A new film by the charity Nip in the Bud exposes the hidden dangers of social media and smartphone use among children. A Stolen Childhood provides startling insights from children, headteachers and doctors, shedding light on the everyday harm caused by digital platforms.
Launching today, the film highlights several alarming statistics. A shocking 90% of girls and 50% of boys report receiving explicit pictures or videos they did not want to see. Additionally, 1 in 5 children have experienced online bullying, with 24% of those bullied resorting to self-harm and 22% altering their appearance as a result.
Furthermore, boys as young as 13 have been targeted for sextortion scams, and 80% of teenage girls feel pressured to provide sexual images of themselves.
Emma Robertson, co-founder of Digital Awareness UK, emphasises the hidden nature of these issues: “The thousands of children we talk to in schools tell us that their parents often don’t know how much time they’re spending on their devices overnight, or what they are doing online. This is a new and hidden world which adults can find hard to penetrate.”
MRI scans show screen time reduces brain areas responsible for visual processing, empathy, attention, memory and early reading skills.
In response to these findings, many psychologists, headteachers and GPs are advocating for stricter guidelines:
No smartphones until age 14
No social media until age 16
These recommendations aim to protect children from various online risks, including increased loneliness, exposure to harmful content, access to strangers, behavioural addiction and cyberbullying.
At Nip in the Bud we produce free, evidence-based films and other resources aimed at parents, carers and teachers of primary-aged who may be struggling with mental illness or unmet neurodiverse needs.
Our mission is to empower families and communities around our children to recognise and respond to early signs of mental illness or challenges in a neurotypical world, with resources made in conjunction with mental health experts, educationalists and families going through similar experiences – facilitating early intervention, so that problems can be “nipped in the bud”, allowing our children to blossom.
In an environment where life’s hectic pace can strain family relationships, family therapy seems like a ray of hope for preserving relationships and promoting comprehension. Although the phrase “family therapy” can conjure up ideas of resolving disputes, the advantages of this approach go much beyond that, including enhanced relationships, better communication, and emotional healing.
Enhancing Communication Skills for Stronger Connections
Healthy relationships are based on effective communication, and family counseling services are essential for improving this ability. Communication failures are a common cause of miscommunication, conflict, and emotional distancing in families. Families can acquire and hone skills that enhance their capacity for eloquent and sympathetic thinking and emotional expression via counselling. Therapists help family members express their needs and actively listen to one another via various techniques, including role-playing and guided conversations. A family’s ability to communicate better can result in more meaningful and fruitful relationships. For instance, activities aimed at recognising and resolving communication patterns that fuel conflict are often included in counselling sessions. Family members can lessen the number of disagreements and misunderstandings by learning to have talks with more empathy and understanding.
Addressing and Resolving Conflict Effectively
Family life will always include conflict, but if unsolved concerns are not properly handled, they can become serious difficulties. Family therapy offers a neutral, safe environment for discussing and working through issues. Family members can share their opinions and feelings in talks led by therapists without worrying about being judged. Families are better able to resolve disputes in a way that fosters understanding rather than hate in this controlled setting. Families that get treatment concentrate on improving their ability to solve problems and resolve conflicts. Counselors often teach family members conflict-resolution strategies like compromise and negotiation, which help them identify points of agreement and strive toward amicable resolutions.
Strengthening Emotional Bonds and Family Cohesion
Family therapy has a crucial role in strengthening emotional ties and promoting unity within the family. Emotional distance often results from unsolved problems, unfulfilled desires, or traumatic experiences in the past. Family members can examine and resolve these underlying difficulties in therapy, which promotes emotional healing and fortifies bonds between them. Families might better comprehend one another’s experiences and viewpoints by using facilitated conversations and therapeutic activities. Activities intended to improve emotional connection, including telling personal tales or expressing appreciation, are often included in the therapy process. Through deeper connections fostered by these activities, family members can develop empathy and trust.
Improving Family Roles and Dynamics
Redefining and addressing family roles and dynamics is another aspect of family therapy that can have a big influence on relationships and family functioning. Rigid or dysfunctional role structures are a major source of discontent and conflict in many households. For instance, a family member can take on an emotionally taxing caregiver role, or there can be tasks that are not evenly distributed, leading to conflict. The chance to assess and modify these responsibilities to better suit the needs and abilities of each family member is offered by therapy. In order to recognise and treat problematic patterns in roles and dynamics, therapists collaborate with families. Families can investigate and reinterpret roles in a manner that fosters harmony and respect for one another via therapy. As an example, family members might work together to create new rules about who gets what or help each other adapt to new positions within the family.
Fostering Resilience and Coping Strategies
The development of resilience and useful coping mechanisms is yet another important advantage of family therapy. Families often deal with a variety of pressures that might harm their relationships and mental health, such as health problems, financial hardships, or life changes. Families that get therapy are given the skills and techniques to deal with these pressures and keep a good attitude. Therapists assist families in creating coping strategies that improve their capacity to deal with difficulties and adjust to changes. Teaching stress management strategies, developing problem-solving skills, and promoting healthy lifestyle choices are a few examples of therapeutic approaches. Families develop resilience, support one another through trying times, and manage to stay stable in the face of outside challenges.
Finally…
The advantages of family therapy for improving family dynamics and relationships are immeasurable. A family that receives family therapy can become more cohesive, resilient, and supportive—a place where people feel empowered to face life’s obstacles as a unit.
Sometimes, I get emails about stories and they really stand out to me. This was one of them. A friend of mine knew about this suicide prevention charity in Israel, called Gila’s Way. The Hammer family in the Jewish community sadly lost their daughter Gila z’l to suicide when she was just 18. Gila had mental health issues and the family want to save lives in her name and make sure it doesn’t happen to another family. Rabbi Shalom Hammer, Gila’s father and a world renowned lecturer, started sharing his insights from Gila’s tragic story in order to raise awareness, teach empathy, and promote dialogue regarding suicide in order to ensure its prevention.
Gila’s Way is a non-profit organisation which implements, educates and presents programs regarding mental health awareness and suicide prevention in order to save lives.
I asked Rabbi Shalom Hammer a few questions about his life saving mission:
Your charity Gila’s Way has such an important mission. Please can you tell me more about Gila as a person, her mental health struggles and how you as a family coped in the aftermath of her tragic death/ how the charity got set up?
Gila was an unbelievable girl, vibrant, vivacious, social, hilarious and extremely sensitive. She was a leader of her peers socially and she loved to have fun. She also saw the world in a very innocent wholesome way, she was not capable of harming anyone nor did she believe that people would harm her. Tragically she experienced a sexual episode which was obviously extremely traumatising for her. She also did not wish to or know how to openly communicate the degradation she felt and the pain she was experiencing. Consequently, a swell of anxiety and depression built up inside of her and she eventually began to lose hope which ultimately lead to her passing away.
After Gila died, we decided to take the inexplicable pain and the unfathomable loss to as much of a positive place as possible. My wife and I feel that Gila should be alive and the reason she is not is largely because of the lack of knowledge with mental health and certainly suicidal ideation that we had and that so many others have as well. Gila’s Way is an organisation therefore, who’s primary concern is education via seminars, lectures, interactive workshops and presentations, understanding that the more we educate and inform the greater chance we have of lowering the numbers and preventing suicide.
(image of Gila z’l: Gila’s Way and Hammer Family)
2. What would you like people to know about teen suicide and suicide prevention in Israel and globally?
The most important vital point that I cannot emphasise enough, is that the vast majority of people who die from suicide, do NOT want to die. Particularly when we are speaking about adolescents who are experiencing so much pressures and may impulsively make a decision within a few seconds and not realising that it is finite. When people understand that most people who die from suicide, did not want to die, they also understand that this means we are capable of saving that person.
3. What is your message to other parents coping with children with mental health issues or who have also experienced bereavement?
There are a number of very crucial messages for parents. Firstly, don’t be afraid or ashamed to talk and converse, secondly don’t converse with just everyone. Dealing with mental health and a child who is challenged, is very procedural and therefore exhausting. Make sure to speak to the right people and save your energies for those people. Don’t speak to just anyone because you will grow more confused and more exhausted; make sure to find those/that people/person who can be helpful and focus on speaking to them.
In addition, pay attention to what your child is “saying”. A child (or anyone for that matter) who is dealing with mental health challenges or experiencing a crisis, will not necessarily explicitly say “I need help”, but they will often send “cries for help” and share those signs because they really want help. Some of those “warning signs” can be familial/social isolation , spending long hours in their bedrooms and refusing to join the family for activities which they normally enjoyed. In addition, they may be exhibiting exhaustion, or become physically unkempt, and they also might desist from performing normal expectations (like going to school, doing their homework, participating in events etc.)
Finally, and this is something that I consistently emphasise, trust your parental instincts. We were blessed with instincts and often a Dr or professional might suggest something and our instinct is saying “this just does not sit well with me”…trust that instinct and pay attention to it, because it is there for a reason.
(image: Gila’s Way)
4. What do you at Gila’s Way want to achieve through your charity and how are you doing this through programmes/events?
Our primary focus is on education. We don’t want any parent or any significant other, to be in situations where they “don’t know” or “didn’t know enough” because knowledge is power and empowers us with the capacity to be aware, respond and even save a life. We do so through the many programs, presentations, seminars and interactive workshops and exhibitions that we offer for diverse groups (parents, educators, adolescents, leaders, professionals, here in Israel in the army and pre-military academies). Engaging audiences in the conversations breaks stigmas and allows for knowledge and consideration.
Finally, Gila’s Way offers a consultation service (NOT a hotline). Navigating the mental health system, especially in Israel, isn’t simple. If one knows someone struggling with their mental health, they can schedule a consultation with us to help guide them through initial steps towards healing and recovery.
‘Whoever saves a single life is considered to have saved an entire world’ (the Talmud)
So, you’ve decided to take the reins and guide yourself toward personal growth? That’s great news! Crafting a personal development plan isn’t just about lofty goals; it’s about mapping out your journey to becoming the best version of yourself. Think of it as creating a personalised roadmap that highlights both the routes and the scenic stops along the way.
Understand Your Current Situation
First things first: where are you at right now? Take a good, hard look at what you’ve accomplished and where you might be spinning your wheels. It’s all about self-awareness. Do you feel like you’re killing it in some areas but maybe lagging a bit in others? This step is your foundation—it’s all about knowing your strengths and poking at your weak points a bit. Remember, honest self-evaluation is the first step to genuine growth.
Define Clear, Relevant Goals
Now, let’s talk about your goals. And not just any goals—SMART ones. Specific, Measurable, Attainable, Relevant, Time-bound. That’s the secret sauce. Whether it’s climbing up the career ladder, enhancing your health, or just learning how to whip up a good meal, knowing exactly what you want to achieve gives you a clear target to hit. Setting these goals will also infuse your daily routine with purpose and direction.
Identify The Skills You Need
Got your goals? Great! Next up: figuring out what skills you’ll need to bag these goals. If you’re aiming for a promotion, maybe you need some extra leadership flair or tech skills. If it’s about health, understanding nutrition or workout plans might be your focus. List what you need to learn, then plan how you’re going to learn it. This planning should also include identifying any potential barriers to your learning and thinking about ways to overcome them.
Allocate Resources And Time
Resources—time, money, tools—it’s what you’ll need to get where you want to go. Planning is key here. Maybe carve out a few hours each week for studying, or set aside some cash for courses or books. Knowing what you have and what you need to get is crucial. Also, consider the less tangible resources like emotional support or professional networks.
Action Plan
Time to break those big dreams down into smaller, bite-sized tasks. Add some deadlines to keep you motivated. If you’re learning a new language, maybe you’re practising daily, chatting with a native speaker weekly, and subscribing to a language app. Each small step should align with your larger goals, creating a path forward. Consider using tools like digital planners or apps that can help you manage these tasks and keep you on track. R
Remember, the key here is consistency; by chipping away at your goals day by day, you’ll build momentum and see tangible progress. Plus, scheduling regular check-ins with yourself to assess the week’s successes and setbacks can keep you honest and adaptable.
Monitor Your Progress
Keeping an eye on how you’re doing is essential. It’s like giving yourself a mini-report card. Are you smashing those targets? Great! Falling a bit short? Time to tweak your plan. This step keeps you motivated and on track. Regular reviews can also help you understand if your goals still resonate with your aspirations or need adjustment.
Be Flexible And Adjust
Here’s the thing: life happens. Your goals and methods might need a quick shuffle as you face new challenges or opportunities. Stay flexible and keep your plan fresh. Flexibility can also help reduce the stress of unexpected changes and keep you resilient against discouragement.
Seek Feedback
Don’t shy away from feedback. Whether it’s from friends, family, or a mentor, a fresh pair of eyes can offer new insights and help you stay the course. Use that constructive criticism—it’s gold! Plus, engaging regularly with your feedback sources can build stronger relationships and open up more support networks.
Incorporate Wellness And Recovery
Taking care of your overall well-being is non-negotiable. If life’s stressors are piling up, it’s vital to incorporate strategies to manage them. Organisations like AUK can be a tremendous help if you’re struggling with addictions or related stress. Remember, a healthy you is a more productive you. Incorporating mindfulness practices into your daily routine can also play a significant role in maintaining your mental health.
Reflect And Celebrate
Take a moment to pat yourself on the back. Celebrate every win, no matter how small. It’s not just about cheering yourself on; it’s about reinforcing the habits that got you there. Celebrating your progress not only boosts morale but also helps anchor your achievements in your mind, reinforcing the behaviours that got you there. Create a ritual around your celebrations—maybe it’s a monthly ’victory dinner’, or writing down accomplishments in a journal. This can help turn reflection into a habit, which not only boosts your self-esteem but also enhances your motivation to continue striving towards your goals. Such moments of reflection allow you to see how far you’ve come, which is essential when the road ahead seems daunting.
Harness The Power Of Visualisation
Imagine yourself succeeding. Really, picture it! This isn’t just feel-good fluff; it’s a powerhouse technique to keep your eyes on the prize. And why not throw together a vision board? It’s a fun, visual reminder of where you’re headed. Using visualisation regularly can effectively bridge the gap between your current state and your goals, making them feel more attainable.
Establish A Support System
It’s easier to climb mountains with a little help. Build a network of cheerleaders who believe in your journey. They can offer a shoulder to lean on, an ear for your plans, or even a nudge when you need it. This support network can become your go-to resource during challenging times or when you need a bit of inspiration.
Stay Curious And Keep Learning
And finally, never stop learning. As you grow, so will your interests and goals. There’s a whole world out there filled with books, courses, and people to learn from. Keep that curiosity alive, and you’ll never stop growing. Staying engaged with new ideas and continuous learning can also prevent stagnation and keep your mind sharp.
A personal development plan isn’t just a checklist; it’s a living, breathing blueprint for your growth. With the right planning, a bit of flexibility, and a whole lot of gumption, you’re well on your way to becoming your best self. Keep pushing, keep learning, and most importantly, keep enjoying the journey!
I am delighted to be collaborating with Twinkl on their mental health resources for children in schools.
Twinkl say , ‘We must recognise the need to improve understanding of children’s mental health. A person’s mental health is determined by a complex cocktail of different factors interacting. Some of these factors come from a person’s biology, while others come from external factors. Further complicating things, young children don’t always have a full understanding of why they feel they way they do. They can also be reluctant to talk about it, which only adds to the challenge if you’re a teacher trying to support good mental health care at your school. Ultimately, though, if you have concerns that one of your students is struggling with something related to mental health, you should report your concerns to the appropriate authority.’
Twinkl creates resources for teachers and their students, to provide excellent mental health education. This includes resources such as a morning physical and mental health check in, mental health discussion cards, mindfulness colouring pages, and the emotions iceberg to help children understand their feelings.
(image: Twinkl)
Sometimes children come to school unable to express their emotions or what is going on at home. That’s why its so important for teachers to use these tools to help children at school.
Click here to look at the amazing resources and read this blog by Twinkl.
Today’s teen girls are growing up in a time that’s very different from when their parents and grandparents were young. They’re surrounded by new technology and social media that consistently exposes them to unrealistic beauty standards, cyberbullying and constant comparison to others.
This is why it’s so important for educators and parents to teach teen girls resilience – the ability to cope with challenges, bounce back from failures, and develop a strong sense of self-worth. This will then boost their mental health.
Challenges Encountered by Teenage Girls During Adolescence
The path to adulthood for adolescent girls is often lined with various challenges that significantly influence their development. While each girl’s experience is unique, there are some common struggles they frequently encounter:
Regular Use of Social Media
Building connections with family and friends is crucial for individuals of all ages. Social media has revolutionised the way we maintain these relationships, particularly over great distances. However, this constant online presence has a downside.
Many teenagers find themselves grappling with the pressure to maintain a certain persona on these platforms. Influenced by the glorified lives of young celebrities and popular influencers, as well as the need to keep pace with peers, this pressure can take a toll on their self-esteem and lead to a skewed perception of themselves.
Expectations From Friends and Family
The role of education in developing an individual’s skillset is undeniable. However, the stress of excelling academically, often influenced by lofty expectations within the family, can create significant strain on teenagers’ mental health. Comparing themselves to their peers, parents, or siblings sets high standards that can be challenging to meet.
If academic pressures aren’t managed well, they can harm a teenager’s self-esteem, particularly when they don’t meet their own expectations. It’s important for teenage girls to realise that their worth and intellect aren’t just measured by their grades or school performance.
Unhealthy Desires to Fit In
Despite the current portrayal of young online influencers as champions of self-expression, the struggle to conform to their ideals can be a significant issue for many teenage girls. Being part of a social circle can offer comfort and a feeling of belonging, which is often an essential aspect of their growth.
However, this pursuit of fitting in can lead girls to sacrifice their own beliefs and values. This may take various forms, such as changing their appearance significantly or adopting harmful eating habits, all in an effort to gain acceptance within a particular social group of peers.
The Importance of Resilience in Overcoming Challenges
Adolescent girls often draw strength from their relationships with friends and family. However, they frequently confront some of their toughest challenges when by themselves. This underscores the importance of resilience, giving them the ability to respond or recover from difficult situations.
Resilience goes beyond simply picking yourself up after setbacks. It encourages learning from these experiences and using them to build character, ultimately coming out stronger from going through various challenges in life.
Overcoming Personal Setbacks
In their formative years, young women often encounter various personal hurdles, including dealing with rejection, managing failures, or going through traumatic life events. If they don’t have strong coping mechanisms, these challenges can have lasting effects, shaping their self-confidence and future relationships.
Developing resilience equips these young women with the necessary skills to confront and overcome these challenging moments, growing stronger and more self-assured.
Learning From Success and Failure
Learning from life’s challenges doesn’t need to be a solo journey. Engaging with a mentor or participating in a support group can offer young girls new insights and different perspectives they might not have considered alone.
In situations that are more complicated, consulting with professionals in settings such as anxiety therapy or trauma therapy can provide a secure space for teens to work through their experiences effectively. These forms of support can also help young women build self-awareness of how their experiences may be having a lasting impact on their mental health while also discovering helpful coping mechanisms.
Improving Decision Making
Young individuals often possess a feeling of invulnerability and belief that they have all the answers. This combination of perceived invincibility and limited experience can result in hasty, impromptu choices, some with lasting impacts.
Teen girls who focus on building their resilience are more inclined to consider the long-term implications of their actions. They become experienced at evaluating the advantages and disadvantages beforehand, leading to wiser choices and avoiding potential mistakes.
Begin Cultivating Resilience Today
Developing resilience isn’t a one-off task – it’s an ongoing journey that demands persistence and dedication. By actively engaging in resilience-building activities and learning from both their successes and setbacks, young girls can cultivate effective coping mechanisms that will benefit them throughout their lives and help their mental health.
This article was written by Dr. Hannah Yang.
Visionary and healthcare entrepreneur by passion, Licensed Psychologist by training, Dr. Hannah Yang loves creating new possibilities in the world of mental health and wellness. Dr. Yang established Balanced Awakening in 2015 as a niche psychotherapy practice for women. As Balanced Awakening flourishes in Chicago, and soon Miami, she also loves to tap into her passion for design and Feng Shui to create fabulous environments for herself, her team, and clients.
Trichotillomania is a condition where you have an uncontrollable urge to pull out your own hair. This is usually hair from your scalp but may also involve other areas of your body such as your eyelashes, eyebrows, genital area, legs, armpits, or face. Pulling out your hair may help to relieve feelings of stress or anxiety. It is also known as “trich” or TTM.
What are the symptoms of trichotillomania?
Symptoms of trichotillomania vary from person to person. They may be automatic, meaning you pull out your hair without being aware that you are doing it; for example when you are studying, reading, or watching TV, or focused which involves hair-pulling on purpose to relieve anxiety or stress.
Hair-pulling is usually done in private, and many people with trichotillomania feel ashamed or embarrassed about their condition and try to hide it from others. It is commonly accompanied by other behaviours such as biting your nails, picking your skin, or chewing your lips or cheeks.
Symptoms of trichotillomania may include:
Frequent, repeated episodes of pulling out hair from your scalp or other parts of your body
Increased tension before pulling out your hair, followed by a feeling of pleasure or relief afterwards
Visible hair loss, thinning or bald areas on your scalp or other parts of your body
Irritated or sore skin around the area
Damage to your hair follicles
Rituals such as pulling out specific types of hair, following the same steps or pulling out your hair in certain patterns
Playing with pulled-out hair, such as rubbing it across your lips or face, biting, chewing, or eating pulled-out hair
Repeated failed attempts to stop hair-pulling
Avoiding situations where people might find out about your hair-pulling such as sleepovers, visiting hair salons, swimming, or sexual relationships
Problems or conflict with family and friends as a result of your hair-pulling
Pulling fibres from blankets and clothing or hair from pets or dolls
What causes trichotillomania?
The cause of trichotillomania isn’t fully understood. It may be a way of dealing with stress, strong emotions anxiety, a habit, or a hormonal or chemical imbalance. Trichotillomania may also be genetic and often runs in families.
What should I do if I have symptoms of trichotillomania?
If you have symptoms of trichotillomania, remember that you are not alone, and help is available. Make an appointment to see your GP.
How is trichotillomania treated?
The main treatment for trichotillomania is a type of cognitive behavioural therapy (CBT) called habit reversal training. Habit reversal training aims to replace a bad habit with something that isn’t harmful, and may involve:
Keeping a journal of your hair-pulling to identify triggers and learning how to avoid them
Learning to replace hair-pulling with another action that isn’t harmful, like squeezing a stress ball
Getting support from loved ones and support groups
Some self-help tips for trichotillomania that may help include:
Relieve stress by squeezing a stress ball or using a fidget toy
Wear something over your hair such as a bandana or a tight-fitting hat
Cut your hair short
Exercise
Practice relaxation techniques, such as deep breathing or meditation or take a soothing bath to ease stress or anxiety
Exercise
Put plasters on your fingertips
Other possible treatments for trichotillomania may include:
Acceptance and commitment therapy — can help you learn to accept your hair-pulling urges without acting on them
Cognitive therapy — works by changing negative thoughts and beliefs, and learning healthy ways to manage your condition
Medication — trichotillomania isn’t usually treated with medication, but you may be prescribed medication such as antidepressants to treat an underlying condition like depression or anxiety.
Further help and support
Many people withtrichotillomania feel isolated and try to hide their condition from others. Talking to people you trust as well as your GP and joining support groups can help you feel less alone and often helps to reduce your anxiety and hair-pulling.
For further information, advice, and support on living with trichotillomania, contact:
Trichotillomania Support
OCD UK
Anxiety UK
Alopecia UK
This article was written by HealthPrem. Features sponsored links.
Drug and alcohol addiction can take a toll on your mind, body, and soul. It’s not easy to overcome addiction, but it’s never too late to start your journey to recovery. Rehab centres provide ample opportunities and resources for people struggling with addiction. Unfortunately, some people delay treatment because of fear, uncertainty, denial, or other valid reasons. Delaying treatment can lead to dire consequences, such as chronic health issues, financial problems, relationship issues, and even death. This blog post outlines the top 5 benefits of rehab and why you shouldn’t delay treatment.
Sense of Community
Rehab gives you the opportunity to surround yourself with people who are supportive, understanding, and empathetic to your situation. It helps to know that you are not alone in your struggle and that there are other people who genuinely care about your recovery. Being a member of a recovery community can help provide accountability, social connection, encouragement, and motivation to push through the tough times. It’s easier to navigate the journey to recovery when you have the support and guidance of others who have gone before you.
Professional Support
Rehab centres have trained and experienced professionals who can assist you in your recovery journey. From therapists and counselors to medical doctors and holistic practitioners, these professionals can help you optimise your physical, mental, and emotional health. They can provide personalised treatment plans, medication-assisted therapy, holistic therapies, and other useful resources to help you achieve your recovery goals. Going to a rehab centre gives you access to evidence-based treatments that have been proven successful in addiction recovery.
New Habits take time to form, but being in a rehab center gives you the chance to create healthy habits and routines. Repetition leads to new neural pathways, which eventually leads to new habits that are sustainable and beneficial for your recovery. You learn things like healthier coping strategies, better communication skills, mindfulness techniques, and relapse prevention skills. Through rehab, you can learn how to retrain your brain to respond to situations in ways that are not harmful to you or others.
Safe Environment
Rehab provides a safe and secure environment that gives you fewer opportunities to relapse. Being in a controlled space helps minimize distractions, triggers, and temptations that can hinder your progress. You’ll have the chance to focus solely on your recovery without the distractions of daily life. Moreover, rehabs help keep their clients accountable to themselves and others. As such, being in an accountable and safe environment can help set the foundation for success.
Self-Identity
People who struggle with addiction often lose sight of their self-identity and what makes them unique. Being in rehab can help rediscover who you are and what you stand for. You’ll have the chance to uncover your strengths, talents, passions, and goals. You’ll be able to reflect on your life and identify what led you down the path of addiction in the first place. By discovering your true self, you’ll be better prepared to cope with any challenges that may come your way.
Seeking treatment for addiction is daunting, but the benefits of rehab are worth the effort. Taking the first step towards recovery can give you a chance to regain control over your life. The sense of community, professional support, formation of new habits, safe environment, and rediscovery of self-identity are just some of the benefits of going to rehab. Don’t delay treatment; the sooner you start your recovery journey, the sooner you’ll be on your way to living a healthier, happier, and more fulfilling life.
When people lose a limb, it can be a traumatic experience that can take away their sense of self-confidence. It is essential to understand that it is normal to feel insecure and unsure after such an experience. But, there are ways to increase self-confidence and improve self-esteem. This blog will discuss five ways in which you can increase your self-confidence after losing a limb.
Accept Your Situation
The first step towards gaining confidence is accepting your current situation. Losing a limb is a significant change, and it is essential to acknowledge the many emotions that come with it. It’s okay to feel scared, angry, or confused. Accepting these emotions is an essential step towards healing.
Focus on Your Strengths
Focusing on your strengths and abilities rather than just your differences can be a powerful tool. Being an amputee does not define who you are as an individual. Instead, focus on your strengths and what you do best. Try to identify your qualities and character traits that make you unique. Remember that you are so much more than an individual with a missing limb.
Build Confidence with a Prosthetic Leg
A prosthetic leg, like those from Prosthetix Shop, can be an excellent tool to help you regain your confidence. A well-designed prosthesis that fits accurately will give you more mobility and independence. The prosthetic leg will help you to stand taller and improve your posture, which can help you to feel more confident. You can also experiment with different styles and colours that complement your body.
Take Care of Your Body
Taking care of your body is essential in increasing your self-confidence. A healthy lifestyle, a balanced diet, and regular exercise can make you feel good not only physically but also mentally. Exercise can help you reduce stress, anxiety, and depression, which can improve your overall mood and self-esteem.
Find Support
Having a support system can help you remain positive and motivated on your journey towards increasing self-confidence. You can find support by attending support groups, seeking therapy, or talking to friends and family. Joining a support group of individuals going through the same experience can help you feel less alone and encourage you to regain your self-confidence.
Losing a limb can be a life-changing experience, but there is hope to regain the self confidence you once had. Accepting your situation, focusing on your strengths, building confidence with a prosthetic leg, taking care of your body, and finding support are all essential steps towards achieving this goal. Remember that you are not alone in this journey, and there are many resources available to help you regain your confidence. With time, patience, and dedication, you can build a new sense of self-esteem and love the body you are in.
This article was written by Lizzie Weakley and contains an unsponsored link.
Are you seeking restful sleep at night? If so, then you are not alone in this; the majority of people face the issue of restlessness at night. In fact, in the United States, about 50 to 70 million people suffer from insomnia, as reported by the National Heart, Lung, and Blood Institute and SleepHealth.org. Millions more around the world, including in the UK, also struggle with the affects of poor sleep.
When your mind is entangled with the day’s worries, whether it’s work stress, family commitments, or occasional illnesses, achieving a truly restful night’s sleep can feel like a distant dream.
But fear not; this guide is here for you to unlock effective tips for a peaceful night’s sleep.
1. Understanding Hormonal Balance
Hormones play a vital role in regulating sleep; they are natural chemicals in your body. For instance, low testosterone levels can significantly impact sleep quality, especially in men. However, TRT can be a viable option if your t-levels are really low and you want to improve sleep patterns. This helps you to regain lost energy and vitality.
There are different types of TRT (testosterone replacement therapy) options available. It includes injectables, creams, gels, or capsules. The best way to determine which option is right for you is to consult your doctor. They will carefully assess your situation and recommend the most suitable course of action tailored to your needs. This ensures that any treatment you receive is safe and appropriate for your overall well-being.
2. Establish a Relaxing Bedtime Routine
A relaxing bedtime routine is crucial in signalling your body that it’s time to relax and get ready for a nap. Start by setting a specific time to go to bed and wake up, even on weekends. This regular schedule helps your body get used to a routine. Next, include soothing activities in your routines, like reading a book, taking a warm bath, or practicing meditation.
These activities promote relaxation and give your mind peaceful thoughts, which leads to restful sleep. In fact, in this way, when you wake up the next morning, you will feel refreshed and ready for a new day.
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3. Create a Sleep-Inducing Environment
Your bedroom environment significantly impacts your ability to get rest. Ensure your bedroom is quiet, dark, and cool. A peaceful space helps you avoid disturbances that can wake you up during the night.
Consider using blackout curtains for darkness because it signals to your brain that it’s time to take a rest. Invest in a comfortable mattress and pillows to support your body adequately. If noise is a problem, use earplugs or a white noise machine to block out disruptive sounds.
Keeping the room cool, usually between 60-67°F (15-19°C), helps your body temperature drop, which is necessary for sleep. When you have the right conditions in your bedroom, you’re more likely to enjoy uninterrupted and high-quality sleep, leaving you energised in the morning.
4. Manage Stress and Anxiety
Stress and anxiety are significant barriers. That’s why it’s recommended to learn stress management techniques that help calm your mind and body. One effective technique is deep breathing exercises. This involves taking slow, deep breaths to relax your nervous system and reduce stress. You can also explore practices like yoga or progressive muscle relaxation, which help alleviate tension and promote relaxation.
Another helpful strategy is journalling. Before bedtime, jot down your worries and thoughts in a journal. This can be a therapeutic way to clear your mind and ease the burden of stress and anxiety, making it easier to fall asleep peacefully.
After all, managing stress is not just about the night; it’s about finding balance throughout your day. In this way, you can create a more harmonious and restful experience for yourself.
5. Mindful Eating and Exercise
What you eat and how you move throughout the day can influence the quality of your sleep. To promote it, taking care of these and being mindful of what you consume is essential. When it comes to eating, avoid heavy meals, caffeine, and alcohol before going to bed, as they can lead to restlessness and insomnia . Instead, opt for light, sleep-promoting snacks like almonds.
In terms of physical activity, regular exercise is beneficial, especially when done in the morning. However, it’s advisable to steer clear of vigorous exercise too close to bedtime, as it may leave you feeling too energised to take a rest. These lifestyle choices can contribute to a more peaceful and refreshed night.
Final Thoughts
Achieving a restful nap is a journey that requires a holistic approach. By establishing daily habits, you can make the way for a better power nap. Remember, each small step you take can significantly improve your sleep quality and impact your overall health and well-being.
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