Mental & Emotional Health – Page 3

When should I see a psychologist?

August 10th, 2019 by Content Editor

When you think of a psychologist, you may imagine someone who works with mental health. That’s true, yet they are so much more.

A psychologist is someone who studies the mind and behaviour. They use the knowledge they’ve learnt to solve problems, mainly surrounding mental health. Practising psychologists can help with a range of everyday problems that you may face.

Here are some things you may not have thought a psychologist could help you with.

Unhealthy addictions and habits

Smoking one too many cigarettes before your exams? Taking too many trips to the bar lately? Some sessions with a psychologist could help. Unhealthy habits like smoking, drug use and drinking are often used to escape from your problems. Psychologists can help you overcome your self-destructive habits and addictions and work through your underlying issues. These may include stress, insomnia, eating disorders and addictions.

Loss

Everyone experiences loss and we all have a different capacity to deal with it. Depending on the kind of loss, it can be more or less difficult to manage. If it’s too difficult to deal with, some people turn to avoidance to help them cope. In the long run, this is unhealthy and leads to lingering problems. A psychologist can help you find healthy ways to cope with your grief.

Stress and anxiety

From exam pressures to work issues, we are all stressed out now and then. For some people though, it can become unbearable and cause anxiety. Over time, too much stress and anxiety can trigger problems like isolation and even depression. Before it gets too much, see a psychologist who can teach you techniques to manage your stress in a healthy way.

Relationship issues

Ah, family and friends. Two groups of people who can make you really happy, but who can also become the root of your issues. A psychologist can help you and your loved ones iron out your issues so that your relationships run smoothly. Adding an independent third party can make it easier to air any issues you might not have been comfortable sharing. You can choose to be counselled individually or as a group.

Phobias

Most people have phobias. For example, being afraid of heights or spiders. Sometimes though, a phobia can become a fear that starts to interfere with your daily life. For example, sitophobia, the fear of eating, could lead to serious health problems. There are no phobias that are too “silly”. A psychologist can help you to overcome your fears.

Performance enhancement

Struggling to get your driver’s license? Are you an athlete anxious about your next event? A therapy session with an experience psychologist could help. In order to perform, you need to be physically and mentally ready and a psychologist can help you prepare your mind for the challenge.

Psychology services and where to find them

Once you’ve identified which kind of service you’ll need, it’s time to find the right psychologist. Often, there’s an on-campus counsellor. Check your university’s website or ask at student services where to find one. If your condition is more serious, the on-campus counsellor or psychologist can refer you to another professional.

Free local help:

The South African Depression and Anxiety Group (SADAG). They offer free telephonic counselling sessions between 8am and 8pm. They also have a 24-hour helpline for urgent cases.
Contact: 011 234 4837
Lifeline Western Cape and Johannesburg. Lifeline is a non-profit organisation that offers free counselling and a 24-hour telephonic counselling option for all ages and any issues.

References

How the famous face their fears

August 8th, 2019 by Content Editor

Everyone can get scared; and we know that fear is an unavoidable human experience. Hearing footsteps inside your house when you’re the only one home, for example, is a valid reason to be terrified.

While many of your friends and family have certain phobias you may know about, your favourite stars have fears too!

Let’s see what your favourite celebs are afraid of:

Oprah Winfrey

Oprah Winfrey, media executive, actress, talk show host, television producer and philanthropist has a crippling angst about people chewing gum. Her fear comes from her childhood where she would watch her grandmother stick old chewing gum in rows inside the kitchen cabinet at home. Chiclephobia, the fear of chewing gum, is a rare specific phobia that manifests in different ways. It’s also known to be a diagnosable anxiety disorder.

The resolution: Winfrey has never sought therapy for this aversion. However, she’s so turned off by gum, it’s rumoured that gum is banned from her production studio. Studio audiences at her TV show were instructed to leave their gum in their purses. If you have a similar phobia, speak to your doctor about whether you could also have chiclephobia, or whether it could be a something different, like a fear of swallowing or choking.

Richard Branson

Richard Branson founder of the Virgin Group is a business magnate, investor, author and philanthropist. He has had a lifelong dread of public speaking. Also known as glossophobia, public speaking is a very common phobia and one that is believed to affect up to 75% of the population.

The resolution: Branson forces himself to imagine he’s in his living room and taking to his friends. He spends weeks writing and rehearsing off-the-cuff speeches (like saying something without having prepared or thought about the words first). He also relies heavily on videos and questions and answers to shift attention elsewhere. Branson’s methods have been so successful that he now delivers speeches on “The Art of Public Speaking”.

Rita Ora

The British singer-songwriter and actress suffers from thanatophobia. Death anxiety is a very specific type of anxiety. The fear of death is the primary fear on which most other fears are based. Children are more likely to feel it as they don’t necessarily know what causes it, only that people simply don’t exist anymore. The idea of not existing anymore is so perplexing it can cause a lot of anxiety. Ora used to have panic attacks when she was little, and would tell her mother she doesn’t want to die.

The resolution: A person may feel extreme anxiety and fear when they consider that death is inevitable. They may also experience fear of separation, dealing with a loss and worry about leaving loved ones behind. To help combat this, Rita Ora has been to therapy and still tries to go every week.

References:

Am I depressed, or just lazy?

June 16th, 2019 by Content Editor

Occasionally, we all go through waves of feeling lazy. When you get home from school, you might neglect a few tasks like your assignments or household chores.

Crawling into bed makes more sense at this point, right? Yes, we all need the rest. But what does it mean when one or two lazy days turn into a few lazy weeks? Is it laziness or could it be depression?

Laziness and depression do have some similarities, but a few key differences too. Many who suffer from depression will initially feel like they’re just lazy for not wanting to get out of bed.

The main difference between laziness and depression is that while you can choose to be lazy, you can’t choose to be depressed. Depression is an illness which comes on gradually over time. It can start slowly and before you know it, it’s taken over your mindset and life.

Being lazy shouldn’t be confused with a serious mental illness. Usually, if you’re just feeling lazy, it’s a passing mood that lasts a day or two. Soon enough, you get up, and gather the energy to go to classes and catch up on your tasks.

People with depression don’t have that ability. They’ve lost all concept of meaning in their life, of time, and responsibilities. It just doesn’t matter. Nothing matters.

What is depression?

On a global scale, around 450 million people currently suffer from mental health conditions, making them one of the leading causes of poor health and disability. According to the World Health Organization, 300 million people around the world have depression.

Depression causes distress for the person suffering from it, but also for their loved ones and friends.

Symptoms of mild depression may include:

Sadness or feeling “empty”.
Loss of interest in hobbies.
Irritability or frustration.
Hopelessness.
Changes in sleep pattern.
Changes in appetite (depression and weight gain, weight loss).
Anxiety.
Tiredness, loss of energy.
Low self-esteem, guilt.

Symptoms of severe depression may include:

Inability to make decisions.
Obsessive suicidal or thoughts of death.
Persistent, unexplained physical pain like headaches, digestive problems, or joint and muscle pain.
Inability to feel pleasure or contentment.
Difficulty in thinking and memory.
When you first ask yourself “Am I depressed?” it’s natural to feel uncertain, confused, and overwhelmed. Figuring out if you’re experiencing depression, and what to do about it, is the first step. Remember that you’re far from alone; there is help available.
A doctor is the best person to talk to if you think you may need to see someone about your mental health. They’re likely to refer you to a specialist like a psychologist who will be able to help you manage problems like stress, anxiety, and phobias.

References:

Do you harm or cut yourself? There’s help

May 13th, 2019 by Content Editor

It may be hard to understand if you don’t cut yourself, but self-harm and cutting is often used as a way of coping with problems. It’s an escapism; a way to release emotional pain when you don’t have an outlet to express yourself. Some may describe it as a way to turn invisible thoughts or feelings into something visible.

A temporary relief 

Although cutting yourself may provide temporary relief, it’s not the best way to deal with your problems. The relief doesn’t last. The troubles that led you to cutting yourself will remain because they have only been masked.

Ways of self-harm include:

Cutting yourself.
Inserting objects into your body.
Poisoning yourself.
Overeating or undereating.
Biting yourself.
Picking or scratching at your skin.
Burning your skin.
Hitting yourself or walls.
Overdosing.
Exercising excessively.
Pulling your hair.

Could you be seeking attention? 

One of the most common stereotypes is that self-harm is about “attention seeking”. This is not the case. Many who suffer from self-harm practices don’t talk to anyone about what they’re going through. They often try to hide this behaviour, since they feel shame about it.

Get help 

Talking to someone is often the first step to breaking the self-harm cycle. It isn’t an easy thing to do and you might find it difficult to explain why you cut yourself. You need to know that this is normal; asking for any sort of help can be difficult, but it is a critical, and important first step towards recovery.

Research suggests that developing important relationships is a key factor in recovering from self-harm. You may not be comfortable with disclosing that you cut yourself, but if you really want to heal, you need to form a close connection with someone you feel safe with. This person will have to try and give you a non-judgmental and safe space so you can express your feelings.

Prevent the next episode  

Understanding the triggers of self-harm can help you avoid those situations or manage them when they surface.

Use a journal to make a note of the situation that leads to cutting to help you identify your triggers. A trigger is a situation, event, or way of thinking that brings on the urge to cut. Every person who cuts has a different set of triggers.

Cutting triggers may include:

Work or study stress.
Arguments with family members or friends.
Feeling rejected by a partner.

Suicide prevention

Self-harm can become addictive. It may start off as an impulse or something you do to feel more in control, but soon it feels like the cutting or self-harming is controlling you. It often turns into a compulsive behaviour that seems impossible to stop.

If you know someone at immediate risk of self-harm, suicide, or hurting another person, call The South African Depression And Anxiety Group line on 0800 21 22 23.

References:

Preparing for the death of a loved one

May 3rd, 2019 by The Hello Doctor Team

They say two things are inevitable; death and taxes. But while you could (but shouldn’t) cheat the taxman, no-one can cheat death.

Often, however, families are unprepared for the death of a loved one… papers aren’t in order, words are left unsaid, no pictures or albums to remember them by. And once their loved one passes, they’re not sure of how to deal with the grief, loss and possible regrets.

A rollercoaster of emotions

Medicine has made leaps in treating what were once fatal illnesses, and while many are grateful for extra time, this also becomes emotionally taxing. Previously, being diagnosed with a terminal illness and knowing that there wasn’t much time left gave families a sense of finality. This meant saying what they’d always wanted to say, and for some, travelling the long distances to say their goodbyes.

Today, treatments that prolong life exist for many illnesses. Cancer, for example, has multiple treatment options, and patients and families experience a rollercoaster ride of emotions as they prepare themselves for death or a few more years of life. In these cases, counsellors are available to support the family and patient as they absorb the news of impending death.

Some people may find that absorbing themselves in researching the different treatments helps to cushion the blow of a loved one’s departure. Others put together pictures and videos to record their loved one’s life.. It’s also a time to accept the inevitable; that death cannot be avoided.

The patient themselves has feelings and thoughts to process, as they face their own death. They have no sense of what lies beyond. In this case, they may find comfort in their religion or turn to other avenues to ease their fear of dying and mourning the end of their life. They may also want to end feuds, to avoid feelings of regret. Be there to support them on this journey and if possible, involve them in the funeral arrangements. This will give you all a sense of control over something.

Getting paperwork in order

Paperwork is an inevitable part of modern life; it’s always best to have your will, life insurance and funeral policies up to date and let a trusted family member or friend know where these documents are stored. Nominate someone to deal with your bank and other accounts and assign someone power of attorney to manage any other legal affairs that will need to be dealt with.

Sometimes, attending to these matters helps people cope with the impending loss of a loved one, distracting them from the pain of grief.

Look at healthcare options

Often, the quality of life of a dying person is difficult to manage, but loving homecare, or a hospice, can make the final days easier. Look up local hospices in your area, for when you and your family member know that the final days are near. It’s difficult watching a loved one’s health and mental abilities deteriorate, but hospices are designed to care for the terminally ill. You can also look at getting a nurse in to care for your loved one at home if they share they want to be cared for in their own home.

These arrangements will go a long way towards helping you come to terms with your loved ones impending death and can help you to be sure that their last moments are peaceful.

References:

Mental illness: Join the fight to break the stigma!

May 3rd, 2019 by The Hello Doctor Team

A mental illness is tough to handle, and even more so with daily commitments like work, university and home life. And then, there are the stigmas surrounding the issue.

Social stigma is where people have prejudiced attitudes and ideas about mental illness.

For example, some may think of people who have a mental illness as “mad”, “dangerous” or “psycho”. Other common stigmas include that all people with schizophrenia are violent and that depression is just something people can snap out of.

Both of which are not true.

Self-perceived stigma, on the other hand, is internal, where the person who suffers from a mental illness holds stigmas like these against themselves.

The effects

A stigma has serious emotional and physical effects on people with mental illness. It can lead to isolation, discrimination, shame and sadness. It may also lead to harassment, bullying and even violence. Worse, stigmas may inflict shame to such an extent that those who have mental illnesses may be hesitant to open up about their experiences or get professional help.

Break the stigma

According to the South African Depression and Anxiety Group, 2017 stats show that mental illness is extremely common, affecting around one in four university students. Furthermore, over 20% of 18-year-olds have had one or more suicide attempts.

Here are steps you can take to tackle the mental illness stigmas.

Get clued up

Generally, ignorance is the root of many prejudices, including those surrounding mental illness. The weapon against this and most things – is information. Attend lectures on mental health or listen to free talks by experts online. Read mental health pamphlets, keep up with the latest health news or book a free session with your on-campus therapist to ask questions.

Check yourself

Once you understand a bit more about mental health, assess your own judgements and attitudes towards those with mental illnesses. Make an effort to unlearn common myths that you may believe and check yourself when you indulge in harmful stereotypes. For example, if a new student in your class has a disorder, don’t give in to gossip about the person. Do your own research about the illness or better yet, get to know your classmate.

Talk about mental health

While social stigmas create negative ideas about mental illness, positive and engaging conversations can help counteract these problems. Bring up mental illness and share the reality with your peers. If you hear others being prejudiced, speak up and challenge the stereotypes. This will show those who are mentally ill that they have your support. It also teaches others to question their own prejudgment.

Share how you feel

Most people with mental illness aren’t comfortable sharing their symptoms or experiences. Help normalise mental health by speaking about your own experiences. It feels good to know that others have similar issues as it makes you feel relatable and understood. Disclose only as much as you feel comfortable with and don’t share only negative experiences. Always try to provide solutions or ways you’ve been able to successfully tackle different issues.

Encourage mental health care

If someone suspects they’re mentally ill, don’t tell them it’s probably not serious or just a phase. By making their symptoms out to be temporary or like it’s no big deal, you could be causing extra harm down the line. If they actually are ill and don’t get help, your advice could make their symptoms worse. Show your support. But, remember: you don’t have the tools that a mental health professional has to help them to recover.

References:

Stop the downward spiral back into depression

May 2nd, 2019 by The Hello Doctor Team

After going through the difficult process of recovering from depression, it can be worrying to suspect your symptoms are creeping in again.

Feeling down and out (sometimes) is a normal part of life. But if you have ongoing feelings like this, for longer than two weeks, to the extent that it affects your work or social life, you may be at risk for a relapse.

Common red flags of a depression relapse:

A loss of interest in activities you usually enjoy, like hobbies or hanging out with friends.
Feeling low, sad, empty and hopeless most of the time.
Avoiding social gatherings and purposefully losing touch with friends.
Feeling exhausted all the time, even after doing simple things.
Sleeping much more or less than you usually do.
Feeling worthless or guilty about past or current events.
Experiencing a loss of or increase in appetite.
Becoming easily annoyed or irritated.

Possible reasons include family conflict, relationship changes (e.g. a break-up) and grief. Other triggers could be that you didn’t fully recover from your last episode of depression or you stopped your treatment too early. Like many mental health conditions, depression has a high rate of relapse. This means, if you feel yourself taking on a downward spiral back into depression, you need to take steps to step on the brakes.

Stop the downward spiral

Recognise a relapse

Once you understand the symptoms of a relapse, it’s time to deal with them. Be aware of your negative thought patterns as these are what can cause you to spiral. Write down your thoughts and feelings throughout the day. This will allow you to observe your thoughts and feelings, rather than you actively engaging in negative thoughts. With time, you can step back and see your thoughts for exactly what they are.

Check yourself

If you find yourself concentrating on bad outcomes of a situation or feeling that something is catastrophic, take a deep breath and ask yourself if your thought process is logical. Ask yourself specific questions like: “Is this really the end of the world or is this only unpleasant for now?” or “What are possible positive outcomes of this situation?” By challenging your negative thoughts and allowing yourself to look beyond the bad, you’ll be able to see more of the positives.

Have faith in yourself

Remind yourself that you beat depression once and you can stop it again. Reflect on what you’ve accomplished post-depression and use that to fuel your strength. Whether you’ve achieved better grades or just managed to socialise more, you’ll find comfort in remembering that you’ve made it through difficult times.

If things get worse

If you try all these techniques and still feel yourself heading to a relapse:

Tell your loved ones how you’re feeling and mention the warning signs to look out for.
Talk to your doctor and prepare for a relapse. This is important so you can work out a strategy if you are relapsing. Your doctor may refer you to a mental health specialist.

References:

Is your anxiety linked to your gut health?

April 8th, 2019 by The Hello Doctor Team

Most of us don’t pay much attention to the microorganisms that live in and on our bodies. Yet, these miniscule bugs play an interesting role in keeping us healthy. If you live with anxiety or any other mental health conditions, controlling the balance of microorganisms in your digestive system could potentially help improve your symptoms.

Here’s what the latest research on the so-called “gut microbiota-brain axis” shows.

What is the gut microbiota-brain axis?

Scientists have long known that the trillions of bacteria, viruses, fungi and other single-celled animals that live in our intestines are intricately involved in our digestive processes. Most of us also instinctively know that there’s a strong connection between our digestive systems and emotions (ever had a runny tummy just before a big exam?).

But it’s only fairly recently that several scientific studies have shown that our gut microorganisms also influence our thoughts, emotions and behaviours.

Exciting research from the past decade has shown that the gut microbiome affects the enteric nervous system (the network of neurons and supporting cells found in the gastrointestinal tract), the immune system, and the central nervous system.

Researchers now know that communication channels exist between these systems, allowing for messages to travel from the gut to the brain, and vice versa – either directly or via nerve cells. This is known as the “gut microbiota-brain axis”.

What research shows

In 2011, a study by the Karolinska Institute in Sweden indicated that the absence of normal gut bacteria influenced the development of certain behaviours in mice. Study animals that weren’t exposed to microorganisms at all were less anxious than those who grew up in a normal, bug-filled environment.

Many other animal and human studies have delivered fascinating results. Recently, researchers have found that adults with depression show differences in specific groups of gut bacteria and, interestingly, that the gut microbiome may play a role in Alzheimer’s disease.

Thanks to decades of research, scientists also know that people with gastrointestinal problems (e.g. inflammatory bowel disease) can develop mental health conditions like depression and anxiety. In turn, stress and anxiety can make gastrointestinal problems (like irritable bowel syndrome) worse.

Good to know

While scientists are still trying to establish the degree to which the microorganisms in our intestines contribute to health and disease, and how to build therapies around this, it can’t hurt to pay close attention to your digestive and mental health.

Remember: if something goes wrong in the one system, it could very well affect the others.

Give your gut health a hand

Eat a wide variety of vegetables, fruits, legumes, nuts and grains.
Add natural sources of probiotics (good bacteria) to your diet. These include yoghurt, kefir, kimchi and kombucha.
Exercise several times a week.
Don’t smoke, as it increases your risk for diseases of the digestive system and makes anxiety worse.
Maintain a healthy weight.

References:

How your body creates its own drugs

March 19th, 2019 by The Hello Doctor Team

Ever notice how good you feel after eating a piece of chocolate? How about that “high” after a great workout? It turns out, your body can create hormones that work just like drugs – only better. There are four key hormones responsible for this natural high:

dopamine
serotonin
oxytocin
endorphins.

These are all neurotransmitters, which means they work directly on and within the brain to generate those good vibes.

How hormones pump up the happiness

Endorphins are made by the pituitary gland (a tiny organ found at the base of the brain) and the central nervous system. They’re released in response to stress, discomfort or pain and their main function is to reduce these negative feelings and boost positive ones. For example, during pregnancy, they minimise discomfort and increase feelings of relief and wellbeing. They are also released during pleasant activities like eating, sex and exercise.

Once those endorphins are out, they interact with opiate receptors in the brain. These receptors send signals to your brain to block pain and help calm you down. Endorphins bring on a similar effect to morphine, an opiate drug pain reliever.

But unlike morphine, endorphins don’t lead to addiction or dependence. This makes endorphins a better, safer and more natural option for pain relief.

Up your happiness the natural way

It’s important to regulate neurochemical levels. Very low levels affect the way your brain functions, your mood, behaviour, learning, movement and even sleep. Here are ways to naturally increase and regulate yours:

1. Toss out sugar

Reaching for sweet treats offers instant comfort, but you pay the price. Sugar gives you a temporary high, but it wreaks havoc on your natural dopamine release mechanism. When you regularly have sugar, over time, the natural action that releases dopamine is inhibited. Instead, dopamine levels are lowered in response to repeated high levels of sugar in the body. Eventually, your brain becomes tolerant to sugar and you need more and more to reach the same “high” that dopamine would have given you. Soon, dopamine levels become so low that sugar becomes an addiction as it becomes associated with pleasure.

2. Stick to a healthy schedule

Nothing drains dopamine levels like an erratic schedule. It’s important to find a healthy routine and stick to it. A schedule means less stress because you’ll always feel prepared. Include enough time for work, rest, regular exercise and healthy meals. Get at least seven to nine hours of sleep every evening to help your brain recuperate and maintain a good store of neurotransmitters.

3. Bulk up on protein

Protein is a powerful nutrient that’s made up of amino acids. An amino acid, called tyrosine, plays a critical role in the production of dopamine. Natural enzymes found in your body can make dopamine from tyrosine. Another amino acid, called phenylalanine, can be used to produce tyrosine and as a result, dopamine. Unfortunately, your body can’t make its own tyrosine and phenylalanine, so you’ll have to get it from foods or a supplement. Regulate and maximise your levels with protein-rich foods like eggs, dairy, soy, lean meats, seeds and nuts. Snack on bananas too as they’re packed with high levels of tyrosine.

References

Binge eating: indulgence or addiction

November 30th, 2018 by The Hello Doctor Team

For most of us, food plays a central role in our lives. It’s not just to satisfy hunger, but also to celebrate a new birth, mourn death, commemorate marriage and bring people together. Yet, for an increasing number of South Africans, it’s an “addiction”, causing several eating disorders and resulting in more harm than good.

One of these disorders is called binge eating disorder (BED), and can lead to being overweight, and a whole host of illnesses.

What is Binge Eating Disorder?

Pigging out on pizza on movie night, stuffing ourselves at Christmas, or comforting ourselves with ice cream after a break-up isn’t unusual.

Bingeing every now and then is far from healthy but is not classified as a disorder. To be diagnosed with binge eating disorder, you must regularly overeat, over a short time, without purging (i.e. vomitting or exercising away the calories afterwards). With temptation never far away, combined with the increasing rates of obesity, it’s easy to see how this disorder can easily be overlooked or believed to be simply overeating.

It’s so easy to misunderstand or hide this disorder, that it is often overlooked, which is why BED is the most common eating disorder. In South Africa, research by Dr Zandile Mchiza, obesity and nutrition research specialist at the University of the Western Cape’s School of Public Health, shows that the disease is on the rise and in some part, driven by Western ideals of beauty.

What does BED look like?

Besides regularly overeating, those suffering from BED must display at least three of the following to be diagnosed with the disorder:

Two or more binge episodes per week over a period of six months.
Eating faster than normal.
Preferring to eat alone or lying about eating.
Hiding evidence of a binge.
Eating to the point of discomfort.
Feeling guilty, depressed or disgusted after eating.

For binge eaters, overeating, like any other drug and for those without the disorder, makes the sufferer feel good, but only for a short time. They need to do it again and again. Food acts like a “drug” to release feel-good chemicals in the brain. Eating releases dopamine, the body’s pleasure hormone, but eating also releases opioids, like those found in heroin and cocaine. Becoming addicted is deceptively easy; how long can most of us go without salty fried food or biscuits and cakes?

But for those with BED, binge eating goes much further. It helps to ease intense emotional suffering, offering a quick relief from anxiety and depression. The disgust and guilt felt after bingeing perpetuates the intense need to keep eating to feel better.

Objective and subjective binge eating

The main difference between the two types of binge eating is based on the quantities of food, and how the person feels after eating.

In objective binge eating, the person eats over the recommended daily calorie allowance (anywhere from 5 000 to 15 000 calories in a single binge.)

In subjective binge eating, the person may not have large amounts of food, but can still have intense feelings of guilt or disgust and loss of control over their eating habits. The amount of food eaten is less important than how the sufferer feels after eating.

Getting back to healthy

Those suffering from BED are susceptible to obesity, which itself is a risk factor for diabetes and heart disease. The risk of mood disorders, such as anxiety and depression is also increased. Treatment for the disorder involves the sufferer and their family working with psychiatrists, psychologists and nutrition counsellors. Families and friends can help by educating themselves about the disorder and understanding and acknowledging the underlying causes. Families should also encourage treatment and instead of talking about food, focus on other activities or conversations. Most of all: be supportive!

References:

How to cope with loneliness

October 22nd, 2018 by The Hello Doctor Team

The holiday season is a time for family, friends and festivities. But when social media explodes with images of happy families or when your friends leave you behind to visit their loved ones, this time of the year can make some of us feel deeply lonely. It may feel like you can’t shake off the sadness, but there are strategies to keep you from the deep despair of loneliness. You just need to be intentional, and proactive:

Address your feelings

Pinpoint the thoughts surrounding your loneliness and come up with rational and helpful responses to your feelings. This will help you accept and work through your loneliness.

For example, write down the thoughts you have when you’re lonely which may include:

“I’m a loser because I’m alone.”
“I’m alone so I have to feel unhappy.”
“I can’t handle being on my own.”

After you’ve identified your thoughts, try to get rid of the negative thinking with rational responses.

Your responses could include positive thoughts like:

“Being alone doesn’t mean I have to be lonely. I have total freedom to do what I want.”
“I’m not a loser because I’m alone. Everyone is alone at some point.”
“I can handle being on my own. The feeling of loneliness will subside.”

Phone a friend

Being away from your loved ones can make you feel lonely but it’s also possible to feel lonely when you’re surrounded by people. Tackle this by reaching out to people. Making connections and strengthening bonds can help with loneliness. If you’re away from home, call your friends and family or video chat to stay connected to those you love. If you go out alone to coffee shops or events, spark up a random conversation with a stranger. It may surprise you how easy it is! You could also consider getting a pet which can help you feel needed and loved.

Be kind to yourself

Taking special care of yourself can help lower feelings of loneliness and help you enjoy your solitude. Treat yourself to spa treatments, home facial masks, or a soak in the bath. Curl up with a good book, have a movie marathon with your favourite films or learn a new language or skill. Alone time is free time; what is the one thing you’ve always wanted to do? The place you wanted to take a drive to? Do it!

Indulge yourself. Taking time to do activities that will make you feel happy or fulfilled will enhance your self-esteem and shift your focus away from feeling alone. Tell yourself that at some point in your life you may be married, have kids and have no time for yourself. So, this is what this time is for now – YOU.

Give to others

Donating your time to charities you believe in can help you feel less lonely and more needed. It allows you to connect with others less fortunate than you. This can help remind you of everything you have to be grateful for like your loved ones, your job or your home. It also helps connect you with like-minded people. You could try helping at soup kitchens, orphanages and even at helplines like Childline.

Make a plan!

Wallowing in your feelings will only make you feel worse, so it’s important to be proactive instead. Address your loneliest periods by making plans to fill them. For example, if you find evenings lonelier than the daytime, fill your evenings with activities. Go to concerts, visit museums or join evening cooking classes or lectures. You could also use online platforms like Meetup.com that helps you connect with people of similar interests.

References:

Holiday blues getting you down?

October 22nd, 2018 by The Hello Doctor Team

Holidays are meant to be a time filled with fun, but for many young students, it can take its toll in unexpected ways.

Here are some mindful ways to practise self-care when you’re not coping.

Acknowledge your feelings

“Holiday blues” are different to clinical depression because they don’t linger and generally clear up once you’re back into the swing of things. Even so, short-term sadness needs to be dealt with. And contrary to popular belief, being on holiday doesn’t mean it’s easier to be happy. Fatigue, sadness, loneliness and frustration are all common signs that you’re suffering from holiday blues. Suppressing these emotions takes a further toll on you. Acknowledge that you feel the way you feel and find an emotional outlet that will help combat any sadness. Talk to someone who offers you invaluable emotional support, be that a therapist or friend.

Create a routine

Set small, achievable goals for yourself. Take ownership of your schedule and create a routine that works for you and one that you can stick to.

Make a list and organise and prioritise activities.

When creating a list:

Be realistic about what you can and can’t do but leave a little room for bursts of spontaneity.
Focus on ticking off tasks on your list that are laborious.
Include scheduled visits and outings with friends and family.

It’s a clinical approach, but one that will help to focus your direction in a constructive and productive manner. A structured plan also means you’re less likely to overcommit and overextend yourself.

Drink less

Holidays usually mean excess fun and parties, but the amount of alcohol you consume when you’re experiencing a mood dip won’t help. Alcohol is a known depressant and can exacerbate other unhealthy behavioural patterns that contribute to holiday depression.

Sleep it off

It’s tempting to party all night long when you’re on holiday, but not getting enough rest only adds to feelings of sadness. Lack of sleep leaves you feeling apathetic and lethargic during the day. Frequent bouts of lethargy due to little or no rest can contribute to depressive episodes.

Give back

One of the best ways to beat the blues is to get out and help someone else. Find a cause you’re passionate about and do some volunteering. It not only provides you with an opportunity to broaden your social network and skills, but the reward in helping others in need is an instant mood booster.

Budget better

The holiday season is financially tough, particularly for students. You don’t have to spend all your money on other people or buying gifts. Have fun but be strict if you’ve set yourself a budget. Most importantly, set boundaries by saying no to spending money on something you didn’t plan for and don’t really need.

Find time for yourself

Spending time relaxing and doing things you love is one of the best ways to get out of a depressive funk. You don’t have to fill your calendar with an influx of events. Social obligations don’t outweigh the need for some quality downtime. Spend time reading a book, doing a bit of gardening or enjoy another hobby you love. Indulging in activities you enjoy will bolster both your energy and your mood.