Loneliness, Isolation and Mental Health

By Tonny Wandella

Since the dawn of time, loneliness has existed as a phenomenon that we all encounter. Every single one of us experiences it occasionally, and it can happen amid life transitions like the loss of a loved one, a divorce, or a relocation to a new place. Researchers refer to this type of loneliness as reactive loneliness.

Chronic loneliness is more likely to develop when people lack the emotional, mental, or financial resources to get out and meet their social requirements, or when they lack a social circle that can give them these advantages.

Loneliness may occur even when people are surrounded by others—on the subway, in a classroom, or even with their wives and children. Loneliness is not synonymous with intentional isolation or solitude. Rather, loneliness is characterised by people’s degrees of happiness with their connectivity or their perceived social isolation.

Prolonged isolation can have a negative impact on physical and mental health, affecting sleep and dietary patterns and diminishing opportunities for mobility (Cacioppo and Hawkley, 2003). As a result, the natural channels of human expression and enjoyment become depressed, affecting mood and subjective well-being (Nardone and Speciani, 2015).

Those who are lonely may develop harmful behaviours if they do not receive support from family or friends. Loneliness is related to emotions of emptiness, despair, and humiliation, as well as a subjective impression of being cut off from people. It can occur not just in the setting of social isolation, but it can also extend beyond this and be felt even while people are physically present. Loneliness, like social isolation, has been associated with depression, elevated cortisol levels, reduced immunity, and clinical illness, with attendant increases in hospital time and frequency.

Loneliness is more likely to strike elderly persons when they are suffering from functional limitations and have no family support. Loneliness in elderly persons is reduced by increased social engagement and less family tension. Loneliness can cause long-term “fight-or-flight” stress signals, which can impair immune system function. Simply put, persons who are lonely have lower immunity and more inflammation than those who are not.

Everyone’s experience with social isolation is unique, and what works for you may not work for someone else. Keeping a journal and writing about your social experiences may also be beneficial. A therapist may also be a valuable resource, assisting you in working through feelings of isolation and toward a more connected lifestyle. Learn more about improving your memory power by taking our online course. Click here to get started.

Building A Strong Mental Stamina and Toughness

By Conquror Team

Every athlete, businessperson, or motivated individual requires mental toughness as a critical quality to succeed. A study found that greater mental toughness was linked to a lower perception of stress, less depressive symptoms, and more life satisfaction. But how can one strengthen their mind?

Mental strength is a measure of how resilient as well as confident you are in the face of adversity. Some individuals define mental strength as the ability to express emotions, while others define it as the ability to retain a clear mind amid adverse conditions. Improving your mental strength necessitates the use of rational reasoning even when overwhelmed by emotions. A person with strong mental fortitude may pick their actions and reactions deliberately.

Developing mental strength is essential for living your best life. We must grow our mental health by the use of mental tools and practises, just as we go to the gym and lift weights to strengthen our physical muscles.

Having good mental health allows us to live fulfilling life with significant social relationships and strong self-esteem. It also helps us to take chances, try new things, and deal with any challenging situations that life may throw at us.

How can we build our mental strength and toughness?

Though Commitment               

This is the amount of your own concentration and dependability. Being high on the Commitment scale means being able to establish objectives and consistently achieve them without becoming sidetracked. A high Commitment level implies that you are adept at developing routines and habits that foster success.

Being low on the Commitment scale implies that you may struggle to develop and prioritise objectives, as well as adapt routines or habits that are indicative of success. Other individuals or competing priorities may also easily distract you.

Put Yourself In Controlled Exposure

Controlled exposure is the gradual exposure to anxiety-inducing events that are intended to help people overcome their phobias. According to research, this can promote resilience, especially when it incorporates skill development and goal setting – a threefold advantage.

Public speaking, for example, is a valuable life skill, but it also causes anxiety in many people. People who are terrified of public speaking might create objectives that involve controlled exposure to develop or acquire this ability.

Practice mindfulness.

It’s a good idea to remember and practise mindfulness at times when you’re upset or nervous. Allow yourself time to breathe and reflect on your responses.

To stay in the now, try box breathing or a one-minute meditation. Learn ways for becoming more present. Learning to breathe and be present at the moment via your breath may be really beneficial.

Get more tips on how to stay mindful and keep a strong memory power by enrolling in our online course now. To get started, click this link.

Using Stoicism To Overcome Mental Stress

By Conqueror Team

Stoicism’s purpose is to achieve inner peace by conquering misfortune, exercising self-control, being cognizant of our impulses, and recognising that our lives are, in reality, extremely brief and that we have a choice in how we respond to adversity.

Because it is so applicable to modern life, Stoicism, while being an ancient philosophy, is regaining interest. It focuses on introspection in relation to two key issues. How can we lead a happy and full life is the first question. How can we become better humans?

Think for a moment about an issue in your life, a concern you have, or anything that makes you anxious right now. Now, according to the Stoics, issues in life like these can only be classified into one of three categories, so each category will then dictate how you should approach the issue. 

The first category is; things over which you have complete control including how you react to a situation, what you do or say, and how you think about an event. For example, you can either tell someone a lie or the truth.

Things that are beyond your control include the weather, your chance of getting into a car accident, your country of birth, etc.

Grey areas and events that you can steer or influence, but not completely, fall under the category of things you only have partial control over.

According to stoicism, you have the ability to swap out unhealthy thoughts with positive ones. In other words, if you change your thinking, you can also alter your feelings and perspective on the world.

The anxious mind may find this difficult to accept because it craves control over everything, but by attempting to change other people and circumstances, you suffer as a slave of events, enabling them to determine how you perceive yourself and the world around you. You can find some serenity in letting go of all else if you can instead concentrate on your ideas, ideals, and behaviours.

“Wild animals run from the dangers they actually see, and once they have escaped they worry no more. We however are tormented alike by what is past and what is to come. A number of our blessings do us harm, for memory brings back the agony of fear while foresight brings it on prematurely. No one confines his unhappiness to the present.” – Seneca

You are aware that worrying won’t make your troubles go away or affect the result. It merely makes things worse and makes you experience the terrifying circumstance twice: first in your mind and then in real life. In contrast, you may calm your mind and lessen pain if you can return your focus to the present moment (via mindfulness exercises).

When you’re stressed and worried about the future, whether it’s a job presentation, a sick parent, or the future of our planet, ask yourself this question: “Is this in my control?” If so, concentrate on what you can do to manage the circumstance. If not, simply let it go. Return to the present moment and remember that, while you cannot control everything that happens in life, you can choose how you respond to it. This modest Stoic practice might eventually lead to a transformation from pain and struggle to compassion and tranquilly.

When Depression Is Getting Out of Hand

By Conqueror Team

Everyone has bad days when they are exhausted, irritated, and depressed. It’s natural to feel unhappy in response to painful life events, loss, or changes, but these feelings can linger for a long time if left ignored, making it difficult to get through each day.

Depression affects practically every aspect of your life, interfering with how you think, feel, and perform daily tasks from sleeping, working to socialising.

Although important life events can impact some people’s despair, the truth is that depression can strike anyone at any time with no cause or warning. In reality, depression is one of the most frequent mood disorders, affecting 8.7% of women and 5.3% of men each year. According to research, genetics, biology, environment, and psychology can all have a part in depression.

It’s crucial to remember that depression can range from moderate to severe, but even mild episodes should be addressed seriously. Depression is not only a “poor mood” or something that can be “snapped out of,” but it is very curable.

If you have severe depression, you will most likely notice the following symptoms:

  • Hopelessness
  • Sadness
  • A pessimistic perspective or catastrophic thinking
  • A sense of shame, remorse, or worthlessness
  • A feeling of numbness
  • Difficulties with attention or memory
  • Suicidal thoughts

Suicide is a genuine threat to those of us who are severely depressed. Some suicides go unreported because they are mislabelled as accidents, drug overdoses, or shootings. Up to 15% of adults with untreated depression will commit suicide.

Be mindful that suicidal behaviour is frequently impulsive. Remove any weapons, medicines, or other potential means of self-harm. Ask a trusted individual to keep a gun or other weapon away from you. Get rid of unused pills by putting them in a bag with cat litter or dirt and throwing the entire package away. By removing such items from your environment, you may gain valuable time to resist a suicide inclination and consider alternate ways to cope with your grief.

If you see any of these significant depression signs in yourself or someone you care about, seek treatment immediately. According to the APA, major depression is a fairly curable condition in most people, with a wide range of drugs and therapies that have been demonstrated to help. Check out our online course on how to take care of your memory and other memory loss-related illnesses. Click here to get started.

Warm Water Bathing To Reduce Mental Stress

by Tonny Wandella

A decent bath may be considered a small luxury now and then, but it actually has scientifically established benefits for your mental health.  Hot baths are also thought to be particularly transformational since they warm us up. Increased body temperature at night aids in the synchronisation of our natural circadian rhythms, resulting in enhanced sleep patterns, quality of sleep, and general well-being.

There are also other substances you may use to assist reduce tension even more and produce a more relaxing experience during bathing. There are an endless number of combinations and methods to help you relax and unwind, from using Epsom salt for anxiety to making a bath salt recipe with dead sea salt.

Taking a bath has been shown in studies to stimulate your parasympathetic nervous system, which is the part of your body necessary for relaxation. As your nervous system adjusts to the warming impact of the water surrounding you, you start to feel less stressed. A bath can actually compel your body to adjust how it handles anxiety if you are feeling anxious.

A warm bath could also help with breathing. The warmth of the water and the pressure on your chest expand your lung capacity and oxygen intake. Passive heating, such as spending time in a sauna, has been demonstrated in a growing body of studies to reduce the chance of having a heart attack, improve blood sugar control, and even assist lower blood pressure.

Many patients with chronic conditions experience depression and despair. Hot baths can bring physical comfort and contentment, as well as help alleviate the melancholy associated with chronic pain. This is because a warm bath can even help with the discomfort and pain of tight muscles, strains, sprains, and osteoarthritis.

As you can see, bathing is more than simply a way to keep ourselves clean; it can also help us reduce our mental and physical stress. Other useful techniques for being mentally sharp and at ease can be found in our online course. To get started, simply click here.

How To Help Someone with Memory Loss

by Conqueror Team

Caring for somebody with memory loss is a trying experience for the patient’s family and friends. Memory issues can make it difficult for older persons to remember cherished moments, as well as make practical, day-to-day duties such as adhering to medication regimes and making appointments difficult. A family caregiver must learn as much as possible about their loved one’s situation in order to provide the proper level of support.

People frequently link dementia and Alzheimer’s disease with cognitive disorders associated with memory loss. While these are prevalent culprits, there are a few more possibilities to examine, like Huntington’s disease or Creutzfeldt-Jakob’s disease.

The capacity to feel confident and autonomous is critical for a person suffering from dementia or memory loss. The inability to recall crucial — or even little — information might damage an older adult’s belief in themselves, necessitating intrusive outside aid. Even when family members or friends provide care, the experience can damage relationships.

Here are some ways for making your loved one more comfortable.

Maintain calm and consistency

Dementia may be a frustrating experience for both the individual suffering from it and the family and friends who care for them. Crying, yelling, and angry outbursts are typical, so be prepared to deal with those emotions. The best thing to do is to remain calm. Allow the person room and be mindful of how they are feeling.

Collaborate and seek out community

As previously said, independence is critical for older persons. And while their cognitive state could mean they are no longer able to accomplish some of the things they used to do, you can still make sure that they feel part of the process. Invite them to participate in discussions about how their case should be handled. Allow them to tell you what techniques they are comfortable with and, to the extent possible, follow their wishes.

Learn as much as you can

One of the most critical initial actions is to research the specific ailment afflicting your loved one. Varied varieties of dementia have different causes, symptoms, and treatment techniques, and understanding that information can help you plan your strategy. Knowing that Alzheimer’s disease can cause a loss of balance, for example, may explain why your loved one appears apprehensive when walking around in public.

It is never easy to watch a loved one suffer from memory loss. Family caregivers, with the proper education and support, can be a huge assistance. However, not everyone is able to provide that care on their own. Sometimes you will need professional help. Our online course has been equipped with nuggets to help your loved one get much better. It also equips you with how to help them along the way. Click here to start now.

Proven Mind-Stimulating Tips for Seniors

Similar to how exercise benefits your physical health, brain exercises help your mental health by enhancing your memory and analytical abilities. Better still, it’s never too late to start working out your most crucial muscle. Continue reading for these simple techniques to sharpen your mind.

Write frequently

Writing helps to strengthen working memory and communication skills. Ultimately, it makes no difference what you write because simply expressing yourself will increase brain activity.

Play an instrument or listen to music

Listening to or performing music is enjoyable for many people, but it also enhances memory performance in older adults, according to a 2019 study published in the journal Frontiers in Psychology. Thanks to versatile platforms and technology, finding your favourite tunes or learning to read or play music is easier than ever.

Learning a foreign language

Even if you don’t intend to travel internationally, learning a new language can be advantageous. According to a review of numerous research published in the journal Frontiers in Human Neuroscience, it enhances cognitive functioning in older persons. Duolingo and Babble are both enjoyable and effective virtual language learning tools.

Get lots of rest.                                   

Sleep deprivation, according to the National Sleep Foundation (NSF), might increase your long-term risk of physical and mental health problems such as reduced attention span, poor memory, and mood disturbances. While you sleep, memories and newly gained skills are transferred to more permanent regions of the brain. This makes it easy to remember them. According to the NSF, adults, 65 and older should strive for seven to eight hours of sleep per night. If you’re between the ages of 26 and 64, seven to nine hours of sleep per night is a decent target.

Brain health is an important component of overall health. It is the foundation of your ability to communicate, make decisions, solve problems, and live a productive and valuable life. Because the brain regulates so many aspects of daily life, it is perhaps the most valuable organ in the human body. If you want to improve your brain health, check out our online course.

Your Gut Health Is Your Mental Health

By Conqueror Team

Gut bacteria plays an important role in your mood and mental wellness. They can alleviate symptoms of depression, anxiety, and stress, but they can also exacerbate them.

Trillions of bacterial cells live in your colon, forming a unique environment known as the gut microbiome. Their functions influence your brain in addition to allowing nutrients into the body and keeping opportunistic microorganisms out.

When the body is stressed, it undergoes a sequence of changes that send all energy and key resources to the muscles and brain. Stress also leads the body to release cortisol, which can all have an impact on the gut microbiota.

Similarly, if your gut microbiota is out of balance (dysbiosis), your general mood can suffer. This is due to the fact that the activity of your gut bacteria affects stress and anxiety – a balanced microbiome can promote stress resilience, but an imbalanced microbiome can harm your mental health.

Your gut microbiota needs to be diverse to sustain your health, and diversity helps keep it balanced. However, if it is not balanced — a condition known as dysbiosis — opportunistic bacteria can take advantage of the situation and multiply, resulting in inflammation.

Because your body does not desire opportunistic bacteria, your immune system is activated, causing inflammation. Inflammation, interestingly, can cause depression and sadness. However, a diversified microbiota can help to reduce inflammation.

Controlling inflammation can thus assist to enhance both mood and anxiety. Diet is one approach to boost the abundance of certain bacteria while decreasing inflammation. Because fibre is a vital source of energy for beneficial gut bacteria, they flourish on a natural, plant-based diet.

It’s tempting to think of the body’s systems as distinct entities, and while they are in some ways, they are also interconnected and can influence each other’s actions. The gut and the brain are good instances of how one can influence the other.

Dysbiosis, or an imbalanced gut microbiome, has been linked to a variety of ailments, including mood disorders such as depression. Similarly, depression can produce inflammation, which disrupts the natural environment in the gut. However, encouraging evidence reveals that probiotics and prebiotics are having positive benefits on depression, anxiety, and stress resilience.

Learn even more on how to boost you memory power and your overall mental health through our professional online course.

Burn Fat Faster!

As obesity keeps affecting millions of people around the world, the rates of mortality and morbidity have skyrocketed.According to the World Health Organization (WHO), the number of obesity-related deaths is far greater than the number of people who die from famine. How scary is that?

Many people associate obesity with the number that the scale shows. However, that is not the full story. What’s causing all the diseases and complications is the high body fat deposition, especially around the abdomen.A little understanding of how to supplement your diet to reap the benefits of a full, healthy life can’t be over emphasised!

Here are the top 3 foods that boost metabolism and fat burning:

Fish oil

Fish oil is an extremely healthy ingredient that’s found in fatty fish. This oil can temper down inflammation, oxidative stress, and other harmful cellular processes.
Omega-3 and omega-6 fatty acids have been shown to drastically increase weight loss.
In a 2010 study, researchers provided 46 participants with daily fish oil for 6 weeks. The results of the study showed that participants lost an average of 0.5 Kg. Researchers also noted that the serum levels of cortisol dropped, which is the stress hormone responsible for activating fat-storing metabolic pathways.

Coffee

The caffeine found in coffee is a potent central nervous system stimulator that boosts alertness and vigilance. This substance can also help people lose more weight by boosting their metabolism.
In one study, individuals who consumed coffee before exercising experienced twice the degree of lipolysis (fat burning) relative to the control groups.

Apple cider vinegar

Apple cider vinegar is an ancient remedy that may provide several health benefits, including reduced inflammation, better glycemic control, and appetite suppression.
The active ingredient – acetic acid – is also implicated in weight loss.
In a 2009 study, 144 overweight participants added two tablespoons of apple cider vinegar to their usual diet for 12 weeks.
By the end of the study, researchers reported that participants lost an average of 1.7 kilograms of fat.

Originally published on https://www.urconqueror.co.uk/blogs1/foods-that-boost-your-metabolism-and-burn-fat

Proven Helpful Tips When You Are Under Extreme Stress

By Tonny Wandella

Stressful events are a common part of life, and the stress reaction is a survival mechanism that prepares us to adapt to dangers. When a stressor is unpleasant and cannot be resisted or avoided, such as layoffs at work or a loved one’s medical crisis, or when the feeling of stress becomes persistent, our biological reactions to stress can affect our physical and mental health.

Fortunately, there are several evidence-based strategies available to assist in combating the detrimental impacts of stress in healthy ways. Here are a few examples.

Get physical

Brisk activity not only improves sleep but also combats stress. Working individuals who participated in moderate physical exercise can have half the reported stress as working adults who did not participate. Physical exercise may help counteract some of the harmful impacts of stress, such as the immune system’s response to stress. Increasing physical exercise does not have to be expensive or difficult: A 30-minute stroll or a dancing session in the living room can help.

Reframe your thoughts

Cognitive behavioural therapy, or CBT, is one of the most well-studied therapies for stress and anxiety. The concept that our thoughts impact our emotions, which in turn drive our behaviours, is at the heart of this treatment method. Reframing your thinking about a stressor can help you regulate your emotions and reduce stress. Some pointers: Stop and redirect your thoughts if you find yourself picturing worst-case situations. Set reasonable goals for yourself. Strive for acceptance of situations over which you have no control.

Spend some time outside in nature.

Several studies undertaken in several nations have demonstrated that green space boosts mood. When compared to movies of metropolitan landscapes, even nature videos might hasten the recovery from stress. Taking a minute to appreciate nature, even if it is in the shape of a crowded metropolitan park, may help you concentrate and relax your thoughts.

So there you have it. Also, If you also require professional advice on how to improve your memory power, worry not. Professionals designed our online course to help you improve and preserve your memory. To begin, click here.

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