From simple anxiety feelings to serious and daunting situations, stress is part of every person’s life. According to statistics, 60% of American adults admit that they deal with stress and anxiety daily. This number is a considerable concern. Even so, what matters more is how you keep such fears under manageable levels to remain productive and enjoy life’s beauty amid the crises.
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In this article, you will learn nine simple ways to help you take control of your life by lowering your stress levels. Let’s see.
Letâs expound and see how each can lower your anxiety.
Are you sure of what causes your stress and anxiety? It may be your body asking for quality rest. Every subjectâs body requires sleep to function optimally. Getting enough sleep positively boosts your energy, refills, and restores your body. It’s essential, and even a slight deprivation of sleep can lead to massive damage to your brain, cognition, and memory. Technically, your body can’t recuperate itself if deprived of enough sleep.
Research has it that if Americans could sleep considerably longer than they do currently, they would be healthier and happier. Lack of enough rest lists among the leading causes of negative moods and a lack of energy to carry out daily functions.
If you don’t get enough night sleep, your body spontaneously increases stress hormones and keeps pushing the hormones. Consecutively, you wake up feeling more depressed and stressed the next day.
Similarly, being unable to sleep typically causes insomnia – a medical disorder that brings about an inability to sleep by keeping your mind at a hyper-arousal state.
Not having enough sleep can significantly affect your mental health, productivity, and performance. If you can’t seem to have enough sleep due to whichever reasons, try following these simple steps to boost your sleep quality.
Itâs the first and very crucial step in your efforts to achieve a better night’s sleep. If you harmonize your body’s regular sleeping patterns, you’ll end up waking up more refreshed and energetic. Making even the slightest alterations in your sleep routines can stress your body while adjusting to the new changes. To achieve better sleep patterns, try the following tricks.
Your sleep-wake patterns work following melatonin hormone release, a naturally occurring hormone regulated by light exposure. Biologically, you feel sleepier in the dark due to the free release of melatonin hormone. To maintain the melatonin hormone within the ideal levels, you need to control your exposure to light both in the day and night.
Some people can’t fall asleep without taking a snack while others feel comfortable without taking anything after dinner. If you fall in the first category, ensure that you have a bite before retiring to bed. Some of the snacks you can try out include:
A quiet resting environment will instinctively divert your brain towards rest and sleep. On the other hand, a slight change in your sleeping environment will alter your sleep quality. These tips will help make your sleeping environment peaceful.
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Itâs normal to be distracted while sleeping. If this happens to you, try not to stay awake and slip back into slumber. If you have trouble going back to sleep after a distraction, try these tricks.
Your senses form your frontline defense against stress. If you can recognize the sensory feelings experienced by your body, then you can notice the wonders that come with senses. However, this requires some experience and preciseness. It requires you to narrow down into what stimulates your feelings and how they communicate to your brain. Identifying your external stimulus works magic into lowering your stress and anxiety levels quickly.
For example, if you’re a music enthusiast. You can try listening to a variety of music tracks of different genres and styles. Listen to as many songs as you can and spot which type soothes your heart and helps you to relax.
Apart from songs, you can explore a wide range of sensory experiences from wherever you are and how you relate to it. Some of the sensory activities you can try include:
You don’t have to think so much here. Simply look around you and see what excites your eyes. Enjoy the sight and divert your attention to it. Doing this will help to ease your brain and shift your focus from your worries. It can be as simple as looking at a photo of someone you adore or favorite moments.
Similarly, you can walk out and relish the beauty of nature. A waft of cool, fresh air will easily lift all your worries and stress. To pump it all up, try surrounding yourself with colors that make you feel comfortable. And lastly, you can top it up by adjusting your lighting to gentle blue hues.
From ancient times, aromatherapy has been known and appreciated for its relaxation properties. It works by stimulating brain areas responsible for emotions and behaviors. Practicing this with essential oils is beneficial for reducing your stress levels since they aid in decreasing negative thoughts and feelings.
Some scents also have a massive impact on the brain. Therefore, you can try burning incense or lighting a fragrant candle and relax while your mind gets cozy with the fragrance. You can also experience aromatherapy by applying or inhaling essential oils. These oils can do wonders in easing your stress, treating insomnia, and lowering depression. Some essential oils that you can try out include:
Safety tip: A significant proportion of essential oils are mild and safe for use by adults. However, it’s necessary to follow the recommended dosage, use under proper guidelines, and look out for underlying respiratory conditions and allergies.
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During critical and stressful moments, itâs crucial to indulge yourself to deal with the hard times. Handling stress can sometimes be doing something as simple as covering yourself with a delicate and warm blanket. Similarly, you can try holding a stress ball or fiddling some toys. The texture and touch work magically in satisfying your mind and diverting your brain from the stressors.
The secret is in experiencing a soothing and warming touch. It doesnât have to work uniformly with everyone. Simply explore and see what works best for you.
Reveling on your favorite meal can assist in lowering your stress levels, mostly if you do it mindfully. Mindless eating habits will end up increasing your stress levels, whereas eating in moderation will cheer up your senses and reduce your anxiety.
Certain foods are great at relieving and lowering your anxiety. The reason can either be the relieving properties in the nutrition or your attachment and pleasure towards having the meal.
According to studies, chewing gum works as a remedy to stress and anxiety. The sugarless chewing gums help in lowering the salivary cortisol levels during stressful moments. Similarly, a piece of gum assists in soothing nerves and deviates your focus from your stress source.
Options on what foods and meals to try are endless. It can range from an enticing piece of chocolate to a steaming cup of coffee. You donât have to think deeply about this. Simply try simple things and see what works best for you. Sometimes a bunch of almonds or a carrot is just enough to do the trick.
Music elicits a significant impact on your mood and brain. Listening to calming music has shown positive effects on lowering stress and anxiety. Many people fancy meditating and relaxing music. However, if the uplifting beats are your thing, then feel free to enjoy it.
From the ancient years, yoga has been known as an effective antidote for stress and anxiety. Even today, celebrities and high-end individuals with nerve-racking routines, those with deskbound lifestyles and daunting workloads, use yoga to eradicate the stress that comes with their daily lives.
Yoga is a mixture of various techniques that all serve a similar purpose to relax your brain and put you in the best state of health. To successfully relieve your worries through yoga, you should set a consistent routine involving regular intervals and then stick to it.
Check out this yoga plan for a kick-start. Itâs more straightforward and easily adaptable.
As mentioned earlier, yoga is a bunch of techniques that can quickly ease your nerves and help you calm down. Some of these activities include:
Let’s now expound on each and see how you can benefit from practicing them.
Yoga workouts include specific postures and stretches. The physical practice of these signs is termed as âhatha yoga.â There is a further difference in hatha yoga. It involves a slow-paced movement and stretches, while at other times, it involves a fast-paced action similar to a routine treatment exercise.
Because your primary goal for doing yoga workouts is to relieve stress and relax your brain, you can go ahead and experiment with both styles. Get what works best for you and stick by it.
Almost all workouts relieve stress by releasing endorphins. These are natural hormones that help the body eliminate stress. While doing exercises, remember to do some stretches because they are equally crucial in relieving anxiety and stress. They work wonders by relaxing your body muscles.
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If you frequently stretch your body, you help yourself by releasing tension in particular areas like the neck, shoulders, and lower back. Alongside easing your nerves and relieving you of stress, exercises and stretches are also very good for your general well-being.
Although breathing is an automatic function of your body, yoga can help you control its efficiency significantly. Practicing yoga increases your awareness of the breathing routine; hence you get to master how to regulate the cycle.
Deep breathing exercises are the most widely used remedy for stress in the modern era. Letâs see how breathing works the magic.
Over the years, Buddhists and eastern healers have held on to the belief that breathing is the central foundation of brain regulation and functioning. Research also proves that breathing exercises help improve the brain’s intellectual functions and allow positive thought generation. Consecutively, this phenomenon eases stress and anxiety.
A study done by Trinity College Institute of Neuroscience and the Global Brain Health Institute at Trinity in 2018 states that practical breathing exercises affect the human brain’s norepinephrine levels.
Norepinephrine is a chemical messenger released when you get emotionally aroused, challenged, or focused. Having a balance of the chemical means you will stay more positive, focused, and not nervous.
During stress conditions, the human mind is always racing, and the thoughts usually come one after another. These will then result in overthinking or dwelling on the incidents that caused your stress, which will do nothing more than heighten your panic levels. The result is you remain with a tired and stressed mind.
Yoga is an effective way to clear your mind and resolve all the unsorted matters. One successful way of clearing your mind is concentrating on your breathing pattern. This method utilizes a combination of yoga and breathing.
In this process, you have to concentrate on every exhale and inhale and stop overthinking about whatever is troubling your brain. Try eliminating the negative thoughts out of your mind whenever you exhale.
This regimen requires a lot of concentration to make your brain divert from stress and attain maximum calmness. If you master it, you’ll enjoy the peace you’ll experience afterward.
Every yoga session has a span of 10-15 minutes of relaxation spent in a specific posture called âsavasana.â It may be hard to attain an enforced peace at first, but you will gradually notice your full body resting and every part at a relaxed stance.
Savasana (the act of slowly relaxing one body part at a time, along with a single muscle, while meditating on one thought at a time) is a fragment of relaxation that drags your body from the uncertainties to a peaceful and refreshed state of mind. It enables you to fight daily life stress and help you to reset back to a calm state.
Relaxation exercises offer a more promising way of achieving most of the meditation, and impressively reduce your anxiety and nervousness.
On many occasions, you may fiddle with various things like a financial burden, deadlines, emotional needs, or even life-threatening events. All these occurrences intensify your stress, and you may feel helpless or lack the willpower to face your stressors.
Almost everyone in America is conversant with the phenomenon of procrastination. It makes you spend all your free time worrying about your vital tasks, which you’re unable to accomplish, and they remain a continuous cause for dispute and fear in your brain.
The long-term procrastinators have this stress pattern circled up for their entire life by postponing the critical things, slugging on responsibilities, and continuing in a state of depression.
Donât allow procrastination to ruin your life by boosting depression and stress. Here are precise steps you can take to stop procrastination. They are straightforward and can easily apply to your stressful life.
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Different environments have various impacts on your brain and productivity. If you’re stressed due to any cause, such as your work task, what feeling will you get by staring at the papers’ stack? I bet it’s NEGATIVE.
In stressful moments, your work area starts looking like a torture cell. It will make you flee from the task; procrastinate about how horrible it is, or just sleep. Try altering the location or shifting to another room as this will make you feel rejuvenated and relaxed.
You can also spend some time on the lawn or terrace. A waft of fresh air will calm your brain and help you focus again, and then you can start working on your task over again, with positivity and a better mindset.
The kind of people you spend time with have a significant influence on your behavior and moods. Conversing with an inspiring or motivating individual can significantly change your perception of how you see things even for just a few minutes.
Surround yourself with people who can lift your mood and help you eliminate your agitation through their intelligent and intellectual management skills.
A productive chat with a hard worker or a go-getter instills positivity in you and can help you manage your unsettled matters to eradicate stress.
Are you in any of these situations, waiting for the correct time to act on everything, or hoping for things to improve on their own or stress washing away suddenly? Then itâs time you change your perspective.
Nothing will materialize unless you put your efforts into creating a peaceful change to your life. Discard all your troubling thoughts and try to disconnect yourself from all the chaos in your brain.
Believing in superstition, overthinking, pondering, over-stressing, or making assumptions are all fertile grounds for developing long-term depression and stress.
Be realistic and straightforward. Instead of overcomplicating your situation, take small steps, and work towards resolving your issues.
One of the reasons many people drown into depression entails running after perfectionism. Go for natural conditions and their real results. When your situation is less complicated, it becomes easier to face, resolve, and get out of your stress and frustration.
Procrastinating over a long time often diverts your brain, seemingly making you busy worrying about other less-important issues instead of growing your goals and aspirations. You, in turn, start feeling frustrated and allow in nervousness and anxiety. Stress then diverts your focus from your pursuits and the actions you need to take to achieve them.
So, how can you remedy the concern? Get some time off your day to cool down in a quiet location, pause, and meditate on your goals. Re-visit the achievements you desired to accomplish and figure out the steps you have taken into achieving them.
Ask yourself how relevant the actions you need to take are, or else think about the flaws and the adjustments you need to make.
You also need to ask yourself if the actions you take are in line with your goals. If they donât, then figure out what you can do to achieve what you want.
Doing proper planning will help you in achieving what you want and avoid getting stressed again.
When going through a worrying phase, many people continuously lament the terrible situation but take no action. Sadly, no changes occur if you donât act. As a result, you donât have a reason to sit idle and keep worrying over the pending tasks. What you need to do is put some quality time into strategizing and planning on how you can solve the situation.
Procrastination is like a chain, and breaking through it isn’t easy. If you want to be free, you must first take charge of your will-power and thoughts.
An emotional support animal is your animal companion during tormenting moments like stress, depression, emotional disorders, or disability. They offer affection, companionship, and support to reduce the psychological impacts of health conditions and problems.
To many people, dogs are the best emotional support animals, but some still prefer other animals like cats or miniature horses. People relate differently to different animals, so whatever your choice is, go for it.
Having a furry friend during your worst moments could be the ultimate therapy you need to calm down. Some of the ways your furry friend can help you feel relaxed and relieved include the following.
Because of their binding capabilities and love, ESAâs boost the release of mood-regulating neurochemicals such as dopamine. This chemical is associated with stimulating the feeling of pleasure and can help you calm down fast.
Looking in the dog’s eyes is associated with boosting these neurotransmitters. The experience leads you to feel less stressed and diverts your attention to caring more about the feeling and attachment.
When feeling stressed, like many others, you may want to be alone or away from other people. However, depriving yourself of love and affection at this time could be dangerous and aggravate your condition much further.
However, having a supportive animal friend will compensate for the loneliness your heart may feel and simplify your recovery process. They also give a sense of security and eliminate stress.
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Many people experience a lot of stress when commuting by airplanes. Some don’t do planes completely due to phobia of height. If you also dread heights, then this could be your chance to enjoy life without fear.
Many states allow people diagnosed with mental problems, including stress, to board airplanes with their emotional support animals.
If you tend to encounter stress attacks, carrying your ESA to the plane will benefit your condition.
Petting and taking care of animals relieve anxiety and will divert your brain away from what’s happening around you. Since the pet will most probably require your attention the entire flight, you won’t have a chance to stress about the height anymore.
ESA helps as a treatment model and relieves several mental health complications supplemented by pharmacological and non-pharmacological treatments.
They work perfectly with cognitive-behavioral treatments to ease symptoms’ impacts and enable you to go about your daily life without concerns surrounding stress and other underlying mental issues.
Matters get complicated and difficult to handle in case of a stress attack caused by emotional dysregulation. At such moments, these animals give generous support and make the situation more manageable.
While stressed, you mostly find yourself fearful, anxious, and unable to settle down. The ESAs can offer you a stable state supportive posture to help you deviate your focus from the stressors.
The whole idea of emotional support animals works wonders with animals in a neutral state. More so, if you opt for ESAs that are neither stressed nor depressed and cuddle around you, notwithstanding your condition.
Do you have a list of ongoing stressors, or have you tried many methods to relieve yourself but to no avail? Are you on the verge of giving it all up? Don’t do that just yet. There are simple lifestyle options you can try out first. Exercise is one of them and has been tested and proven to be a very effective stress reliever. The reason beingâphysical activity aids in relieving pressure in the entire body and brain.
Exercise causes physiological variations that improve general body oxygen and blood supply. It also enhances the release of endorphins_ the “happy-state” neurotransmitters, which actively fix your mood. When released, they bring about a feeling of wellbeing and euphoria.
Besides lowering your stress levels, exercise also aids in keeping you fit and in good health condition.
According to the American Heart Association, a human needs 150 minutes of moderate aerobic workouts every week.
Any type of exercise can help in easing your worries and stress. However, you should consult your physician. A certified doctor can help you watch out for red flags before you start.
If you suffer from cardiac and respiratory issues, youâll need to be more careful because some of the exercises may not be good for your well-being.
Although no single program can be suitable for everyone, don’t go overboard thinking of the right exercises for you. Try these activities and see how much relaxation they bring to you.
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If you want to incorporate more stretching and strengthening activities, you can use external weights and stitching bands.
Exercise can be any bodily activity that helps raise your cardiac output, relieves your stress, and maintains general body fit.
To some, physical activities such as gardening, washing dishes, or cleaning may prove to be satisfactory. If you find these exciting, you can go ahead and enjoy it.
Mindfulness is your essential ability to understand and acknowledge your surroundings and mental state, and reactions to your external environment.
Since it’s an inherent natural phenomenon, it’s always available, especially when undergoing stress and panic, as long as you practice it daily.
Mindfulness offers an excellent opportunity to create some positive space between you and your reactions.
Stress is caused when you fail to understand and react accordingly with issues and the surrounding environment. Practicing mindfulness at this point will save you a lotâhere are the steps to follow to master mindfulness.
You do not require any special equipment or special preparation.Â You only need to set aside a particular place and time. Take some time off your schedules, go to your secret and quiet place. Focus on the process.
Alongside achieving inner peace and calming your brain, youâd also want to emphasize the present. You need to understand what causes you stress without being judgmental or biased.
To achieve this, you have to train your troubled and worried brain to stay neutral and attempt to find a typical perspective of circumstances and moments resulting in panic.
When going through a stressful situation, your brain pulls out negative thoughts and draws conclusions on all things happening around you. You lack positivity in how you think, and the condition worsens as the stress develops further.
To fight this, simply pay attention to your present without judging or drawing negative conclusions and thoughts. Just focus on the positive features of the whole situation.
Brains are typically carried away with thoughts. Practice staying grounded with your focus, besides, keep concentrating on it. The main goal of mindfulness is to help you get back to your thinking point repeatedly.
This is the most crucial part of the process. Learn to keep calm and tolerate your wandering brain. Desist from judging or blaming yourself in any way. Itâs okay if you canât feel optimistic about anything. Accept the thoughts crossing your mind and drive back to your focal point gently.
The practice isn’t easy, and mastering it requires consistent practice and patience. However, the results are worth the struggle and more.
Dealing with stress from time to time isnât a new aspect of today’s life. If your condition is unwavering and a long-term concerning the situation, you may want to forget your worries and feel relaxed. Try video games. Many people think that video gaming is childish and a waste of time. Well, many of these games are created with a lot of emphases and are very good for the health of your brain.
Some of the exciting video games that you can enjoy anytime anywhere include:
This game is excellent for killing stress. Its idea is drawn from the original bubble wrap, in which people enjoy popping out bubbles. Itâs so sweet that you can now get it in your device and play it virtually anywhere.
If you press the bubbles on your screen, they burst and carry your worries away with the popping movements. When they pop, they also assist you in doing away with destructive thoughts.
Find the free app and download it for free. It’s easy to play, and so you can kick into the game even in the queue, at the bus stop, or while on a journey.
The app is optimized with various colors, and calming sounds perfect for kicking the stress out of your system.
Are you an artist, or you just find it fun experiencing colors? This app allows you to dig into digital skills and forget about your worries. To draw the patterns, you will use either your finger or a stylus if you have one.
It makes you concentrate on your creativity while effectively diverting your brain from your stressors the entire day. Whatâs even better? You get an opportunity to share your patterns with friends from anywhere.
It has an exciting, colorful build, interactive features, and grants you the ability to share your finished patterns with anyone through email; these features make it an awesome option. Download the app today and build your painting skills while you keep your nerves calm.
This is another excellent opportunity to keep stress at bay. This app is designed with the help of neuroscientists. It has shown positive impacts on users battling mental disorders and anxiety.
According to many research pieces, the researchers say that playing it a few times weekly 5-10 minutes is beneficial.
If you have much time at your disposal, continue playing it because the longer you play, the better your results. Similarly, it trains your brain on creating a focus on positive thinking.
If you donât deal with stress sooner, it may manifest itself through several symptoms that affect your mind and bodyâs chemically driven functions. However, chronic stress and anxiety may take longer to diminish.
If you tried all the other remedies and nothing seems to change, then it may be time you thought of seeking medication, counseling, or both to help you calm down.
Before using any medication, ensure that:
The most prominent drug categories commonly prescribed to curb stress and anxieties include:
These drugs act by constraining the central nervous system (brain) and inducing favorable impacts such as reduced anxiety, relaxation, and sleepiness. Even so, if taken in high dosage, they can lead to adverse effects including:
They can also be fatal if a subject overdose.
The most widely used are benzodiazepines (alprazolam, Diazepam) and barbiturates. Both types perform on various GABA neurotransmitter sites situated in the brain and produce relaxing effects.
As their name suggests, so is their function. They are used in extreme depressive disorders and relative conditions. They are often given for stress management due to the strong correlation of depression with anxiety and the fact that their medication can be used interchangeably.
The strongest antidepressants used today are known as Selective Serotonin Reuptake Inhibitors (SSRIs)
Serotonin hormone regulates mood and behavior changes in the brain and taking it generates adverse emotional effects such as anxiety, stress, and depression.
SSRI ensures that serotonin remains for more extended periods and goes on regulating mood and emotional balance. They’re not addictive, but known side effects include:
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Nutritional supplements are commonly used to treat stress and anxiety as a form of herbal antidote. Some of the widely used herbal medications include:
Although most of these substances occur naturally and are harvested, you should still be very cautious. Some specific combinations and doses may affect other body health conditions.
As a result, you should only take medication (whether herbal or clinical) strictly under the recommendations of a certified health practitioner.
Whatever the cause of your stress, the pressure will consume your life if you leave it unattended. You can use many ways to relieve yourself from stress, and counseling is one of them.
Stress counseling refers to the involvement of a professional or certified psychotherapist in consultations and treatment for your stress management plan. Counselling offers various strategies, and you may need to go for several treatment sessions, depending on your mental conditions.
Counseling is a tried and tested an effective method of managing stress. It works perfectly in conjunction with other management methods.
Cognitive behavior therapy is one of the most successful strategies and most commonly used.
Some of the benefits of counseling include:
The list goes on and on. Counseling opens doors to a lot of possibilities.
Stress is part and parcel of human life. But still, your health is way more important than the issues that keep worrying you. The best weapon to arm yourself with is how to combat it because you will have to deal with problems in one way or the other. This article has expounded in several ways you can manage stress and remain productive even in the worst storm.
Select what works best for you and follow the routine. Book an appointment today to restore your mental well-being.
We all deserve to live stress-free and satisfying lives. However, most times, this isnât usually the case as life throws us lemons here and there. Whenever a stressful situation arises, an emotional support animal can help you get through the rough times. Studies show that emotional support animals have helped many people find a natural and loving solution through anxiety, PTSD, and other psychological conditions. Sometimes, however, you may find yourself in the middle of a conflict involving your emotional support animal. This article details the three common conflicts over emotional support animals and how you can navigate through the situation.
Under federal law, emotional support animals have the right to housing. In a situation where you need to move to a new apartment, you need to inform the landlord about your emotional support animal. Even though the law is on your side, most times, this explanation doesn’t go well.
Although federal laws require that landlords waive any pet policy if submitted with a valid ESA letter, your landlord can lawfully deny your request for an ESA. Your landlord is within their rights to reject your ESA request if your animal poses a direct safety or health threat to them or any other tenants in the building.
Most times, however, many landlords will try to bully you into paying monthly pet fees or increase the rent because of your ESA. The landlord may also try to acquire your medical history records to validate their rental increase demands. You must understand that this request is a violation of your rights and the Fair Housing Standards Act.
On the flip side, your landlord may simply be unaware of any ESA laws. It is, therefore, up to you to try and educate them on the relevant laws that apply to your emotional support animal and the housing act. You can also ask them to get in touch with the U.S Commission on Civil Rights.
If you are the landlord in this situation, you need to ensure that you have a formal conversation with the U.S Commission on Civil Rights. A simple telephone call with the organization will be inadmissible in court if you get sued by any tenant regarding ESAs.
As the tenant, you can provide the landlord with an ESA letter from your doctor. An ESA letter proves that you truly need the animal with you at all times. The letter also mandates that your landlord acknowledge the presence of the animal on the premise and not have to charge you extra for it.
Sometimes conflict may arise from other tenants complaining about your ESAâs presence in the building. The tenants may cite a health or safety risk with the most common factors being noise or animal allergies. As mentioned above, your ESA is guaranteed housing rights under the housing act.
This, therefore, means that a tenant isnât legally allowed to force you out of your residence if your animal doesnât pose any risk. If the conflict however escalates and heads to court, you may need to provide an ESA letter ascertaining that you need the animal to cope with your psychological problem.
You can also coordinate with your landlord to provide details of your arrival to the building. If you moved into the building before the complainant, then the law may be on your side. The documents may prove that you got approval from your landlord to move in with your ESA before the other tenant.
While the plaintiff may not necessarily have to move out, they may be asked to use different stairways to avoid coming into contact with your animal. The landlord may also be asked to install air purifiers in the building to help those with allergies cope with the animalâs presence.
The Air Carrier Access Act allows people with ESAs to bring them in flights without any additional charges.Â Some airlines may try to disregard this law and ask you to place your ESA under the cargo hold or completely prevent you from flying with the animal.
If you find yourself in such a situation, you should produce your ESA letter from a reputable mental health expert detailing why you need the animal with you. Without proper documentation, any airline can legally refuse your ESA entry into the cabin.
As to whether ESAs are allowed in public spaces such as hotels and restaurants, it all depends on the institutionâs policies. While some of these areas may allow ESAâs in their premises, most of them have a no-pet-allowed policy.
Due to the temporary situation that is hotels and AirBnBs, most of these institutions wonât allow you to bring your ESA with you. You can, however, get in touch with these establishments ahead and let them know that your animal is well behaved. You should also produce the relevant documents if youâd like to increase your chances of bringing the animal with you.
If youâd like more information about ESA letters and guidelines, you can book an appointment with Mango Clinic and we will put you through with one of our doctors. We will assess your mental health situation and explain to you why you need an ESA.
Pets are kept in many households. We regard these furry friends as companions, but did you know that a cat or dog can help you deal with stress, anxiety, and depression?Â Over the years, pets have become attuned to human behavior and emotions.
They understand your feelings, body language, the tone of your voice, and even your gestures. By merely looking at you, a pet can interpret your emotional state. So, letâs take a closer look at how an emotional support animal can help you cope with anxiety and depression.
Traditionally, people who suffer from depression and anxiety receive antidepressant medication. However, antidepressant medication increases serotonin levels. Research has established that spending time with pets stimulates the production of dopamine and neurotransmitters linked to love and bonding. This can be a double win for you since youâll feel less depressed, and your capacity to show love and affection will increase.
When you spend time with emotional support animals, youâll notice that they live in the moment without worrying about the past or the future. This is something that we humans should learn. Typically, our anxiety and depression arise from worrying too much about the uncertainties of life. Spending time with a pet will make you appreciate the joys of the present. Youâll even become more mindful of yourself and others.
Itâs common to see people flying with their pets. Contrary to what you might think, most of them donât do this to show off, but to reduce anxiety. For such people, having emotional support animals in-flight is vital since they make them less fearful about flying. Next time you see someone flying with a dog, you should keep in mind that itâs not always for ostentatious purposes.
Many people who suffer from anxiety and depression donât have a daily routine. They end up getting stressed, anxious, and depressed because their lives lack order. This can be a thing of the past if you get yourself an emotional support animal. Most pets, more so dogs, need a regular exercise and feeding schedule.
Maintaining a consistent routine goes a long way in keeping the animals calm and balanced, and it also works for you. When you rear a pet, youâll also find yourself following a constant routine. No matter how anxious, stressed, or depressed you are, youâll always find yourself in better moods when caring for your pet.
Anyone who has ever stroked an animal knows how stress-relieving it is. Scientists recommend touch and movement as two healthy ways ofÂ managing stress effectively. Stroking an animal leaves you feeling less stressed and calmer, besides lowering your blood pressure. Moreover, the companionship of an emotional support animal offers comfort besides boosting your self-confidence.
People who suffer from anxiety and depression need to be shown, love. No one is better at this than emotional support animals. These furry companions can provide the unconditional love that you might be struggling to get from others. If youâre feeling alone, for instance, a pet will always be there to cheer you up and help you reconnect with the world. Creating a bond with an emotional support animal can help you have meaningful human relationships.
When it comes to treating most mental illnesses, no intervention works alone. A polygonal approach helps to achieve long-term benefits. Emotional support animals can get integrated into most treatment strategies for anxiety and depression to provide patients the much-needed relief. The animals are not therapy in themselves, but you can use them to manage some symptoms of anxiety and depression.
For instance, you can utilize an emotional support animal in mindful techniques to reconnect yourself with those around you.Â Trauma Resiliency TherapyÂ entails the use of emotional support animals as a resource to treat emotional highs and lows among individuals with anxiety and depression. This attests to the healing power of pets.
Those who keep pets regard them as social companions. With time, youâre bound to develop a psychological bond with your animal. As you grow psychologically close to a pet, it will provide the wellbeing benefits that youâd get from socializing with other people. The psychological bond and daily interactions with your emotional support animal help to relieve your anxiety and depression even without talking to anyone.
Nearly 20% of American adults suffer from anxiety, whileÂ 7% battle depression.Â However, many donât know that they can manage their anxiety and depression by using emotional support animals. These snugly companions can help restore your health and wellbeing. ContactÂ Mango ClinicÂ today for help with acquiring an emotional support animal.
By now, you have discovered that depression may not be a state you can snap out of at will. This benign state of mental health guts down and takes all zest out of life. Unfortunately, in some cases, it may not be obvious to others that a person is depressed and in need of attention. Today we offer our support through these seven tested and workable ways to get your life back.
Depression affects everybody, from young children to the aged. Fortunately, these remedies come tailor-made to bring wellness regardless of the age group.
In many circles, people are oblivious to the fact that depression is a medical problem that requires intervention from a doctor or pharmacotherapy. Antidepressants are used to alleviate this emotional disorder. Depression is relatively widespread in society with one out of ten people in America using antidepressants on prescription.
An insight into the nature of these drugs highlights the most effective of them as well, as the accompanying side effects. Note that it may take several weeks before you notice any positive effects of these medications.
These treat acute depressive disorders by increasing the production of serotonin and norepinephrine. They conversely reduce acetylcholine production and therefore balancing neurotransmitters to stabilize mood disorders. The drugs manage patients with an imbalance of neurotransmitters.
While under TCA therapy, many patients notice these side effects in varying degrees:
Common examples of these drugs are Amitriptyline, Doxepin, and Amoxapine. These drugs cause some level of dependency, even with just a few doses. This means that abrupt discontinuation of their use will cause withdrawal symptoms. For that reason, you should not use these drugs without a prescription and constant monitoring by a doctor.
Brains cells send out signals, which need a neurotransmitter like serotonin to deliver them to the target cells. The brain cells secrete the neurotransmitter and then absorb it and release it again to send out the next signal. This absorption and release of the neurotransmitter is a process called reuptake.
Depression inhibits the functioning of the parts of the brain that transmit signals using serotonin. These antidepressants block the reuptake process and facilitate the accumulation of serotonin to achieve optimum neurotransmission.
SSRIs are the safest among antidepressants because they have mild and fewer side effects. Some examples of these include Prozac, Zoloft, Celexa, and Paroxetine.
Of the side effects of SSRI use, the most worrying is the possible development of suicidal thoughts in some people. In rare circumstances too, they can lead to serotonin syndrome. Other common side effects include:
Few people use this class of antidepressants today because of their side effects. Notable of this is the dietary restriction where the drugs cause a severe reaction when taken amid the consumption of tyramine containing foods. If you are required to take these medicines, you must avoid foods and condiments like soy sauce, nuts, aged cheese and meat, and alcohol.
Another precaution is the occurrence of serotonin syndrome, a potentially fatal condition caused by combining MAOIs with other serotonin-boosting foods or drugs. They also contribute to the risk of developing hypertension. Other side effects include:
Emsam, Phenelzine, Isocarboxazid, and Tranylcypromine comprise some drugs in this group. They work by inhibiting the effects of monoamine oxidase, which disintegrates serotonin. Without disintegration of serotonin, the neurotransmitter increases and eventually decreases depression.
Serotonin Syndrome manifests symptoms like:
These require emergency medical attention. Apart from the mentioned side effects of those antidepressants, you should notify your doctor of any other discomfort experienced while under their therapy.
Dark moods love solitude. In such situations, keeping to yourself and enjoying your own company will not further your cause in your road to recovery. Hooking up with other people goes beyond dusting your social media profile and adding to your list of casual online acquaintances.
Suffice to say you can make some real and enduring friendships on Facebook, Instagram, and WhatsApp. However, mental health concerns call for supportive interpersonal relationships with people you meet with often.
Surrounding yourself with a warm and understanding circle of friends and family encourages conversations about issues that cause anxiety. With their reassurances and help find yourself suitable anxiety treatment and get new strength to face challenges that overwhelm your spirit.
Itâs understandable that you prefer to be by yourself or youâre feeling a bit rusty for the social scene. Have faith as we promise that these following tips will get you back on the show to rekindle old friendships and build new ones.
Have you been turning down those persistent invites to the weekly family lunch or dinner? Sharing meals with your family enhances the emotional adjustment that we need to cope with life. Experts emphasize that people committed to having about five dinners with their families produce better results at work and school.
Family dinners often provide a warm environment where family members unwind as they discuss their achievements and struggles of the day. What better way to find inner peace other than a hearty home-cooked meal relished with banter with people who allow you to be yourself? Such a stable family atmosphere provides an anchor for a person experiencing depressive feelings. Itâs a healthy way to deal with stress and depression.
Although making new friends is encouraged, old and trusted friends will serve better. They understand and tolerate your quirks and encourage you to keep your chin up. Besides, you have a lot in common. Make time in your schedule to join them for some chitchat or for a fun activity that you all enjoy.
Even if you may not feel confident to discuss your cloudy feelings with them, you will find those simple things like returning their calls, or going out to dinner, a picnic, or for an excursion in such a company lights you up considerably.
Although the benefits of a workout done individually is an answer to good health, going for a jog or to the gym with a workout partner motivates you to maintain your exercise schedule. Workout companions become accountability partners encouraging each other to stick it out to the end.
Besides, studies show that the positive emotional effect of exercise done in groups or with a partner can prevail up to 24 hours after the session. You can also explore learning a sport or joining a team. The physical exertion relieves stress and pent-up tension.
Contending with depression is a state that one out three people in America finds themselves in through the course of life. This means that you are not alone in this situation. Confide in a trusted and sincere companion about your plight.
Sometimes it could happen that a personâs behavior could be the source of your distress. It would appear that talking it out with the person is a step towards healing. Unresolved issues can cause feelings of extreme desperation, even suicidal at times. Sharing our concerns with loved ones brings us emotional support and hope for a solution to our distress.
Many people in our society need our support and attention. We find channels of offering assistance by engaging in acts of charity through organizations in our neighborhoods. By engaging with the less privileged, we are able to divert our attention from introspection to noticing the unfortunate circumstances of others.
Also, the intrinsic reward of helping those in need bolsters self-confidence and makes us feel needed and appreciated.
Hobbies provide an opportunity to engage in favorite pastimes that gratify us. Some like music and crafts help in channeling of attention and emotions towards the activity instead of the personal emotional state.
The therapeutic nature of music depends on its genre. Soothing melodies lower cortisol, the stress-causing hormone, while loud and fast music pumps it up increasing stress and depression. This is an opportune time to sign up for that music class.
The thought of your favorite comfort food is appealing. Often comfort food gets the unfair label of unhealthy food. Of course, we know the physical effects of poor dietary habits. These cause health complications like obesity, hypertension, and diabetes. These complications further increase stress and depression and can leave a big dent on self-esteem.
However, nutrition plays a role in mental health.Â Any factors that affect blood sugar or the cardiovascular system also affect the brain. This is because the brain also conducts metabolic processes for which it requires energy and nutrients.
Sometimes all it takes is a good meal to lift your mood. Nevertheless, there is more to food as an antidepressant. The food contains crucial depression-fighting components to become a source of healing.
Fats and oils do not make it to the healthy foods list due to the implications of bad cholesterol. This nutritional component builds up serotonin levels to balance your mood. Your body, however, needs portions of oils like the Omega-3, which you can find in select foods.
Tuna, salmon, and sardines top the list as the best sources of Omega-3 fatty acids and proteins. By the way that fishing trip will not only bring back your smile but will also bump up your omega-3 options. Apparently, wild-caught fish offer higher omega-3 content than canned fish off the shelf.
Hazelnuts, cashew nuts, and walnuts are a crunchy source of omega-3 fatty acids from the plant world. Study shows that people who consume nuts record scores of lower than 26% in depression prevalence tests.
These increase blood supply to the brain and keep you alert by improving your cognitive functions. You will get your share of flavonoids in dark chocolate and this explains the relaxing feeling from eating chocolate. Dark chocolate reduces depressive feelings by about 70% by boosting serotonin levels.
This is another serotonin booster. You will find ample amounts of tryptophan in:
Munching away at a banana or two daily lowers stress levels and depression and thatâs why itâs called the happy fruit.
If the thought of chicken breasts lights up your day then you are on your way to recovery. Regardless of the recipe you choose, your serving of chicken is white meat and a source of the recommended lean proteins you need to fuel your brain functions.
Zinc deficiency causes many anomalies in body functions. Of these complications is the inadequate production of neurotransmitters. Eggs are a rich source of zinc and proteins, probably the reason why they pick you up when you take them for breakfast.
Even as you consume these mood boosters, remember that a balanced meal in adequate portions goes a long way in maintaining your overall wellness. In addition to that, ensure you take plenty of water to flush out toxins. Body cells need hydration to perform their functions and for replication.
From that, you may find it advisable to explore the possibility of consulting a nutritionist for dietary advice that can help in overcoming depression.
In our quest for good mental health, we cannot understate the role our lifestyle choices play in sustained wellness. Every step in our daily lives goes to painting the large picture of our mental health. If you repeatedly feel bogged down and deflated, it might help to look around you and see that some of these activities we take for granted can be the game changers you yearn for.
Many cultures have used meditation for centuries as a way of achieving mental balance. The calming effect of sitting in a quiet place or having a yoga session is a therapy proved to relieve stress and reduce the ravages of depression.
Neurologists found that meditation restructures and strengthens pathways used as neuronal circuits by the brain. It exercises the less used channels and in the end, it builds your overall mental abilities.
Some experts recommend meditation as an alternative in manipulating behavioral patterns. The brain exercise counters its deterioration, which would otherwise lead to mental issues like dementia, agitation, depression, and amnesia.
When you hear that books transport us to another world, that journey wouldnât come at a better time than when youâre trying to keep dark thoughts away. As you become absorbed in the content, it becomes a needed distraction from self-defeating thoughts.
Some books also contain information that boosts self-affirming thoughts to encourage you to take a proactive role in coping with your situation.
Research is ongoing on the role of books in restructuring the brain and enhancing the production of mood-boosting hormones. Whichever way, a relevant book can help you find inner peace and change your perspective for brighter days ahead.
Sometimes life can make us feel worthless when we commit our focus on competing with others. Chasing amorphous lifestyle standards set by social media posts can make us feel as though we do not measure up.
Avoiding such hype and not chasing fads and trends is one way of avoiding unnecessary mental torture. Consider switching off your social media handles and taking a fresh outlook on your life, including appreciating your achievements and dignity.
Also, such interactive platforms can expose you to trolling and distressing information. Ambition in life is good but in excess, it is a source of mental anguish and depression. Separate yourself from associations, whether online or offline that put excessive pressure on you to change your identity. Maintaining relationships that perpetually take the wind out of your sails will obstruct your road to recovery.
Inadequate sleep makes us grouchy. Any change in your sleep patterns should act as an alert that things are getting out of balance in your life. Adequate sleep rejuvenates the brain and assists it to regenerate. Sleep disorders play a part in the manifestation of anxiety and depressive tendencies.
Sleep disorders can exhibit insomnia exhibit as insomnia where you unwittingly become a night owl. Count on a sleepless night to keep you fatigued and irritable from the moment you step out of bed. On the other hand, a sleep disorder can manifest in excessive drowsiness or irregular sleep with periods of unexplained night awakening.
You can improve your schedule and surroundings to boost your sleep quality and reduce the latent period in these ways:
As you can see, it does not take much to get yourself well-rested. However, if you still have difficulty sleeping, and it is affecting your life, you can talk to a sleep therapist or a doctor to explore other viable alternatives.
After a good nightâs sleep, what better way to get your brain back on active mode than a brisk shower. Not only is it refreshing, but it also encourages increased feelings of self-worth and self-care.
An appealing physical appearance improves mood greatly. You can consider hitting a spa, the barbershop, or a salon for some tender and loving care. You can also look in your closet for some attractive pieces to spruce your appearance, and throw some wow into your day.
As you embark on your way to recovery, keep it at heart that this is a very personal journey. Move at your pace and exploit therapies that you feel work the best for you. You can keep a journal to chronicle your progress and to vocalize feelings and thoughts for relief.
It is alright to take naps or have some quiet time by yourself if you feel the need. If you are you have been on medication, take your drugs faithfully, and keep up with counseling sessions to hasten your recovery.
However, avoid mopping around all day. Findings show that even small tasks like cleaning up your house, sitting out in the sun or under the stars, opening the windows to let in natural light, and any preferences you have in making your surroundings cozy boost wellness considerably.
Activities with goals in focus form a good therapeutic session. They heal the brain and encourage their stimulation. Cooking strengthens your brain to cope with stress. You must wonder how. For one, the aromas from food relax your brain. Also, the physical exertion of cooking activities, though mild, stimulates the mind.
The experience brings even greater rewards if you have company chipping in to help in preparing the meal and then cleaning up after. This is a chance for heartwarming and relaxing conversation as you spend quality time with loved ones.
We find most music uplifting and entertaining. Researchers take this a notch higher by recommending music therapy or a sound bath for depressive therapy. Soothing music separate from banging cacophony eases stress in the brain which releases alpha brainwaves.
If you can find music with about 60 beats per minute, experts say it would be best for promoting the alpha brainwavesâ production. Turn to your favorite tunes to lull or stimulate your brain depending on the cause of your low spirits.
The feel of the wind in the hair, the tickle of grass under your bare feet, and the sun in your face- these are the small joys of life. You probably havenât noticed them in a while. Going for a walk and taking in the exuberating yet calming displays of nature is another way of protecting mental health.
Such exposure prevents or slows down the progression of mental illnesses like Alzheimerâs disease, dementia, and depression. These outdoor activities encourage the body to release endorphins which in turn reduce stress levels.
A sedentary lifestyle attracts numerous health complications. Regular nature walks form part of the exercise that you need for better physical health and to clear the mind. Alongside nature walks, if your circumstances allow, you can engage in gardening or nature conservation activities to help you release pent up stress.
Of the many approaches advanced in the search for effective management of depression, psychotherapy is one of the most documented and approved options. Talking to someone lessens mental burdens, and it helps when the listener is a trained therapist.
It has evolved over the years and its presentation varies depending on the patientâs condition and responsiveness. Therapy can take about four months depending on the acuity of the problem.
This therapy explores different relationships to correct any dysfunctions in them that could be the cause of mental stress for a member. Most types of counseling dwell on the interpersonalÂ role of the client in a relationship and addresses matters concerning:
Therapy sessions can take any or a combination of the following forms:
In this scenario, the therapist convenes a group of individuals who present closely related emotional problems. The members take turns in discussing their situations and phobias. The therapist then addresses the concerns and guides with measures that will assist the members in overcoming what overwhelms them.
Group therapy encourages the cultivation of social interaction within the members of the support group. Out of such associations, members feel accountable to take charge of their recovery processes. Members also feel normal and encouraged when they freely share their problems with others in the group who are conversant with the challenges of coping with depression.
Though not so popular today, individual therapy gives the patient a chance at exploring issues they feel are private and need confidentiality. Such sessions also help in resolving personal conflicts and facing deep fears that may be the cause of depression.
Here, as the name suggests, the willing family members participate in the counseling session to help uncover the issues causing mental distress. Together they explore ways of supporting the depressed member to overcome.
Psychiatrists, counseling psychologists, and clinical social workers conduct therapy sessions after acquiring relevant training and certification.
Treatment for depression has made great strides over the years and new and innovative procedures now exist. Studies show that these new ideas of approaching mental illness are effective, just like some of the traditional methods.
Ancient medical practitioners of the Orient gifted the world acupuncture as a method of relieving many types of mental and physical discomforts. Not only has acupuncture been effective, but it has stood the test of time and is favored today as a therapeutic procedure.
An acupuncture session involves inserting hair-thin needles into specific points on the body and this facilitates relief. Through this thought process, the body is encouraged to heal itself by producing antioxidants, anti-inflammatory, and pain-relieving chemicals.
In the case of depression, acupuncture brings about the production of neurotransmitters like dopamine and serotonin. In the end, it balances the mood and regulates behavior to ease depression.
Taking care of an animal as a pet brings emotional comfort and experts cannot understate the positive impact of a petâs unconditional affection on mental imbalances. Dogs, dolphins, and horses come highly recommended for the program.
The idea of emotional support animals is based on training an animal and registering it to provide specific support to people who have challenges in coping with daily responsibilities.
The challenges could arise from a physical or mental debilitation, or when a patient needs palliative care due to a chronic or terminal illness.
Authorities allow holders to travel with the animals. The certified professional in charge of your animal gives you an ESA letter of recommendation to allow you to take the animal with you even to animal restricted areas and without requiring a pet deposit fee.
Well, as the animal becomes a faithful and fun companion, the patient focuses on taking care of it which reduces introspection and depression. The animals, especially the canines receive training to assist the patient in running some errands. What better way to bring your smile back than playing fetch with your furry friend!
Research and testing of new methodologies in the alleviation of mentally distressing conditions continue. These efforts have brought forth breakthroughs in the use of virtual reality technology as a remedy.
This is where a patient wears motion sensors that simulate 3D experiences which alter the perception of an authentic environment. They exploit three processes involving distraction, exposure, and training of the mind.
The 3D experience can be used to conjure pleasing and calming virtual settings as a distraction from negative thoughts. The training aspect of this therapy lets the practitioner use it to train the patientâs mind to unlearn negative responses to worrying situations. This premise holds that depressive behavior can be unlearned by exposing the brain to repeated acceptable stimulation.
Everybody wishes to lead a happy life full of vigor and productivity. The challenges of daily life can bog you down and cloud your emotions. Nevertheless, you can fight back these feelings by choosing to focus on positive aspects and believing that things will work out anyhow.
To do this successfully, you can engage in activities you enjoy to distract you from the overwhelming sadness.
Make a conscious choice to appreciate the many positive things going for you instead of focusing on the dark aspects of your life, even imagined ones.
What makes chamomile tea special? Unlike other types of tea, chamomile contains chrysin and flavonoids. These elements induce relaxation and sleep. Its other benefits include its functions as an:
If you keep the company of gloomy people, their mood will rub on to you. Joy can be infectious and the kind of company you expose yourself to can gradually affect your mental health. Hanging around happy people encourages you to adopt healthy and positive behavior and attitudes that help you to sustain your recovery.
In the case of group and family therapy, such companions will lift your spirits and offer a shoulder to lean on when you feel out of sorts.
Taking some time from your schedule to go out for some groceries is another way of distracting yourself. The attractive array of fresh farm produce at the grocery whets your appetite and you can start visualizing your exploits when you get back to your kitchen. You see this takes away your mind from your depressive thoughts.
The shopping mall indulges your eyes with its variety of products of different sizes, colors, and shapes, aisles upon aisles of numerous options. What about going to your favorite boutique and trying on some clothes, and a stopover at the free makeover for your face. The possibilities seem endless and your joy abounds.
Avoid engaging in habits that provide momentary pleasure but backtrack your recovery. Taking alcohol or narcotics and engaging in binge eating later eat into your self-esteem and overall health. Such behaviors deepen your depression and expose you to addictions and other mental health problems.
In the end, you are in control of your destiny even if it does not feel like it. By committing yourself to a recovery schedule, you focus your will and effort into leading a happy and fruitful life. Remember too, that the quality of our lives affects those around us.
Fortunately, the road to recovery is sure and you will come out healthier and more positive of the circumstances in your life to enjoy your life fully.