her work with terminally ill patients.There was some debate and controversy surrounding the model as a result of people researching the model and believing there was a specific order people were supposed to grieve. However, each person experiencing grief does so as an individual. Due to their uniqueness, they may only go through some stages of grief instead of all.Below are those five stages of grief, as explained by Dr. Schiff.Demeter Attila/ PexelsDenial The denial stage essentially helps people “survive the loss” they experience because they are “living in a preferable reality” instead of “actual reality.”“Denial and shock actually help you cope and survive the loss you are grieving, almost acting as a defense mechanism,” Dr. Schiff says.“Once that initial denial and shock start to fade, you can start to heal since the feelings you were suppressing are now coming to the surface.”AngerWhile experiencing anger, Dr. Schiff explains that you question why this is happening to you.“You may actually redirect your anger to close friends and family and look to blame others,” she says.Dr. Schiff also notes that anger is imperative in the stages of grief and is encouraged to be felt.“The more you allow yourself to feel it, the more quickly it will dissipate; don’t suppress your feelings.”BargainingIn this grief stage, you don’t want to let go of “hope” in a situation where you feel “intense pain.”“You think you can avoid the grief through negotiation since you are so desperate to get your life back to how it was prior to the loss. You may also feel guilt during this stage.”DepressionIn this stage of grief, you start to “feel intense sadness and despair.”“You start to face the present reality and feel intense sadness and despair. This is a natural and appropriate response to grief,” Dr. Schiff says.“You may withdraw from life, not want to get out of bed or see your friends and family; you might even experience suicidal thoughts during this stage.”AcceptanceThe final stage in the grief stages model is acceptance.Although you aren’t okay with what happened, you learn to acknowledge “the loss” and learn to cope with life as it is.“Your emotions will begin to stabilize, and you come to terms with the fact of what your ‘new reality is,” Dr. Schiff says.Rachel Claire/PexelsAre There Additional Stages of Grief?Alongside the five stages mentioned above, other known models highlight grief.One of those popular models contains seven stages. Check them out below:The Shock And Denial StageIn this stage, you will be in complete and utter disbelief that this has happened to the point where you almost treat it like it isn’t a reality to avoid the pain.The Pain And Guilt StageAfter the shocking revelation, it is replaced with feelings of unbearable pain.You may have regret about things you have or should have done with the loved one.Sometimes, especially in the case of an affair, the realization also starts to set in that the choice could have been put to a stop, thus preventing any pain.The Anger And Bargaining StageFeeling defeat and frustration also leads to anger. Sometimes that anger can also lead to unreasonably pointing the blame at someone for the death. During this time, do you’re best to manage that, as it can cause your relationships to be altered to the point of no return.You may also feel like you want to push back on fate, questioning, “Why did this happen to me?” The Depression StageIn the depression stage, you begin to truly understand the significance of the loss, which is saddening.You may self-isolate and also reflect on times with your loved one, focus on the past, and feel a bit empty or in turmoil.Alison Leedham/PexelsThe Upward Turn StageAt a point, you start to learn to maneuver in life without your loved one, and things become a bit calmer.Physical symptoms of the pain lessen, and the depression starts to ease up a bit.In this stage, you’ll start to see a silver lining in your life which is a positive step in the right direction.Reconstruction And Working Through StageOnce your mind starts to be fully present and you function better in daily life, you will be seeking genuine solutions to issues that life throws your way without your loved one being there.The Acceptance And Hope StageIn this last grief stage model, you start to genuinely accept and live with the reality of what happened in life. Still, accepting the outcome doesn’t guarantee instant joy.With the heartache you have experienced, you will never be the exact carefree person you were. But you will find a way to move forward and be optimistic about the future.How Long Do Grief Stages Last?Grief is distinctive from person to person. However, these differences can sometimes be viewed as grieving the wrong way. But Dr. Schiff says, “there is no specific timeline or timetable,” as everyone is on a different path.“It is important to remember that coping with a loss is a very singular and unique experience [for] each person.”Additionally, Dr. Schiff says the brunt of the symptoms “tend to peak at six months,” but following the first year after the continued “loss,” “feelings ebb.”“Give yourself the time you need to recover,” she adds. Do The Stages Of Grief Happen In Any Particular Order?Grief is not necessarily a process that happens in chronological order. Dr.Schiff notes that you can go “between the stages,” which can even result in feeling that you are doing through several at once “as you cycle through a variety of emotions.”“ It doesn’t have a clear beginning and an end, it is a process that we endure, and the only cure for grief is to grieve. So don’t be concerned if you do not feel a certain stage of grief. Everyone mourns differently,” she says.Mental Health Conditions And GriefGrief can definitely pose a threat to mental health and wellness, so it’s essential to look for help and lean on loved ones for aid.But if those in mourning are consumed to the point that they can’t lead their day-to-day lives, it can lead to more complications.“If the bereaved [are] so overcome that they are unable to carry on with their lives after the loss, this becomes pathological; or that the persistence of grief reactions are exceeding what is normal,” Dr. Schiff says.“It becomes clinically significant when the symptoms interfere with your daily functioning, and you have challenges meeting social, occupational, and other important life functions. “If you remain preoccupied with the death or deny the death and actively avoid reminders of the person you lost, you may be trapped in grief, and it is intensifying,” she continues before suggesting professional health or getting involved in a “support group” as ways to cope if grief feels like it’s “taking over your life.”Liza Summer/PexelsProlonged Grief Disorder The grieving process is an ordinary reaction to the loss of someone closest to you.And over time, the feeling of grief can start to subside.But that’s not the reality for all.Some people experience an extended period of grief, with symptoms that are extreme enough to cause mental health conditions such as prolonged grief disorder.This can make it hard for them to do their best in life. Prolonged grief disorder is identified as a continuous feeling of grief that causes disruptions in everyday life.Symptoms Of Prolonged Grief DisorderSomeone suffering from prolonged grief disorder could experience a longing for someone who has passed away or becomes absorbed in the thoughts of the individual in question.In both children and adolescents, that preoccupation of thoughts may focus on the situation surrounding the death.The person experiencing grief may also face anguish or issues tending to work obligations, taking care of the home, and more.How You Can Help Someone Who Is GrievingK. Mitch Hodge/UnsplashThe grieving process can be a bit challenging for many, especially when dealing with complex emotions.And the healing process is not that much different. However, with a bit of encouragement and empathy, you can help others begin to understand and cope.“Acknowledging that the process will not be linear and that it is a messy jumble of highs and lows, ebbs and flows, steps forward and backward helps you realize that you can’t control the process. So then you can start to focus on the things you can control,” Dr. Schiff says.“It’s important to understand that grieving comes in waves, and in order to grieve properly, give yourself the time and space to grieve whenever, and however it decides to present.”Dr.Schiff further notes that self-care can help make the process smoother.“Taking care of yourself, physically, mentally, emotionally, spiritually is vital to our psychological well-being and ability to cope with stressors and manage feelings of grief,” she continues.Additionally, Dr. Schiff suggests that receiving support from those closest to you can make a world of difference.“Getting support from others during a time of grieving is also going to make the process easier. This can be through empathetic friends, other family members, professional help, or bereavement support groups – so you know that you are not going through this alone. Keep your loved ones' memory alive and create whatever rituals you feel will best honor the deceased.”Resources For People In Stages of GrievingGrieving can be a tumultuous time, but th there are resources available that can help you as you continue your healing process journey.Sometimes, you may need immediate telephone communication over the phone to seek help about the feelings you’re experiencing. That’s where hotlines come in. Some of those hotlines include Depression Hotline and the Suicide Prevention Lifeline.And if you’re looking for resources on the go, smartphone apps such as Grief Works, Actively Moving Forward, and Untangle, to name a few can be a great help.The Grief Works app is based on the book Grief Works: Stories of Life, Death, and Surviving by English psychotherapist Julia Samuel.It has some interactive tools and activities such as meditation, breathing exercises and more. There is even a personal journal feature so you can write down your thoughts about healing.Actively Moving Forward is a fabulous app for those who want to talk with open-minded people and connect with others in the grieving stages.The app also highlights events and communities you can join to build bonds with people.The Untangle app is welcoming and has a sense of community to help you not feel alone on your quest for healing.Similar to Actively Moving Forward, you can connect with people who are experiencing something similar to you. There are also trained experts available to help and chat with you if you need them.The app further provides services such as finding a therapist and getting in contact with a funeral director and things in between that you would consult during rough times.

Maladaptive Daydreams: How To Stop Getting Lost In The World of Imagination
Mental Health

Maladaptive Daydreams: How To Stop Getting Lost In The World of Imagination

There’s a stigma around zoning out. Whether missing parts of a conversation or not paying attention at school, drifting off into the land of daydreams isn’t socially acceptable. In recent years, the focus on mindfulness, and paying attention to the moment, reinforces this point: daydreaming is a distraction, undesirable, a way to disconnect from the present moment.RELATED: How to Focus: 12 Tips to Improve ConcentrationBut not all daydreaming is bad. Mind wandering has been linked with all sorts of positive benefits, from high creativity and intelligence. Zoning out from your immediate environment might zone you in on a powerful insight or problem-solving mindset. Creative geniuses from all fields, from philosophers to scientists, often land upon their biggest breakthroughs through daydreaming. Clearly, these are adaptive processes.The American Psychological Association defines its opposite, maladaptation, as “detrimental, counterproductive, or otherwise interfering with optimal functioning in various domains.” Maladaptive daydreaming describes daydreaming that has a negative impact on life. There’s growing recognition that many people, especially those with co-existing mental health conditions, experience maladaptive daydreams.Whether you’ve had an official diagnosis or you’d simply like to stop being carried away by your inner dreamworld at inconvenient times, this overview will guide you through the causes of maladaptive daydreams, and practical steps to stop.What Is Maladaptive Daydreaming?Maladaptive daydreaming, or daydreaming disorder, is a “compulsive fantasy activity characterized by immersive imagination and shifting of attention toward a rich inner world while neglecting social, occupational, and academic activities.” Research has linked maladaptive daydreaming with various mental health disorders, including anxiety, depression, schizophrenia, and ADHD. Despite gaining attention in the field of psychology, it’s not officially recognized as a psychiatric disorder by the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). But that doesn't make it any less impactful. People who experience maladaptive daydreams often completely zone out, entering rich and complex fantasy worlds. They can be immersed in these worlds for hours at a time.Some experts explain maladaptive daydreaming as a coping mechanism linked to childhood trauma, as a form of disassociation, or detachment from reality. When a child’s environment feels unsafe or threatening, they may start to escape into their imagination, and continue this behavior into adulthood.Maladaptive daydreaming isn’t the same as straightforward mind wandering. In fact, a 2022 study in the Journal of Clinical Psychology called for maladaptive daydreaming to be recognized as a distinct disorder. Unlike the type of mind wandering that comes with ADHD, which can be creative or skillful, maladaptive daydreaming involves conscious absorption in rich fantasies.The Symptoms of Maladaptive DaydreamingProfessor Eli Somer, Ph.D, a trauma expert and one of the world’s leading researchers of maladaptive daydreaming, has proposed diagnostic criteria for maladaptive daydreams. Within the proposal, he outlines eight of the common symptoms:While daydreaming, experiences an intense sense of absorption/immersion that includes visual, auditory, or affective properties.Daydreaming is triggered, maintained, or enhanced with exposure to music.Daydreaming is triggered, maintained, or enhanced with exposure to stereotypical movement (e.g., pacing, rocking, hand movements).Often daydreams when feels distressed, or bored.Daydreaming intensity and length intensify in the absence of others (e.g., daydreams more when alone).Is annoyed when unable to daydream or when daydreaming is interrupted or curbed.Would rather daydream than engage in daily chores, social, academic, or professional activities.Has made repeated unsuccessful efforts to control, cut back, or stop daydreaming.To meet the criteria, someone has to have experienced two or more of these symptoms within a six-month period, including number one — immersion and absorption. Maladaptive daydreams create a sense of distress or impairment in daily living and are not caused by physiological changes (such as drug taking) or a mental health disorder that better explain the experience.Immersive daydreaming shares many of the traits of maladaptive daydreaming but doesn’t impair a person’s functioning. This is where the fine details become tricky — great works of literature or art require their creators to enter states of complete absorption, in order to bring forward imaginary ideas. The main quality of maladaptive daydreaming is how well a person can function.What Do Maladaptive Daydreamers Fantasize About?Many maladaptive dreamers develop an emotional attachment to the characters and events existing within their mind’s eye, which creates a feedback loop and keeps the cycle going. Somer’s research includes qualitative information on the nature of maladaptive dreamers. He categorizes five key themes of fantasy life:Violence: Tarantino-esque bloodshed and aggression.Idealized self: imagining scenarios where the maladaptive daydreamer is an “improved” or “ideal” version.Power and control: including dominating other people, or being in positions of authority.Captivity, rescue, and escape: involving either being imprisoned or rescuing others from abusers.Sexual arousal: far from normal fantasy, maladaptive daydreamers can spend hours and hours building complex scenarios or the ideal partner.Many of the cases cited in Somer’s work were dealing with complex trauma or historical abuse; that can’t be understated. However, the second theme, the idealized self, is of particular relevance to self-development. The image that comes to mind is a movie scene, where the high school “geek” fantasizes about having it all, being the alpha, or carrying out revenge, before snapping back to reality.Perhaps unsurprisingly, if you put these themes together (spare sexual arousal) and you have the elements of a superhero narrative, the pinnacle of collective fantasy. In another respect, the character Tyler Durden, from Fight Club, has all of these hallmarks — which makes sense, as the Narrator in Chuck Palaniuk’s story was experiencing regular dissociation and maladaptive daydreams.How to Stop Maladaptive DaydreamingFirst, we have to remember the golden rule of psychology — what we resist, persists. Trying to force maladaptive daydreams to stop can have the reverse effect, only serving to fuel their intensity. This is an additional risk because of their link to behavioral addiction and obsessive-compulsive disorder. The initial starting point is firstly to acknowledge daydreaming has become a problem and that you would like to change. Next, if excessive daydreaming is having a negative influence on your life, consider therapy to get professional support or treatment for maladaptive daydreaming. The disorder isn’t common knowledge, however, so you may have to point your therapist in the direction of some material, in order to share your experience.RELATED: How To Boost Your Dream Recall For Higher CreativityWith these points in mind, what are other practical steps that you can take to stop maladaptive daydreaming? At the risk of poor comparison, maladaptive daydreaming is, to some extent, similar to an eating disorder. If you’re addicted to drugs or alcohol, it’s possible to go cold turkey, to give up completely. But if your issue is food, you have to find a better balance, because you need food to survive. It becomes about changing your relationship, not removing the trigger.The same applies to maladaptive daydreaming. You don’t want to switch off your imagination — the chances are, your imagination contains many gifts! Instead, you want to focus on channeling the vivid mental imagery into healthy outlets, whilst tackling the core motivation for the mechanism to escape daily life.1. Start With Your PhysiologyThat involves getting proper sleep so you’re rested during the day, eating well so that you’re providing your body with healthy fuel, managing stress, working on relaxation, and exercising. You may also consider visiting a doctor to have a bodily MOT — checking for any deficiencies, or hormonal imbalances, in order to rule out biological problems that may be contributing to your experience.2. Inquire Into Underlying Defense MechanismsIf you want to stop maladaptive daydreaming, you have to understand what motivates you to start. The origin of the habit may be linked to childhood trauma; this is something that can’t be approached lightly and may need additional support. However, in the present moment, the here and now, you will be able to notice patterns and tendencies, common to all addictive behavior.When are you more likely to enter fantasy? Is it when you’re bored? When you’re stressed? When do you experience low self-esteem? If you gently enquire about the times when you’re more likely to engage, you may detect underlying mechanisms. Once you discover your “triggers,” you can better understand the mechanics of the experience.For example, if you experience low self-esteem, perhaps you imagine your idealized self who is able to do all the things you perceive yourself to be incapable of. If you feel exploited or powerless, you may fantasize about being a superhero, there to save the day. If you suppress anger or rage, you may experience violent imagery as a type of mental retribution. Get familiar with this, as this is the core issue that needs addressing.3. Explore Your Fantasies With CuriosityDo you create the fantasy, or does the fantasy choose you? Apologies for the philosophical take, but this is a rich area of exploration. Your imagination, like dreams, doesn’t happen by chance or randomness. The fantasies you engage with are encoded with deeper meaning, a way to guide you to psychological mechanisms that remain unseen or unhealed.Carl Jung, a pioneer of depth psychology, saw daydreams as an extension of the unconscious mind. For Jung, there were lessons contained within the contents. In Man and his Symbols, Jung writes: “Daydreams arise just because they connect a man with his complexes; at the same time they threaten the concentration and continuity of his consciousness.”In Jungian terms, a complex is “an unconscious organized set of memories, associations, fantasies, expectations, and behavior patterns or tendencies around a core element which is accompanied by strong emotions.” That means that the fantasies you engage in also show you where complexes lie.Part of this understanding requires some knowledge of symbolism and archetypes. Most of us are able to do this intuitively — explore your fantasies as you would deconstruct or analyze a piece of art, or a movie. What do the characters tell you? What did the director, or author, have in mind when it comes to the fantasy’s message?4. Integrate The DreamworldRemember, you can’t have a zero-tolerance policy to your imagination, but you can integrate it in a healthy way. Start to work with your inner life as a conscious component of your development and self-understanding. Start a regular journal practice, where you actively explore the fantasies existing within. Maladaptive daydreams aren’t a waste of time; they’re supportive of your psychological and emotional evolution.Part of integration is to discern when daydreams are unhealthy, and when they’re healthy. Are they solving problems, offering a creative exploration? Or are they being used as a form of escape? Equally, integration requires a level of mindfulness in order to practice keeping attention to the present moment.Think of this as a type of Jedi mind skill. Your mission is to get your daydreams under control, so you utilize them as a gift, and aren’t at their mercy, whilst channeling energy and attention into “the real world.” Find a balance between imagination and rational, pragmatic thinking. Find a sense of grounding in your daily life, and allow yourself to dream without completely floating away.5. Find a Creative OutletAgain, channeling is better than attempting to stop completely. So many things in life are a matter of perspective. Without minimizing the seriousness of maladaptive daydreams, your ability to create rich fantasy worlds, and the lucidity of your mental imagery, can be used in creative ways. Great creative work often comes from a sense of immersion in these worlds.That doesn’t mean you have to literally write stories, although that’s one potential outlet. You may paint, create music, take up improv, or do anything that allows you to bridge your inner world with the outer world. Don’t judge what contents exist within, but don’t mistake them for who you are, either.Through this process, as you slowly integrate, as you heal and put the daydreams into the appropriate context, you will arrive at a place of greater self-acceptance and connection to the world around you. The allure of daydreams will decrease, as will the desire to escape. And if the allure or desire is there, you’ll be able to find a healthy outlet for it.KEEP READING When Does Daydreaming Become A Problem?

Feeling the Winter Darkness? These Dawn Simulators Will Help Boost Your Energy
Mental Health

Feeling the Winter Darkness? These Dawn Simulators Will Help Boost Your Energy

Feeling in a slump? A dawn simulator, which uses lights to imitate the sun's rising at dawn, can help boost your energy. Dawn simulators let you program lights that progressively increase in intensity to wake you up in the morning. They are easy to use, as you just set them up like an alarm clock and allow the light to reach your retina while you’re still sleeping.Using a dawn simulator offers a few key benefits. It can support a healthy circadian rhythm and even help balance hormones and positively influence cortisol levels (the stress hormone). Dawn simulators can be used to treat seasonal affective disorder, depending on the light intensity. There are also sleep benefits. It may seem backward to use a wake-up lamp to help you sleep better, but light can control our melatonin levels and consequently, affect our quality of sleep. Changing your light exposure can help regulate your melatonin levels and improve energy levels throughout the day. Before purchasing a dawn simulator, there are a few things to consider. According to findings, 10,000 lux is the ideal amount of light intensity for SAD treatments, but lower lux levels are still effective for everyday use. Other than budget considerations, you also need to keep in mind the distance that your light is going to have to be to work efficiently. Most good-quality dawn simulators will allow the treatment to be effective from at least 12 inches from your face.How we chose the best dawn simulators To choose the best dawn simulators, we took into consideration a few basic criteria:Lux (lx): Most importantly, you’ll want to take note of the lux, or light intensity, of the lamp. The higher the lux, the stronger the concentration of light. Look for a lamp with a lux of 10,000 if possible if you’re looking to treat Seasonal Affective Disorder. If not, just 250-300 lux is fine for basic dawn simulation.What additional features does it offer?Is there manufacturer support / a warranty offered?Does it filter UV rays?Price (Also what is its energy cost?)Ready to find the perfect dawn simulator for your needs? To make your life easier, here are the best options on the market. Philips SmartSleep Wake-up LightThe Philips SmartSleep Wake-up Light, Colored Sunrise and Sunset Simulation works at 300 lux. It also offers 20 different light intensities to help personalize your experience. It doubles as an alarm clock and radio, giving you additional features to look forward to. It does include a warranty of 24 months beginning on the date of purchase for products bought in Canada or the U.S. In terms of price, this dawn simulator would be considered mid-range at $79.95. Pros: Affordable, ability to customize your experienceCons: No nighttime features availableSEE IT: $139.98 at Amazon.com Lumie Bodyclock RiseThe Lumie Bodyclock Rise is around 350 lumens and features wake-up as well as sleep functions. Wake-up includes 30 minutes of sunrise duration, adjustable light intensity, mixed LEDs to simulate the sun accurately, as well as the option for a traditional alarm with tap-snooze. Sleep features include a 30-minute sunset option to help you wind down, as well as a light-sensitive display to adjust to the light in your room. Plus, this dawn simulator also doubles as a nightlight! It has a three-year warranty to cover any issues with the LED lights. The 99$ price tag may seem steep, but it does provide lots of value for its price. Pros: Longer warranty, nighttime functions, good light intensity and high quality LEDsCons: Slightly more expensive, batteries are not includedSEE IT: $99.00 at Amazon.com Philips SmartSleep Connected Sleep and Wake-Up LightThe Philips SmartSleep Connected Sleep and Wake-Up Light has 25 brightness settings and a light intensity of 315 lux. This product’s unique features and functions reflect its $169 price. the price. Smart features include a midnight light, FM radio, phone charging dock, speaker, auxiliary connection, auto-dimming display, smart snooze, and an AmbiTrack sensor that measures your bedroom sleep environment. You can also download the SleepMapper app to track your sleep and get insights and metrics. There’s a full two-year warranty should there be anything wrong with the way your product is manufactured. Pros: Allows you to track your sleep, many additional functions that make it multi-use, great light intensity.Cons: ExpensiveSEE IT: $199.99 at Amazon.com Hatch RestoreThe Hatch Restore is a good dawn simulator with sound and light options to help you customize your sleep and wakeups. The purchase of this light lamp comes with a 30-day free trial of the Hatch Sleep Membership that includes meditations, sleep stories, and more through the content library. This sunrise alarm clock also features a sleep routine function and reading light. All of this can be accessed through the app or by touch. The digital time display doubles as a clock. This product retails for $129.99 and includes a 60-night money back guarantee. Pros: Includes a sleep routine function on top of the wakeup. You can control the settings through your app.Cons: You have to pay for the Hatch Sleep Membership after 30 days to access their content, expensive, does not specify the light intensity (lux), batteries not included.SEE IT: $129.99 at Amazon.com Sunrise Alarm Clock This sunrise alarm clock is very affordable and offers a lot of value for $39.95. First, you get great light intensity at 500 lux. You also get both sunrise simulation and a soft night light. The daytime and nighttime functions include seven respective wakeup or sleep sounds at 10 adjustable volumes. The 20 brightness settings help you customize your sunlight. This dawn simulator also includes eight color lights to mimic a sunrise and three white lights (2500k, 3000k, and 3500k). The correlated color temperature sits at 5200K/1700K. Pros: Great light intensity, nighttime routine functions and adjustable settings, and very affordableCons: No warranty information listedSEE IT: $39.95 at Amazon.com Onlycare Sunrise Alarm Clock Onlycare’s sunrise alarm clock gives you the ultimate bang for your buck. It features a 320 lux brightness and sunrise time of 10-60 minutes. Other features include a sunset simulation, snooze button, dual alarms, FM radio and eight natural sounds mimicking animals, forests and even the ocean to help you sleep. It’s also only $45.99. Pros: Affordable, sunset simulation, batteries included, additional sleep helpCons: No warranty information listedSEE IT: $45.99 at Amazon.com Dawn Simulator FAQsWhat is the difference between a dawn simulator and a SAD lamp? A dawn simulator works similarly to bright light therapy in terms of treating Seasonal Affective Disorder. Although, bright light therapy has a high level of lux needed, which can be more difficult to find in a dawn simulator. A SAD lamp also requires you to be awake during the treatment, whereas a dawn simulator works while you’re asleep. Is buying a higher-end dawn simulator worth it? It depends on the functions of that dawn simulator. If the light intensity fits your needs and includes additional features that are important to you, don’t let the price steer you away from the product. A higher priced dawn simulator doesn’t necessarily mean it’s better though. How long does it take to see benefits from using a dawn simulator? Consistency is key: It could take about a week or sometimes a little more to see results, especially if you’re using it to benefit your mental health or your hormone/cortisol levels. You may notice improved sleep more rapidly.

Is Golf Addiction a Risk to Your Health?
Mental Health

Is Golf Addiction a Risk to Your Health?

The sun is shining, birds are chirping, the breeze is just right. The morning has begun and your first thought is: this is a perfect day for golf. Out of all sports, golf is one of the most wholesome. There’s a reason why many top-level executives take to the green during negotiations or networking sessions. It’s gentle, slow, and reflective. It’s the perfect mix of facing your frustrations and successes and socializing with friends.RELATED: Are You at Risk of Exercise Addiction?As a sport played in picturesque scenery, golf seems harmless. However, there is a risk of its allure becoming a hindrance. The need to reduce your handicap, improve the technique of your swing, or find new courses to explore, can become intrusive. If left unchecked, it’s possible to develop a golf addiction, where enjoyment of the sport is replaced by a dependency.The Science of Golf AddictionAddiction is challenging to define scientifically. In the past, it was limited to drugs or alcohol. Now, anything from sex, the internet, gaming, gambling, or social media is recognized for its addictive potential. Psychological research separates addiction into two forms: substance addiction and behavioral addiction. The first is the commonly understood chemical dependency. The latter, however, is complex, and covers “any source which is capable of stimulating an individual.”What’s intriguing about behavioral addiction is that it can form around behaviors that don’t seem unhealthy on the surface, from physical exercise to work. That includes hobbies, and not many hobbies match the level of dedication and enthusiasm many people have for golf. However, it’s important to separate the enjoyment of the game from a genuine addiction. The diagnostic criteria for behavioral addiction are:Salience: the activity dominates thinking, feeling, and behavior.Mood modification: the activity is used to escape difficult feelings, or cause feelings of pleasure.Tolerance: increasing amounts are needed in order to be satisfied.Conflict: the activity leads to falling out with friends and family who are affected by the addictive behavior.Relapse: falling back on old behaviors and returning to the activity, even in spells of deliberate abstinence.Above all else, the sign that golf has become less of a hobby, and more of an addiction, is how much it interferes with your life. If you choose golf instead of seeing friends or family, spend lots of money on new equipment, feel anxious if you can't play, or escape day-to-day activities on the green, the signs suggest golf is starting to have a negative impact.What Makes Golf Addictive?With a market value in America alone at $26 billion, it’s clear that golf has a wide appeal. Unlike other sports, golf is less taxing physically, is an ideal excuse to enjoy the open doors for long periods of time, and the game itself has a delicate balance of challenge and reward. In the words of Arnold Palmer, one of the early pioneers of the sport’s popularity:“Golf is deceptively simple and endlessly complicated; it satisfies the soul and frustrates the intellect. It is at the same time rewarding and maddening – and it is without a doubt the greatest game mankind has ever invented.”Factor in the possibility of constant improvement, and continued opportunities to start afresh with each shot, and the craving for progress or escape can develop. However, underneath all behavioral addictions, there is an emotional component. The primary factor of gold addiction is a dependency on the psychological or emotional rewards from playing the game itself, from experiencing flow state to feelings of peace or achievement.In addition, secondary factors, such as the need for validation or approval, and avoidance of difficult emotions, all contribute to excessive behavior with the game. Less than the direct rewards, golf then compensates for other difficult areas in life. For example, trying to improve your handicap in order to impress friends or business partners, to compensate for low self-esteem.Exploring Your Inner Relationship to GolfThere’s a limited benefit to attempting to categorize whether your relationship to golf is addictive. What matters is your desire to identify whether the game has started to dominate your life in a negative way. Consider how frequently you play golf, how much time you spend each week preparing, how much money you spend, and how much the sport dominates your thinking.RELATED: Caffeine Addiction 101: Everything You Need to KnowConsider journaling all the benefits you get from playing golf, including the emotional reward, and any concerns you have that the game may be taking up too much space in your life. Have you had pushback from friends or family? Have people expressed concern at how much you're playing?Next, explore your motivation. What triggers your desire to play golf? Is it simply due to the enjoyment of the sport? Or is your golf playing a response to certain emotions or life situations, becoming not just a hobby, but a coping mechanism? For example, do you crave playing when anxious, angry, or stressed?Be self-compassionate as you explore, and consider talking to friends or family as you go through the process. With addiction, it’s common for those close to the addict to notice before the addict themselves, so be prepared to have conversations with people who may bring light to your blind spots.The Steps to Overcome Golf AddictionIf you identify addictive qualities in your relationship with golf, the next step is to consider how you can find greater balance. Do you have addictive qualities outside of the sport? If your addiction to the game is in isolation from other areas of life, it could be a case of your love of the game becoming excessive, and some simple readjustments can do the trick.Fortunately, these grey zone addictions are starting to be taken seriously. Psychological research notes that Cognitive Behavioral Therapy (CBT), in particular, is effective in working with the underlying beliefs and thinking processes that contribute to addiction. Part of the challenge with behavioral addiction is that, more often than not, you can't fully give up the source of addiction. An alcoholic can cut out drinks. A food addict can’t cut out food.You don’t necessarily have to quit the game completely. With inner work, emotional intelligence, looking into root causes, and support from friends and family, you might be able to find a better balance. For example, spending less on equipment, or playing less frequently in order to prioritize family time or your marriage. Finding the pathway through is much like the game itself. It’ll require patience, skill, and repetition. But when you find the sweet spot, you'll know the work was worth it.KEEP READINGHow To Improve Self-Awareness: A Comprehensive And Practical Guide

3 Surprising Ways a Weighted Blanket Can Ease Anxiety Symptoms
Mental Health

3 Surprising Ways a Weighted Blanket Can Ease Anxiety Symptoms

If you suffer from anxiety, you’re not alone. Anxiety disorders affect 40 million adults in the U.S. daily, according to the Anxiety & Depression Association of America. Seeking professional help for mental health struggles is always a good idea. That being said, a weighted blanket can help alleviate your anxiety symptoms while providing you with a great night of sleep. Weighted blankets tend to weigh between five and 30 pounds. Some offer cooling or heating features, depending on your sleeping preferences. They feel good – like a cozy hug. But their benefits go beyond that feel-good factor. For example, a study had 30 people who had been hospitalized for a mental health crisis use a weighted blanket, and 60% of them reported lower anxiety after using the blanket. Here are three surprising ways a weighted blanket can ease anxiety symptoms. Deep Touch Pressure Stimulation A study revealed that using a weighted blanket during dental treatments helped keep patients calmer. That’s because of Deep Touch Pressure Stimulation (DPTS). It refers to a technique that has been used to support individuals with autism spectrum disorders, but getting a massage or using a weighted blanket is also a form of DPTS. If you have anxiety, your nervous system often goes into high alert even if there is no actual threat in your environment. DPTS works by stimulating the body’s parasympathetic nervous system, which is the opposite state of being in fight-or-flight mode. Chronic Pain Relief Research published in “The Journal of Pain” showed that using a 15-pound weighted blanket reduced the severity of chronic pain. Since chronic pain is also associated with anxiety, a weighted blanket can help manage your pain and reduce the anxiety symptoms that come with it. Improved Sleep Quality Even if you don’t suffer from an anxiety disorder, a lack of sleep can keep you on edge during the day. Weighted blankets help prevent the anxiety symptoms caused by poor sleep. According to The Sleep Foundation, they stimulate the production of serotonin, a mood-boosting hormone, while reducing cortisol levels (the stress hormone). This may improve overall sleep quality. Weighted blankets for anxiety Ready to try a weighted blanket to manage your anxiety? They’re not all created equal. Here are a few top-rated options to consider. Casper Sleep Weighted Blanket The Casper Sleep Weighted Blanket is inspired by the design of down jackets: quilted channels distribute the micro bead fill evenly to hug your body. In other words, it’s extra cozy. Thanks to a breathable cover that lets air circulate, it won’t feel oppressive. The blanket comes in three weight options, too: 10, 15 and 20 pounds. Go with 10% of your body weight for ultimate comfort. SEE IT: $74.25 at Amazon.com Gravity Blanket “I’m thrilled a friend recommended this item to me as I suffer from severe anxiety and panic disorder along with insomnia and this blanket truly helps with these conditions. I was in doubt when purchasing the Gravity Blanket due to the price, but I have to admit it’s well worth the money spent. I’m glad I made this purchase and it’s super soft as well,” wrote an Amazon reviewer. The Gravity Blanket is on the pricey side, but it gets consistent rave reviews for its high-quality design. The exterior is made of super-soft micro fleece, and it looks as good as a throw on your living couch as a blanket in your bedroom. SEE IT: $212.49 at Amazon.com Luna Cooling Weighted Blanket If you’re a hot sleeper, you can still reap the benefits of a weighted blanket. The Luna Cooling Weighted Blanket keeps you cool and comfortable while you sleep. It is made of breathable 100% cotton and a micro glass bead filling. The design features layered air channels for optimal temperature-control and air circulation. “Absolutely life changing! For as long as I can remember, I have always laid awake in bed for an hour or so before finally going to sleep. I would wake up several times in the night, experience night sweats and always feel tired during the day. Since using Luna, I am now going to sleep within 15 minutes and sleep the whole way through the night without any night sweats,” said a reviewer. SEE IT: $84.97 at Amazon.comGoalcast may receive a portion of revenue if you click a link in this article and buy a service or product. The links are independently placed by our Commerce team and do not influence editorial content.

Why Can’t I Sleep? The Main Causes and Solutions to Sleep Problems, Explained
Mental Health

Why Can’t I Sleep? The Main Causes and Solutions to Sleep Problems, Explained

“The worst thing in the world,” American author F. Scott Fitzgerald wrote, “is to try to sleep and not to.” A lack of sleep, even in small amounts, has a detrimental impact, as it's crucial for health, functioning, and happiness. The Sleep Foundation notes that symptoms of sleep deprivation include reduced attention, slowed thinking, low mood, less rational decision-making, and poor memory. While for some a lack of sleep is a lifestyle choice, for others, a lack of sleep isn’t for lack of trying. Lying awake, unable to doze off, can feel like the worst thing in the world.RELATED: Here’s How Sleep Deprivation May Be Preventing You From Becoming SuccessfulBeing aware of the negative impacts of a lack of sleep doesn’t do much to help the situation. The paradox of sleep problems is that the more you try to force yourself, the more awake you become. So, instead of focusing on symptoms, it’s best to start looking for solutions. What causes sleep problems, or sleep disorders? And how can you improve your quality of sleep?Why Can't You Sleep?Sleep problems are incredibly common. No one is immune from occasional spells of difficulty. Lifestyle changes, stress, anxiety, depression, diet, exercise, illness and your environment can all contribute to disrupted sleep. Common sleep problems include difficulty falling asleep, waking frequently throughout the night, waking up too early, and struggling to fall back asleep.RELATED: Feeling Tired? Here are 5 Simple Habits to Help You Supercharge Your EnergyIf you’re occasionally affected, try not to worry too much. A few basic changes can have a positive influence. Practice having a regular wind-down routine, or try various relaxation techniques, in order to prime yourself for sleep. Make sure your environment is made for relaxation. And avoid screens (that includes your mobile, laptop, or TV), caffeine, and alcohol, an hour or so before you plan to hit the pillow.When Trouble Sleeping Is a Sleep DisorderAccording to the UK's National Health Services, most people who have trouble sleeping will find the issue eases within a month. If this goes on for longer, however, it could be a sign of insomnia, a common sleep disorder affecting up to 30 percent of the population in America alone. Sleep disorders vary widely — there are over 100 different classifications of disorder falling into four main groups:Problem falling asleep and staying asleep,Problem staying awake,Problems keeping a regular sleep schedule,Unusual behavior during sleep.In addition to insomnia, common sleep disorders include:Sleep apnea: a condition where breathing is disrupted during sleep, which can become a serious health concern.Narcolepsy: excessive daytime tiredness, often causing people to fall asleep suddenly.Restless leg syndrome (RLS): feelings of discomfort, such as tingling or twitching, in the legs, along with an urge to move. This causes a delayed sleep phase or trouble falling asleep.Parasomnia: the catch-all term for disruptive behavior before or during sleep, including sleepwalking and night terrors. Although there are habits and hacks you can apply to improve your sleep, if you suspect you have a sleep disorder, your best option is to talk to a professional, especially if your lack of sleep is having a negative impact on your life.What Causes Sleep Disorders?There is no single cause for a sleep disorder. Viewed holistically, sleep disorders can be the result of a combination of different factors, from genetics, to lifestyle, work patterns or quality of your sleeping environment. Occasionally, a sleep disorder signals an underlying issue, such as heart disease, hyperthyroidism, or a circadian rhythm disorder (such as delayed sleep phase syndrome), which prevents the most rejuvenating form of deep sleep.There are various risk factors that can heighten the risk of a sleep disorder, such as:People aged 60 or over may have health and lifestyle changes, including an increased likelihood of medication; these may affect the quality of sleep.Emotional or physical stress.Working night shifts or regularly traveling through different time zones.Mental or physical health problems, including chronic pain.The charity Mind notes that “there's a close relationship between sleep and mental health. Living with a mental health problem can affect how well you sleep, and poor sleep can have a negative impact on your mental health.” This creates a vicious cycle. For example, if you have anxiety, it’s normal to stay awake worrying, unable to relax enough to fall asleep. Waking up in the morning feeling tired and unrefreshed can then cause the anxiety to heighten.How to Overcome Sleep ProblemsIf in doubt, talk to a professional to ease anxiety and explore the root cause of your sleep issues. Sleep disorders such as sleep apnea or restless leg syndrome will benefit from the guidance of a medical professional. It’s a win-win: knowing there are no underlying causes may settle your mind, whereas identifying the root cause will start the road to recovery. For regular sleep problems, there are steps you can take for significant improvement.Start with a regular sleep schedule. Try to go to sleep, and wake up, at a similar time each night. Part of this process is learning to understand what rhythm suits you best, and honoring that. As the cliche goes, some people are night owls, others early birds. Not everyone needs the same amount of sleep or goes to sleep at the same time. Feel your energy levels and listen to your body.If you are lying awake at night, don’t try to force sleep’s arrival. Consider getting out of bed for a few moments, and meditate or read. To avoid the vicious cycle, make sure to journal all your concerns about your lack of sleep, and other thoughts — research has shown that cognitive behavioral therapy (CBT) is highly effective for treating sleep disorders, highlighting how thoughts affect sleep quality. Relaxation techniques, from visualizations to body scans, are effective, too.RELATED: Your Thoughts Matter: 4 Reasons to Keep a JournalIn addition, work with your body, as well as your mind. Find an exercise schedule that works for you, such as cardio or weight training. Intense exercise too close to bedtime can actually have the opposite effect and lead to exercise-induced insomnia, which is common in athletes. So exercise earlier in the day, or if you want to exercise closer to bedtime, try something like yoga or gentle stretching.Your sleep hygiene is a strong reflection of other areas of your life, so approach the problem with as wide a perspective as you can. How are your relationships? Your work? Your finances? Are there any worries or concerns you’re not addressing? How well are you treating your body, in terms of diet, exercise, and rest?Questioning why can’t I sleep is usually a doorway into a wider exploration of contributing factors. Sleep is essential to thrive and be as happy as you can be. Sometimes lack of sleep is the issue, which affects other areas of your life. Sometimes other areas of your life are the issue, which affects your sleep.Be compassionate as you explore and understand, and trust that the above steps will get you moving in the right direction. Before you know it, you’ll once again be enjoying the land of dreams. And when you do struggle to fall asleep, it’ll be a minor annoyance, far from the worst thing in the world.Keep Reading7 Habits to Increase Your Physical and Mental Energy

How to Fall Asleep Fast (and Stay Asleep Longer, Too)
Mental Health

How to Fall Asleep Fast (and Stay Asleep Longer, Too)

This probably won’t come across as breaking news, but sleep is important. Like, as important as water, food and shelter. In fact, consistent, and quality, sleep can improve your mental health, and may actually prolong your life. That's why it's crucial to learn how to go to sleep fast, and stay asleep.Frustratingly for too many, falling asleep and enjoying proper sleep duration are much easier said than done. Fortunately, anyone can enjoy better sleep quality. However, you may need to work at it, because, when it comes to finding out how to fall asleep fast, practice pays.That’s right, you need to practice how to fall asleep. Admittedly, it may sound silly. After all, isn’t falling asleep as natural as walking or talking? But think of it like this: You had to practice to learn how to walk and talk properly, but have you ever practiced falling asleep?Don’t worry if the answer is no. That's because enough other people have developed methods that will not only help you to fall asleep faster, but to enjoy a restful sleep.Sleep Duration: How Many Hours of Sleep Do You Need?Photo by Andrea Piacquadio from PexelsWhat does "a good night’s rest" mean, anyway? In the simplest terms, it's a night where you fall asleep fast, and stay asleep for hours. If you wake before it’s time to get out of bed, you then fall back to sleep quickly (15 or 20 minutes, at most).The number of hours of sleep merit a closer look. According to scientific data reported by Health Line, the average adult between the ages of 18 to 64 needs between seven and nine hours of sleep each night. Kids need more, senior adults need less. And, frankly, almost none of us is getting enough.Figure Out How Many Hours of Sleep Makes YOU Feel GreatOf course, there's a bit of flex time. If you sleep only six and a half hours a night, yet feel great every day, then good for you. On the other hand, if you need the entirety of those nine hours to function properly when awake, no problem there. Getting healthy sleep means getting as much sleep as you need to feel rested and productive. It does not mean adhering to a strict guideline laid out by medical experts.That said, you have to figure out how much sleep you need. Pay attention to your own personal data, such as how much you slept on days you feel great. Then you can plan your bedtime around that number, reverse-engineering your routine based on wake-up time. That way you'll know you can always hit your number. Well, most of the time.Can’t Fall Asleep Quickly? It’s Probably Not a Sleep Disorder(Benjamin Torode/Getty)Remember how we talked about the need for practice? Your trouble falling asleep is probably due to a lack of practice, not because of some larger sleep issue. According to peer-reviewed studies reported by Sleep Advisor, only about 10 percent of U.S. adults suffer from chronic insomnia. That can become a medical concern, and require intervention from a professional. Chronic insomnia involves debilitating bad sleep on three or more nights out of a week in a cycle lasting three or more months.Are You Creating Your Own Obstacles to a Good Night's Sleep?The rest of us probably don't suffer from sleep disorders. Instead, we can’t fall asleep quickly enough because we’re not trying to fall asleep properly. Or else, because we have thrown up proverbial hurdles that are creating needless sleep problems. That said, up to 50 percent of American adults report at least occasional issues falling asleep and staying asleep. So, while the solutions may not be that difficult in the grand scheme of things, this is nevertheless an issue we need to fix.Thus, we’ll now move into the more specific discussion of ways to fall asleep fast. Practice one or two of these for a little while, and soon you’ll welcome bedtime each and every night.Three Methods You Can Practice to Help Fall Asleep FasterThere’s an old joke in the military that explains how soldiers can fall asleep so fast even in abjectly terrible conditions: “Carry a hundred pounds of gear up and down hills from sunrise to sunset, eating while you march, and occasionally dodging enemy bullets, and then crawl into a foxhole. You’ll be asleep in 10 seconds.”But don’t worry, that’s not the military method of falling asleep we’ll cover here. Instead, author Sharon Ackman points to a method developed by the U.S. Navy that has been proven to help people fall asleep rapidly.The Military Method for Falling Asleep Fast(James O'Neil / Getty)Here are the steps to the so-called military method of falling asleep fast:Lie down and get as comfortable as you can, then relax all of the muscles above your neck -- even your tongueRelease all tension in your shoulders, arms and handsExhale steadily and fully, relaxing your chest musclesRelax your legs, working down -- so, thighs, then calves, then ankles and feetClear your mind by picturing a comforting, easily visualized scene – think an empty beach or crackling fireSlowly repeat the words “don’t think” for about 10 secondsIf you’re not asleep after that, do those simple steps again. And again. Then back off, and try again the next night. And the next. It will take a few weeks, but if you stick with it, you will fall asleep faster than ever before.Progressive Muscle Relaxation for Falling Asleep FastNot feeling the military way to fall asleep fast? Or maybe you simply want a second tactic. Then using a progressive muscle relaxation approach can work. Also called a body scan, it's essentially a type of mindfulness meditation or sleep improvement. It relaxes your body (go figure) while also bringing your mind into the present moment, calming thoughts that may be rushing in.To do a progressive body scan relaxation, follow these steps:Lie comfortably, ideally, flat on your back, arms at sidesStart at the top of your head and consciously relax the muscles there, letting your forehead muscles loosen, the muscles in your jaw and mouth, and your tongueMove, mentally speaking, to your neck and shoulders, letting all of those muscles relaxNow pick a side of your body, and assuming you started with the left, work down – let the muscles in your left arm and hand relax, your left pectoral, release your abs (this will be more of a core relaxation, don’t get hung up on left abs!), then your left thigh, left calf, and on down to the toesRepeat the same shoulder down relaxation on the right side, again noting which muscles you are relaxing as you go, going as slowly as you canAssuming you are still awake at the end of this process, focus on staying relaxed and keep your thinking clear by putting all of your attention on your bodyYou can move down the body evenly during a body scan relaxation, meaning both arms, legs and so on at once. However, by separating the halves of yourself, you will allow for greater focus, and you will use a bit more time, which means more time spent relaxing into slumber.The 4-7-8 Breathing Method for Falling AsleepDr. Andrew Weil, a Harvard-educated physician with noted health and wellness expertise, developed this unique method for helping people to fall asleep fast. With practice, it works. Why? Because the steps involved slow and calm the nervous system, essentially tricking (or easing) your body into thinking you were about to fall asleep anyway.Here is Weil’s method, and note that as with all of these approaches, some practice may be needed.Rest the tip of your tongue against the ridge of your mouth, just behind your upper teethExhale all of the air in your lungs through your mouth, breathing out forcefully enough to make an airflow soundClose your mouth and breathe in through your nose for a four-second count, hold the breath for a seven-second count, then exhale again with enough force to make an audible breath noise, but steadily now, exhaling for eight seconds (you may need to practice this exhalation to get the timing right)Repeat the same breath cycle (in for four, hold for seven, out for eight, e.g.) four times total, then pause and breathe normally for a bit before repeating it, and repeat until you are asleep or want to give your sleep practice a rest for the night.Casual Tips That Can Help You Fall Asleep FasterPhoto by cottonbro from PexelsIf the military method for falling asleep, a mindful meditation session, or breathing exercises aren’t your cup of tea, no problem. There are plenty of other techniques you can use that will help you to fall asleep fast.Try to Stay Awake - Seriously, It Will Trick Your BodyThe first, ironically, is to try to stay awake. Provided you are at least somewhat tired, and you can lie in bed awake without your mind starting to race through thoughts, then trying to stay awake is a bit of reverse psychology. Turn out the lights, and turn on the fan or the white-noise machine (whatever your typical routine is). Get into bed, and get comfortable. But don’t close your eyes. Instead, keep them open and try to keep your mind alert -- but without specific thoughts to distract you.Your body, knowing it’s time for you to fall asleep, will start to override your mind. You may well feel your lids shutting almost unbidden. With a little luck (and better still, with a little practice) it will suddenly be morning, and you’ll feel fresh and ready to roll. Read Before Bed (But DON'T Watch TV or Browse Online)(Catherine Delahaye/Getty)Watching TV before bed? Very bad. However, reading before bed can be a great way to relax into slumber that will be of genuine sleep quality. Just make sure you're not reading on a screen (phone, tablet, etc.). Sit up while you read, and don’t lie down until your book (or magazine or paper) is on the nightstand and you are ready to fall asleep. Make sure to set down the reading material as soon as your eyes start growing heavy. If you try to finish a chapter, or even a page, despite the fatigue, you may miss the chance for rapid sleep onset. That's because your body thinks you are trying to stay up, and resets itself. Don’t fight to stay awake, even if the book is gripping. In other words, the story will still be waiting for you tomorrow. Oh, and don’t read something related to work. That is going to stress you out, and be counterproductive. Work will be waiting for you after that quality sleep that’s coming, too.Listen to Soothing Music, But Without HeadphonesListening to pleasant, soothing music is also a great way to ease yourself into asleep quickly. That doesn’t mean it needs to be all-instrumental or "New Age." Just select music isn't too upbeat or bass-heavy. Also, keep the volume low. Don’t wear earbuds or headphones, either. They can be jostled uncomfortably, and wake you up. Even worse, they can end up creating danger if a piece of hardware gets lodged in an ear or an airway. Stick to a speaker. And if you can set the music to turn off automatically sometime after you fall asleep, that’s ideal.What to Avoid if You Want to Fall Asleep QuicklyPhoto by Monstera from PexelsYou surely know the basic (common sense) things to avoid when you are trying to improve sleep quality: caffeine, screens that put off blue light, and, if at all possible, a racing mind. But there are a few others you should pass on prior to your bedtime routine that may seem a bit counterintuitive.Warm Baths or ShowersFor example, many people find a nighttime warm bath or shower relaxing. However, they can have the opposite effect than what you need to fall asleep faster. The warm water raises your body temperature just when you need it to be falling. If you really need that bedtime bath or shower, at least end with cool water so you can start the cool-down process that helps you fall asleep faster once you hit the mattress.Working Out Before BedtimeWhile strenuous exercise earlier in the day can lead to better sleep at night, because your body will be in need of the rest. However, do not exercise close to bedtime. By working out, you will speed up your nervous system and warm up your body. Neither of those is conducive to falling asleep well. Also, you’ll need to shower off, which, as we just noted can, throw a wrench in the whole sleep program.Eating Close to BedtimeAs confirmed by countless academic, medical associations and peer-reviewed journals, it’s also a good idea to avoid eating close to bedtime. The digestive process can keep you awake. This is especially true with heavily fibrous and spicy foods. Your best bet is a healthy, hearty dinner eaten well before you begin your bedtime routine.Drinking Alcohol Before BedIf you want productive, deep sleep, skip alcohol before bedtime as well. Sure, booze may make you fall asleep fast, but your sleep quality will be lousy, and you’ll likely wake up in the middle of the night. Plus, good luck feeling well-rested in the morning. A Better Bedtime Beckons(10'000 Hours/Getty)Regardless of which approach you choose to work toward falling asleep faster, know that a better night's sleep is not only possible -- it’s coming. You may not nod off in 10 seconds the first night, or the fourth, or the 14th. But even before you have mastered one or more of the sleep techniques covered here, they will begin to help you drift off faster.What You Put Into Your Sleep Routine Will Pay Off in Your Waking HoursAnd the work you put in before sleep each night will be worth the effort during your waking hours. You will have more energy, your mood will improve, you will be better able to focus, and you’ll get more done, from work to hobbies to fitness.Simply put, with more productive sleep, you will be a more productive person. You’ve got what it takes to make this happen.KEEP READING: What Is the Optimal Amount of Sleep?

35 Mental Health Quotes to Raise Awareness and Fight Stigma
Mental Health

35 Mental Health Quotes to Raise Awareness and Fight Stigma

We're encouraged today, more than ever to talk, about our metal health, and to seek help. Nevertheless, mental health struggles frequently remain a taboo subject, just as they're often misunderstood by those who haven’t experienced such issues.RELATED: 30 Anxiety Quotes to Help You Cope with Your WorriesStigma and a lack of understanding are two barriers that keep people from seeking help on their mental health journey. However, your mental health is just as important as your physical health. If you see a specialist whenever you feel that something is wrong with your body, why wouldn’t you do the same for your mind?Photo by Angel Lopez on UnsplashPhysical and mental health are connected: If your brain doesn’t function properly, in time, everything else will fall apart. Therefore, it's crucial to maintain positive mental health.To raise awareness, we have gathered a list of mental health quotes to give you comfort and encourage you to stop feeling shame about your condition (whatever that may be). If any of the following sayings will inspire or help you in any way, it would be amazing. And if you know someone dealing with mental health issues, we hope they will help you become more compassionate. Inspirational Mental Health QuotesPhoto by Zac Durant on Unsplash"Anything that’s human is mentionable, and anything that is mentionable can be more manageable. When we can talk about our feelings, they become less overwhelming, less upsetting, and less scary." - Fred Rogers "What mental health needs is more sunlight, more candor, and more unashamed conversation." - Glenn Close "If we start being honest about our pain, our anger, and our shortcomings instead of pretending they don’t exist, then maybe we’ll leave the world a better place than we found it." - Russell Wilson "Nobody can save you but yourself, and you’re worth saving. It’s a war not easily won, but if anything is worth winning then this is it." - Charles Bukowski Photo by Matthias Zomer from Pexels"I cannot stand the words ‘Get over it.' All of us are under such pressure to put our problems in the past tense. Slow down. Don’t allow other to hurry your healing. It is a process, one that may take years, occasionally, even a lifetime -- and that’s OK." - Beau Taplin “Mental health affects every aspect of your life. It’s not just this neat little issue you can put into a box.” - Shannon Purser"She is beautiful piece of broken pottery, put back together by her own hands. And a critical world judges her cracks while missing the beauty of how she made herself whole again." - J.M. Storm"You don’t have to be positive all the time. It’s perfectly okay to feel sad, angry, annoyed, frustrated, scared and anxious. Having feelings doesn’t make you a negative person. It makes you human." - Lori Deschene"Healing takes time, and asking for help is a courageous step." - Mariska Hargitay "The most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of the depths." - Elisabeth Kübler-Ross"Give yourself a break. Stop beating yourself up!. Everyone makes mistakes, has setbacks and failures. You don’t come with a book on how to get it right all the time." - Les Brown "I found that, with depression, one of the most important things you can realize is that you’re not alone. You’re not the first to go through it, you’re not gonna be the last to go through it. And oftentimes [...] you feel like you're alone. You feel like it's only you, and you're in your bubble. And I wish I had someone at that time who could just pull me aside and [say], 'Hey, it's going to be OK. It'll be OK'." - Dwayne "The Rock" Johnson “The humanity we all share is more important than the mental illnesses we may not” - Elyn R. SaksPhoto by Izzy Park on Unsplash"I’ve seen people go from the darkest moments in their lives to living a happy, fulfilling life. You can do it too. I believe in you. You are not a burden. You will NEVER BE a burden." - Sophie Turner"There is hope, even when your brain tells you there isn’t." - John Green"You are not your illness. You have an individual story to tell. You have a name, a history, a personality. Staying yourself is part of the battle." - Julian Seifter "Life doesn’t make any sense without interdependence. We need each other, and the sooner we learn that, the better for us all." - Erik Erikson Quotes About Confronting a Mental Health StrugglePhoto by Matthew Ball on Unsplash“There isn’t anybody out there who doesn’t have a mental health issue, whether it’s depression, anxiety, or how to cope with relationships. Having OCD is not an embarrassment anymore – for me. Just know that there is help and your life could be better if you go out and seek the help.” - Howie Mandel"Nothing diminishes anxiety faster than action." - Walter Anderson "Mental health problems don’t define who you are. They are something you experience. You walk in the rain and you feel the rain, but, importantly, you are not the rain." - Matt Haig Photo by Anna Shvets from Pexels"I knew well enough that one could fracture one’s legs and arms and recover afterward, but I did not know that you could fracture the brain in your head and recover from that too." - Vincent van Gogh "Mental health is something that we all need to talk about, and we need to take the stigma away from it. So let’s raise the awareness. Let’s let everybody know it’s OK to have a mental illness and addiction problem." - Demi Lovato“A child’s mental health is just as important as their physical health and deserves the same quality of support.” - Catherine, Princess of Wales"What I love about therapy is that they’ll tell you what your blind spots are. Although that’s uncomfortable and painful, it gives you something to work with." - Pink "I say that publicly because I think it’s really important to take the stigma away from mental health… My brain and my heart are really important to me. I don’t know why I wouldn’t seek help to have those things be as healthy as my teeth. I go to the dentist. So why wouldn’t I go to a shrink?" - Kerry Washington"Being able to be your true self is one of the strongest components of good mental health." - Dr. Lauren Fogel Mersy Photo by Nathan McDine on Unsplash"I keep moving ahead, as always, knowing deep down inside that I am a good person and that I am worthy of a good life." - Jonathan Harnisch "There is a crack in everything, that’s how the light gets in." - Leonard Cohen "Not until we are lost do we begin to understand ourselves." - Henry David Thoreau "Sometimes you climb out of bed in the morning and you think, I’m not going to make it, but you laugh inside, remembering all the times you’ve felt that way." - Charles Bukowski "If you have been brutally broken but still have the courage to be gentle to other living beings, then you’re a badass with a heart of an angel." - Keanu ReevesPhoto by Mental Health America (MHA) from Pexels"Part of my identity is saying no to things I don’t want to do… I check in with myself throughout the day and I say, ‘Do I really want to do this?’ and if the answer is no, then I don’t do it. And you shouldn’t either." - Lady Gaga "There is so much pain in the world, and most of these people keep theirs secret, rolling through agonizing lives in invisible wheelchairs, dressed in invisible body casts." - Andrew Solomon"If you rely solely on medication to manage depression or anxiety, for example, you have done nothing to train the mind, so that when you come off the medication, you are just as vulnerable to a relapse as though you had never taken the medication." - Daniel Goleman "Deep breathing is your nervous system's love language" - Dr. Lauren Fogel Mersy KEEP READING: Is It Possible to Thrive After a Mental Illness?

Netflix’s ‘How to Change Your Mind’ Says Drugs Are the Answer - Are They Right?
Mental Health

Netflix’s ‘How to Change Your Mind’ Says Drugs Are the Answer - Are They Right?

Journalist Michael Pollan is the author of How to Change Your Mind. This is a fascinating book on the history of psychedelic drugs. The book follows the rise, fall and recent return of psychedelic research while examining the changing of their public and professional perception.Recently, Netflix has also released a documentary series based on Pollan's book that includes testimonials from people who have actually undergone the monitored experiment and talk about the various psychedelic benefits, that have changed their lives for the better.RELATED: What Is Groupthink? How To Avoid This Common BiasIf you were to take a walk down the streets, wouldn’t you like to see more happy faces around you? People being calm, minding their own business, no frowns, no one having a panic attack right next to you in the bus… Wouldn’t that be nice? Most of you would say “Of course, but that would happen in an ideal world and we don’t live in one."Some psychiatrists, neuro psychiatrists and psychologists, have studied the effects of psychedelics and their benefits when administered in a controlled environment, strictly for medical purposes. Although most psychedelics remain illegal under federal law, the FDA is weighing potential therapeutic uses for substances like psilocybin, LSD and MDMA (which is also known as Ecstasy).What Does Psychedelic Mean?(Unsplash)To give you a broad kind of definition, the term psychedelic comes from the Greek “psyche” and “delos” so it’s translated to “mind-manifesting”. But not all psychedelics have the same action mechanism. RELATED: Open-Mindedness: 5 Practical Steps To Open Your MindWhat if we could change our mindset and see these substances for the benefits that they can have on certain mental disorders? What if mental problems such as PTSD, alcoholism and depression could be cured by substances such as mescaline, psilocybin, MDMA or even LSD?Let's find out more about these four substances and how they can be used in our advantage. When Was LSD Discovered and With What Purpose?(Unsplash)Probably many of you have heard scary things about LSD use. But the truth is that this is one of the least dangerous or addictive psychoactive drugs. However, this doesn’t mean there is no risk in using it for personal entertainment. In fact, all the drugs in this list may have potential benefits but ONLY under monitored sessions where professionals can guide you and administer you the right dose.More than 60 years ago, Albert Hofmann has first synthesized LSD from a fungus called ergot. LSD was first created with the intention to cure women with postnatal depressionRELATED: What Is the Google Effect, How Does It Hurt Your Mind – And What Can You Do About It?Between 1950-1965, thousands of scientific articles about psychedelics were released, explaining their benefits from a medical point of view. However, like any other drug, LSD got into the hands of the wrong people and was distributed at parties, music festivals, and the results were catastrophic. Needless to say that the drug was soon banned from the market as it was considered an illicit drug.Although professors from prestigious Universities tried to explain that microdoses of LSD can seriously alleviate symptoms of depression, anxiety, PTSD, and can help with problem solving issues, the drug has still remained illicit.However, in the early 2000s, research slowly began to pick back up.What Is Psilocybin and What Is It Used For? (Unsplash)How astounding is that a substance called Psilocybin, found in a little mushroom can ameliorate the suffering of those who have cancer. Psilocybin can have a positive impact on their emotional and psychological distress which takes away from their quality of life. A research was conducted on participants’ brains to actually see what happens at a neuro level after ingesting small doses of Psilocybin. Researchers have discovered that psychedelics work on the Default Mode Network - the part houses the self and the assumptions about the self, the stories we tell ourselves “There are two kinds of science. The one that wants to look at only what can easily be measured and ignore everything else. And then there’s the true science that proves the very frontiers of human knowledge, and that is where psychedelic research is right now.”Dr. William RichardsAnother small study on the therapeutic effects of using psychedelics to treat alcoholism found that just two doses of psilocybin magic mushrooms combined with psychotherapy led to an 83% decline in heavy drinking among the participants. After eight months, nearly half of those who received psilocybin had stopped drinking entirely.RELATED: The 5 Biggest Monkey Pox Myths and How to Dispel Lies During a PandemicThe study published in JAMA Psychiatry has also talked about the benefits of Psilocybin on a range of mental health problems, from depression, anxiety, PTSD and OCD.MDMA and Its Potential Health Benefits(Unsplash)MDMA (aka Ecstasy) is a synthetic drug that was first developed in 1912 and it was intended to control bleeding in hospital patients. Later, researchers have found that the drug also helped in enhancing communication in patient sessions and allowed them to achieve insights about their problems.RELATED: If Chronic Illness “Defines” Your Life, Make These 3 Changes Right NowMDMA causes a flood of serotonin and oxytocin and that creates a feeling of openness, of loving connection to others. These feelings help reduce symptoms of depression and anxiety. Research also shows that in controlled doses paired with therapy, MDMA has positive effects on PTSD and on victims that were sexually abused.Mescaline - The Indigenous Sacred Medicine(Unsplash)Mescaline is a chemical substance that develops in two types of cactuses. It is said that it treats anxiety, depression and certain addictions such as alcoholism.Mescaline was first used in the traditional ceremonies of Indigenous American cultures. The Natives have known of the plant’s hallucinatory and medicinal properties for thousands of years, and peyote still holds a sacred place in their culture. In fact, over 40 tribes in North America and Western Canada still use it in their sacred ceremonies.RELATED: Fearless Mom Throws Herself Amidst Danger To Save Her Daughter From Being AbductedMescaline and peyote are now banned under United States drug laws, but such ceremonial use is exempted.Psychedelics Are Here to Stay(Unsplash)Mental health care is in crisis. We have rising rates of depression, suicide, anxiety, eating disorders, addictions, PTSD and OCD.The studies comprised in Michael Pollan's book How to Change Your Mind, suggest that psychedelics may have huge benefits on mental health if used properly and only under medical supervision.As odd as it seems some of them can be effective for multiple forms of addiction, which is great news for those battling substance abuse.However, keep in mind that this article is designed to inform. We do not provide medical advice. You should always consult a professional or a doctor before starting any type of treatment.KEEP READING:Train Your Brain to Shed Distracting Habits and Concentrate Better

Find Your Strength in Times of Pain: Divorce Quotes for Her
Dating

Find Your Strength in Times of Pain: Divorce Quotes for Her

No matter how you look at it—or the specifics of your marriage and its end—going through a divorce is difficult. It’s a painful loss. It’s a failure. It’s an emotional rollercoaster that just about no one planned for or wants to be on. And it takes a lot of strength, perseverance, self-love, grace, and patience to get through it. Especially for women, who tend to take the brunt of caring for the children and themselves along this challenging journey.And like a death by a thousand cuts, the pain of divorce can keep coming at you with a mind-boggling array of hurts, large and small. Sometimes, you might even wonder if this emotional turmoil will ever end, as the brutal assault of practical issues like child support, alimony, and who keeps the house and the dog just keeps coming. RELATED: Ed Sheeran’s Most Inspiring Quotes and Lyrics to Live a Happier LifeBut we’re here to tell you it will. Even better, you can come out stronger, happier, and wiser on the other side. In the meantime, draw strength from motivational quotes for women that can help you cope while going through a divorce. Here are 12 of the best divorce quotes for women to help you find strength—and motivate, inspire, and embolden you along the way.Find strength by reading uplifting divorce quotes. Know that you’re not alone. And rather than looking at divorce as an ending or a failure, aim to see it as a powerful, exciting, brave new beginning.“Divorce, the end of an error.” - Unknown(Unsplash)While divorce is undoubtedly a serious, heart-wrenching matter, try to see the humor in it—and reframe it as a logical step toward the goal of improving your life. If your marriage wasn’t happy or fulfilling, focus on the positives that the divorce will bring. It’s the solution to the problem, one that you can take pride in. It’s brave to walk away from an unsatisfying or unhealthy relationship. RELATED: Euphoria Quotes: The Show’s Most Biting and Powerful Quotes – And What They Say about YouThe divorce is like pulling off the bandage that will finally let your wounds heal—and let you thrive.“Half of all marriages end in divorce...” - Joan Rivers (Getty)“Half of all marriages end in divorce—and then there are the really unhappy ones.” - Joan Rivers It’s good to remember that getting divorced puts you in good company, as about half of marriages don’t last. Comedian Joan Rivers also reminds us, as she wrote in her memoir Bouncing Back, that just because the other half stays together doesn’t mean they’re happy. Sure, many long-married couples are still in love and enjoying fulfilling relationships, however, others are simply enduring. They might still be married but they might be suffering, too. RELATED: Grey’s Anatomy’s Deepest Quotes about Love, Life, and LossSo, when you look around at all the couples around you, consider that a few—or maybe more—of them might be just as miserable as you were once. But now, you get to remake your life and find the happiness you were missing.“Be the heroine of your life...” - Nora Ephron(Getty)“Above all, be the heroine of your life, not the victim.” - Nora EphronThe life of a woman after marriage can be challenging but it can also be empowering. Renowned writer Nora Ephron tells us to be the star of our own stories. Center your own wants, dreams, needs, and questions, then make your life around them. Instead of focusing on what didn’t work out or what happened to you, take control of your own destiny. RELATED: 50 Inspirational Quotes to Uplift and MotivateDon’t wait for a partner to save you, protect you, or comfort you—you can do those things for yourself. Be your own hero because you are more than worthy and enough just as you are.“Be determined. Be hopeful. Be empowered.” – Michelle Obama(Getty)“Don’t be afraid. Be focused. Be determined. Be hopeful. Be empowered.” – Michelle ObamaDivorce and the reality of being alone and needing to remake your life can be scary, overwhelming, and lonely. But former First Lady Michelle Obama invites you to let go of those fears and believe in yourself. RELATED: 128 Leadership Quotes to Inspire You to Become a Better LeaderYou’re more capable, smarter, and stronger than you ever imagined. Think about the life you want to lead, then go after it. Good things will come your way.“I don’t have time for hate or negativity in my life...” - Reese Witherspoon(Getty)“There are things in my life that are hard to reconcile, like divorce. Sometimes it is very difficult to make sense of how it could possibly happen. Laying blame is so easy. I don’t have time for hate or negativity in my life. There’s no room for it.”- Reese Witherspoon.Movie star Reese Witherspoon has been through heartache just like the rest of us. But instead of getting mired in self-pity, doubt, or blame, she chooses to focus her attention on positivity and love. Yes, it’s understandable to feel defeated, hurt, abandoned, or mistreated, so give yourself time and permission to process those emotions. RELATED: 105 Strong Women Quotes to Celebrate Feminine PowerThen, aim to let the negativity and regret go. Make the bold decision to embrace and foster the good that’s left—or yet to come—in your life.“A divorce is always a good thing to have...” - Edith Wharton“A divorce is always a good thing to have: you never can tell when you may want it.” - Edith Wharton It might make you laugh to read writer Edith Wharton’s sentiment, in the book Custom of the Country: “A divorce is always a good thing to have: you never can tell when you may want it.” However, there is great wisdom embedded in this wry humor. RELATED: 120 Hope Quotes That Will Get You Through Any Tough TimesWhile it’s optimistic to think a marriage will last, the truth is that you never really know. So, the smart move is to know that if yours isn’t the happily ever after you’d imagined, then getting divorced can be a logical remedy. Divorce doesn’t have to be the tragedy or failure everyone assumes, instead, it can simply be the way to put an end to something that’s not working. "Divorce isn't such a tragedy...” - Jennifer Weiner(IG)"Divorce isn't such a tragedy. A tragedy's staying in an unhappy marriage, teaching your children the wrong things about love.” - Jennifer WeinerAuthor Jennifer Weiner, in her novel, Fly Away Home, reminds us that you—and your happiness—matter. Don’t feel like a failure for leaving a toxic marriage, feel empowered and inspired. It takes courage and grit and immense self-love to let go of an unhappy marriage. RELATED: Top 20 Inspiring Oprah Winfrey Quotes That Will Empower YouEmbrace your own strength and be proud of expecting more from your life (and how you want to love) rather than staying in a relationship that isn’t what you want. "I do not believe that there were more happy marriages before divorce…” - Ann Patchett(Getty)"I do not believe that there were more happy marriages before divorce became socially acceptable, that people tried harder, got through their rough times, and were better off. I believe that more people suffered.” - Ann PatchettThis quote from writer Ann Patchett in This is the Story of a Happy Marriage, speaks to the bravery of choosing divorce over suffering in an unhappy marriage. Instead of beating yourself up for not working hard enough to make your marriage a success, embrace the idea that you had the courage and self-love necessary to set yourself free.“Take a deep breath and try again...” - KT Witten(IG)“Your dream doesn’t have an expiration date. Take a deep breath and try again.” - KT WittenJust because one marriage ended doesn’t mean your next relationship is doomed to suffer the same fate. You don’t only get one shot at love. So, dust yourself off and be brave enough to try again, says poet KT Witten.“Sometimes good things fall apart...” – Marilyn Monroe(Getty)“Sometimes good things fall apart so better things can fall together.” – Marilyn MonroeGoing through a divorce can be brutal—but it's also a journey that makes you stronger as you remake your life. Take insights from your failed romance in order to learn how to build trust In a relationship for the next time around. RELATED: She-Hulk’s Sexual Liberation Is Crucial for Marvel and Disney+Because something better is on the horizon. Iconic actress Marilyn Monroe shares that not every relationship is meant to last—and just because it ends doesn't mean it wasn’t good at the start. Plus, remember that calling it quits on a now-so-so romance is the only way to make room for one that’s even better.“It feels like a weight has been lifted..." - Catt Sadler(Getty)"Divorce is never easy. I don't care who you are or what the circumstances are. It's a very, very heavy feeling, and at the same time, it feels like a weight has been lifted." - Catt SadlerYes, divorce can knock the wind out of you, but no one ever died of divorce. So, take a deep breath, give yourself grace, but keep your eye on the horizon. In fact, says entertainment reporter Catt Sadler, on the other side of the pain is a breath of fresh air that feels a lot like freedom.“I used to hope that you’d bring me flowers...” - Rachel Wolchin(IG)“I used to hope that you’d bring me flowers. Now, I plant my own.” - Rachel WolchinIn this quote, popular blogger Rachel Wolchin shares one powerful way to get over a breakup: Take ownership of your life and happiness. Recognize the ways your relationship was broken or codependent. Seek to notice and remake those patterns, so that in your next romance you can avoid tying your happiness to another person. Rather, go out and plant your own flowers. No more waiting for another person to “complete” you. Instead, find fulfillment and happiness within yourself—then you’ll be ready to share it with someone new.KEEP READING:13 Self Worth Quotes to Help Build Your Confidence & Self Esteem