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Are you not able to control eating in this Lockdown? Often there is confusion among people between overeating, binge eating, and food addiction. So what is the Difference between Overeating, Binge eating, and Food addiction?

Overeating

Overeating can be a normal tendency for many individuals, to have excess food at a function or wedding even when already full or eating beyond satiety at a special holiday meal or to celebrate. It may occur periodically in a person and cannot be called a disorder. During the lockdown, we might tend to overeat since most of us are working from home an have easy access to food and we have the time available to show our creativity in the kitchen.

But, there is this fine line drawn between overeating and Binge Eating?  It is important to make a distinction between overeating and binge eating. Binge Eating Disorder is, in fact and diagnosable eating disorder, not just an occasional happening or symptom.

Binge Eating

Binge Eating is a Disorder that can be defined as recurring episodes of eating more food in a short period. People have feelings of lack of control often leading to both emotional and physical distress.

Men and women who struggle with binge eating typically experience feelings of disgust, guilt, or embarrassment and binge eat in isolation to conceal the behavior.

Food addiction

Food addiction is a disorder – a biochemical dependency on food. This problem is described as a person relating to the specific food(s) Food addicts experience a physical craving, mental obsession, irritation, headaches if they do not have the specific food at that point. There is a direct connection between emotional problems and food addiction.

In the case of food addiction, the body has become dependent on certain foods or eating behaviors. The most common addictive foods are sugar, flour, fat, salt, or a combination of these. The most common addictive eating behaviors are bingeing, purging, grazing, and volume eating.

Food addiction is a chronic disease characterized by seeking the foods or food behaviors we are addicted to, eating/doing them compulsively, and having difficulties controlling these urges despite harmful consequences.

When we initially consumed these foods as children, we probably still had the choice of when and how much to eat them. But repeated use can lead to brain changes that challenge an addicted person’s self-control and interfere with their ability to resist consuming these foods or partaking in their eating behaviors.

The proper cure is required for Binge eating and Food addiction disorders, as if untreated it can lead to serious ramifications on the mind and overall health. Consult a Counsellor in your vicinity soon if you want to get de addicted.

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Depression is a feeling of hopelessness and chronic sadness which is persistent for more than 3 months. The symptoms of chronic depression are losing interest in normal activities, feeling low all the time, lack of sleep or sleeping too much. These feelings may last for years intruding on your work, relationships, and daily activities. People with chronic depression don’t know what Happiness is or the circumstances and the inner feelings they have, have made them forget what Happiness is…

Is there a cure for chronic Depression?

Yes, with proper treatment chronic depression can be treated. The severity of the depression decides whether one needs to take the medicines or not. But along with medicines, talk therapy is a must. Without talk therapy, perhaps there won’t be any change in the emotional and behavioral symptoms. Medicines will help in balancing the chemical issues in the brain.

What can you do to get out of Depression?

Balanced diet: Healthy diet with vegetables, the proper amount of protein, milk products, dry fruits need to be consumed. When you eat right and less of junk your mood levels get automatically right. In case you are binging or overeating, reduce the amount of food you eat.

Exercise: Any form of exercise helps to release good hormones, makes you feel good.  You may not have that motivation which is needed. Even if you have, you may not still feel like doing so. Make a conscious effort to exercise at a certain hour and at a stipulated time.

Sleep: If you are having an erratic sleep schedule, try to keep your sleep schedules normal. Sleep only during night hours and ensure you sleep at a certain time daily.

Routine: As stated earlier, set up a routine for yourself. Get yourself engaged in activities you love. Even when you don’t feel like waking up from your bed, stick to the timetable you have set.

Set up your goals: When you set goals to give it a deadline and work to achieve your deadline. This will ensure you are out of the gloomy thoughts. When you have an aim to achieve and a will to get over depression one would try to overcome the weird feeling.

Get enough sunlight: Go and grab a daily source of vitamin K at around 9.30 am. Try to keep your rooms well lit. Do not sit in darkness.

Smile: Be around people who make you smile and have the potential to deal with your chronic sadness and help you to come out of it. Laughter and smile come from within. There should not be an effort while doing so.

Work on the core issues: If you have been through a traumatic past that is still bothering you and that issue is the reason for depression, address the issue by taking the help of your friends, family, and counselor.

Work on negative thoughts: If you have gone through a bad phase/event and you are having negative thoughts or repetitive images of the same event, you need to take the help of a counselor to challenge the negative thoughts.

Never hesitate to take the help of a psychologist to overcome depression. Let your psychologist analyze the severity of depression. You can get over chronic depression with or without medication however talk therapy is necessary.

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All images by Pixabay.

“If you want your children to turn out well, spend twice as much time with them,

And half as much money!”

As the saying goes by, we need to spend more time with our children by playing, reading together, doing an activity, learning new stuff than spending money on them by giving them all the luxuries of life. A family that stay-cates together, bonds well together.

Planning a trip during the summer or winter vacation could be beneficial to everyone in the family in so many ways…

Emotional strong bonding:

When a family or friends travel together for a holiday, they spend quality time together and enjoy each other’s company. It’s a wonderful opportunity to spend time from the daily chores, forget about responsibilities for a while, be stress-free and enjoy to the fullest. This helps to create a strong bond between family and friends.

Good academic performance:

Families who share great bonding, indirectly are taking care of their children’s academic performance. Children are open to their parents, can be frank about their academics, worry less or are less scared of them.

Less behavioral issues:

When there is a good rapport between parents and children, naturally children behave good, are less cranky, have required confidence, self-respect and esteem.

Good for overall health:

When the home temperament is good, it shows on the physical and mental health. If the bonding is not so good, children may remain unhappy, may have anger issues, dissatisfied with themselves and this would negatively impact their physical and mental health.

New learnings:

Bonding with parents and friends can be of great learning. It helps children to learn new things and get educated about new games, fishing, boating-kayaking, pottery, many indoor and outdoor games. With friends, it can be educational by learning about what team management is, learn positive qualities of friends, engage in a new activity like paragliding or scuba diving.

Communication:

Communication is the heart of any relationship. Effective communication is an important part of a strong and healthy family. When we communicate effectively, it helps to bond effectively. Children become good communicators, better listeners and most importantly a good human when the home environment is better. Hence good communication via family bonding is necessary.

Sharing:

Sharing helps to create quality moments. In India, we have so many traditions and occasions where we tend to share food, emotions, culture, traditions with each other. At holiday’s friends can share past experiences of childhood or current joys and sorrows. Children can learn the quality of sharing their food, laughter, joys and sorrows.

Memories:

We often go back to the past to relive old beautiful memories and say “Oh, what were those days?!” Family bonding, travels, get together helps to create wonderful memories for a lifetime.

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All images are courtesy Pixabay

Happiness is a choice and it’s a journey. Some people remain happy in hard times and there are these people who cannot be happy even when there is nothing to cry for.

So we have tried listing 10 roadblocks of happiness.

Having Unrealistic sense of Self

Do you feel you are not good at anything? Do you feel you “should” have done this or do you feel that others “should” have done that? Keeping unrealistic expectations from self and others will ruin your happiness.

Entitlement

A sense of entitlement — a feeling that you have a right to something — is the root cause of most people’s unhappiness. Parents are unhappy when they don’t get the respect from their kids that they think they’re entitled to. Employees feel unhappy when they don’t get the raise they feel entitled to.

Anger

Being happy, when angry is highly impossible. We get angry when things don’t turn up the way we want or we are hurt. If these things are happening in your daily life then you need to work on them & self to eliminate anger.

Resentment

When we keep our negative thoughts/anger to ourself we get a feeling of resentment. Resentful people look at life through darkened glasses, expecting the worst and being on the ready to defend themselves from harm.

Greed

Greed is all about competition & undeserving, but happiness comes more from cooperation & what you deserve — an effort to act in harmony with the world around you. Happiness is being happy with what you have. It’s also about thriving to achieve it with own efforts.

Aggression

Aggression means “moving against the world.” Two types of aggressive behavior occur between human beings — achievement-driven aggression and combative aggression. Achievement-driven aggression can lead to happiness, but combative aggression does not.

Depression

Feelings of lethargy, low appetite, negative self-image, unable to do regular chores, lack of pleasure, guilt can never make us happy. One needs to work on these persistent symptoms to be happy.

Loneliness

You can be lonely in the midst of a large gathering of people, and not feel lonely when you’re by yourself. Happiness is more about belonging than about having money, power, and success.

Vindictiveness

Hurting a person because they were hurt is vindictiveness. Vindictive people think that by hurting the person who caused them pain — whether physical or emotional — they’ll somehow feel better. But the painful memory stays with you always making you unhappy.

Addiction

Any addiction be it drug, alcohol, food is going to give temporary happiness. Address all your emotional traumas and baggage to overcome addiction and lead a happy life.

If you are suffering through these issues and are unhappy, consult a Psychologist soon.

All images are courtesy Pixabay

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Stress negatively affects students’ performance, ability to focus and confidence. As per research, children aging 3 years of age are also getting stressed. With the competition around, parental pressure and constant comparison with other children makes students more stressed. It becomes difficult to concentrate on studies and fear takes overconfidence.

So how to get over stress?

Take a break

Take out some time to relax. Go through a book, listen to music for a while, watch some de-stressing videos. Do what you like and what will help you in de-stressing.

Breathing Exercises

 Stress gives anxiety about exams, whether the portion will be completed or not, whether you will remember the answers or not. Do some breathing exercises to calm the restless mind. Take deep and long breaths and exhale deeply too.

Stick to your time table

If you haven’t made a time table, then make one and stick to your time table. This will help you to study religiously during study hours and indulge in other activities like playing, having fun, watching TV, etc.

Exercise

Do some basic stretching or whatever suits you. This helps in relaxing your muscles and most importantly diversifies your attention and soothes your mind.

Limit Caffeine and junk food

Caffeine helps to stay awake but also increases levels of cortisol which is a stress hormone increasing stress. Junk food makes you sluggish and feels gloomy. Stay hydrated with healthy drinks like Lemon sharbat or buttermilk or lassi.

Find out the triggers

You may suffer from headaches, backaches, stomach aches which are physical indications of stress. However, try to find out what is your emotional state before any particular event or exam. Any peculiar subject which you are scared of or do not like it. Once you understand you can take steps to decrease or destress.

Make a study plan

If you don’t have a liking towards Maths or Economics, then you need to be consistent in studying the subject. Ensure you practice the same for an hour daily. Plan on when you need to finish the portion and stick to that goal.

Time management

As stated before, stick to your schedule, if you have allotted half an hour for a break then do not extend it. Also if you have allotted three hours to study then stick to those three hours so that you won’t get stressed.

Learn to be assertive

If you are occupied with work given by your family and is affecting your study time or friends request you to stay back for some time to enjoy, be assertive as it would hamper your quality study time leading to stress.

Approach a Psychologist

Stress is harmful if not addressed correctly. One might feel stress is normal especially for college students but that doesn’t mean you need to manage it on our own. If you have the physical manifestations and if it’s affecting your studies, consult a counselor or psychologist.

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All images by, Pixabay

We love winters for the cold weather. It’s the best season to travel, have scrumptious food, your appetite is also on the rise. For some, winters are the best but for a few people winters are not great because they make them feel low, lethargic and gloomy.

People, who are already facing depression, tend to go in the same zone and become further depressed.

Here are some tips to take care of your mental health not only just in winter but throughout the year.

Acceptance: Accepting the situation you are in and believing that this will pass very soon will help to get over your “Winter blues”.

Have a routine and stick to it: Make your time table and follow the same even when feeling low.

Exercise: Get into a minimum of 30 mins of exercise, be it yoga, gym, aerobics, walking whatever suits you, preferably early morning.

Sleep schedule: Sleep and wake up at the same time daily even on weekends.

Food: Have a healthy diet and stick to local food available during the season. Limit your junk food to once or twice a month.

Light up your rooms: Pull off the curtains and let the sunlight peep into your room or go out to fetch some. Never sit in a dark room with lights off, it makes you feel sadder and less energized.

Go on vacation: Even if it’s a mini-vacation, go and have some fun so that it can light up your mood.

Take up an outdoor sport/hobby: In winters we don’t feel like leaving our house, gear yourself to play some outdoor game or an old hobby you left long back.

Host a party/attend parties: Meeting people you love and being around them will make you feel better and lit the environment around.

Talk to the family: If you have this weird feeling which is persistent and hampering your daily life, talk to friends and family.

Address negative thoughts: In case you have had any unfortunate incidents in your life & if the negative thoughts are bothering you, try to resolve them.

Connect with a Psychologist: If you are unable to overcome the sluggish feeling, seek professional help from a psychologist who can help you to get out of this.

The winter season can be worst for people suffering through seasonal affective disorder, hence do not hesitate to consult a professional.

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All images by, Pixabay

When we have negative thoughts, we want to get over them, but we can’t. It is easier said than done! According to research, we get round about 60,000 – 80,000 thoughts in a day. Since we are living in this digital world and are exposed to Whatsapp, Facebook, Instagram, Youtube we take in a lot amount of data inside our brain. This gives a hike in the thoughts, some positive some negative. And mostly it’s negative! As we hear and watch so many cases of rape, abduction, honor killings, divorce, rage, acid attacks, relationship failures, infidelity, jealousy we tend to have these negative thoughts about us and our relationships.

Can you stop your thoughts coming to your mind? NO! You can’t! Can you manage it? Yes, you can…!

But HOW is the question? We often get questions like how should I stop thinking negatively? How should I get out of this Anxiety – Depression? Here are some tips –

• Check if the thought is helpful.

Not all negative thoughts are baseless. Out of 10 negative thoughts, 2-3 must be beneficial. Try to analyze and ask yourself questions like what positive can be derived out of this situation? What can I learn? If I ever come across the same situation how can I overcome and act?

• Write down the thought in a journal.

Whenever you have negative thoughts, write them down in a pocket diary/book/journal. Write the negative thought and besides that write a positive one even if you are not able to find one reason. For eg: If you have a thought that you would fail in your exam now convert this thought by writing how hard you would study to get desired marks in your exams.

• Seek evidence.

When you have a negative thought, try and check what is the proof of the same? Is it even true? Are you doubting your partner just because you had several breakups earlier in life or your partner actually having an affair?

• What will he/she think?

We are always bothered about what others will think about us… People don’t have time to think as their minds are full of their career, managing their homes, children, pets, businesses, etc. They have their issues, worries, and troubles. When you have these thoughts you tend to get consumed by them and go far away from reality. Try to seek evidence.

• Observe and take responsibility.

One cannot blame any other person for the way you think. Thoughts coming in your mind are truly yours. So one cannot say, because of you I am in pain. No, we are in pain because we are thinking in a certain way. This thought process of your’s needs change and responsibility.

• Delegate some time for negativity.

You may find this funny, however, it may be really difficult initially to stop the negativity. Hence delegate some time in a day like 10 mins or 15 mins for the negative thoughts. Let them come and go and simultaneously follow the above steps to overcome.

• Always try to live in the present.

When we have negative thoughts we tend to dwell in the past or the future or both sometimes. Start making it a habit to spend more of your time in the present moment and you’ll, naturally have less negative thoughts. Being mindful is the key.

• Exercise, breathing exercises, do what you like.

Divert your mind by doing what you like – painting, listening to music, what interests you. Do breathing exercises for instant relaxation. Go to the gym, do yoga-meditation or any form of physical exercise. It releases endorphins and makes you happy. Although this is a temporary fix, one needs to follow the above points.

• Check if you are blowing out/in proportion.

Are you magnifying or minimizing thoughts? Question your thought, why would you take this thought seriously? What is the evidence? Keep a reality check.

• Positive affirmations.

Write positive sentences to the negative thoughts and say it once you wake up and before sleeping at least 10 times.

• Write your negative thoughts and burn them.

A feeling of relaxation passes throughout your body when you write and burn things that you are obsessed with.

• Talk to a Psychologist.

After following the above steps, if you are not able to get over the negative thoughts do not hesitate to seek help. There could be some areas in life that are not known to you or are untouched, which only a trained professional helps you getting out of the same.

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All images, courtesy: Pixabay

Stress is a pattern of emotional (e.g. anxiety, depression), cognitive (e.g. poor concentration), behavioural (e.g. increased alcohol and drugs use) and physical (e.g. increased blood pressure, headaches) reactions to adverse conditions. It is characterized by high levels of arousal, distress and feelings of not being able to cope. Stress is not usually classified as a mental disorder, even though it can precipitate both physical and emotional problems

Pressure at Work

The pressure at work can be positive for employees but it depends on the nature, intensity and length of the pressure. The degree of control of the situation that an individual feels he or she has the individual’s response, and the existence or absence of protective factors. For example, a worker who is exposed to continued pressure over a long period. Who feels unable to control the situation and fear to lose the job. Who has minimal support at work and at home is at risk of the negative consequences of stress.

Harassment at work

Exposure to critical incidents such as assaults, sexual or psychological harassment. Accidents are the main source of stress for employees. There is also a rising awareness of the impact of bullying or psychological harassment in the workplace. Psychological harassment includes daily humiliations, subtle criticisms. Inappropriate remarks concerning a person’s physical or psychological attributes. Sexual advances, and inappropriate and unrealistic demands that undermine a person’s dignity.

All of these can affect physical and mental health. One consequence of long-term exposure to stress may be burnout. The person feels isolated, intensely fatigued and not achieving anything. Accompanied by a sense of loss of control and a sense of failure. It is also often accompanied by physical symptoms such as insomnia, headaches, muscle and joint pains, gastrointestinal symptoms, and lapses in memory.

Impact of mental health problems on employment and work efficiency needs to be properly understood and managed. Protection and promotion of good mental health in the workplace has long term benefits. It will help employees, the employer, as well as the organization.

All images are courtesy Pixabay

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People spend a large part of their adult life at work, which satisfies their personal, economic and social needs. Worldwide data indicate that mental health problems have a direct impact on workplaces through increased absenteeism, accidents, reduced productivity, and increased costs. They also result in a number of employees eventually dropping out of work.

In the last two decades, we have all witnessed rapid changes in working conditions in the industrialized countries, related to globalization and modern communication technologies. This has led to more competition which has resulted in increasing demands for speed, efficiency, productivity, and meeting tighter deadlines.

Globalization:

Globalization has influenced individuals, families and society in general.  On the one hand, globalization has brought in changes in the workplace. That has resulted in an increased income of employees, improved working conditions, facilitate access to education and training. Thus having a positive effect on the mental health of employees. On the other hand, globalization may also have a negative impact on employment and working conditions. Globalization has also resulted in the emergence of new industries, such as the assembly industry in which 90% of employees are women or children, and workplaces are often influenced by unstable jobs, low wages, long working hours, sexual harassment, temporary contracts and subcontracting. Although these new industries make a valuable contribution to the national economy. Their undesirable working conditions are likely to have a negative impact on the mental health of employees and their families.

Urbanization and Migration:

The necessity to find work has also resulted in many workers migrating to other countries having stronger employment opportunities or better working conditions. Migration also occurs from rural areas to the urban areas in the same country. People move out of their native place and migrate to the cities in search of greener pastures.

Thus, while migration can have a positive effect on the mental well-being of an employee. It can also be the source of stress through an increased risk of exposure to poverty and exploitation, difficulties in integrating into a new culture, and the loss of social support networks including the family.

 Information Technology Today:

Information and communication technology can permit work to be performed in different physical locations creating different challenges for employees. While some may enjoy the freedom associated with working at home. For others it may suggest isolation and loss of social support associated with working alone, causing stress and increased risk of developing a mental health problem.

All images are courtesy Pixabay

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Attempts to stop reacting and making the choice to respond to anger may also be difficult because we are surrounded by people with excessive anger.

Basically, there are three ways which the individuals use to deal with anger–expressing, suppressing, or calming.

 Expressing

Expressing anger in a correct manner is very important. Assertiveness is of great use while dealing with anger. It is a healthier way of expressing anger, which is different from aggression. To be assertive one has to have a clear idea about one’s needs,.How these needs can be met without harming or hurting others. Assertiveness involves being respectful to others and yourself. 

Suppressing

Suppressing is a process in which you try to temporarily block or suppress, then convert or redirect the angry feelings. When anger is felt, you stop thinking about it. you change your focus to something positive and relaxing. This helps you in suppressing and then converting the feelings of anger in positive ideas and reflecting them in more constructive behaviour. The danger in this type of response is that if it isn’t allowed outward expression, the anger can turn inward—on you itself. Anger turned inward may cause hypertension, high blood pressure, or depression.

Calming

Calming is one of the ways. In which you try to control your overt as well as covert behaviour. Which means you have complete control over self when the emotion of anger is felt. You try to calm down the inner responses as well by using relaxation techniques and letting go of the negative feelings and also behaves in a well-controlled way.

Now a question may arise on your mind that what about those who never express anger nor use any of the above-mentioned ways to deal with it?  The answer is expression is significantly related to the process of sensation and feelings. That is once the presence of any positive or negative stimulus is sensed by the person, the person accordingly feels positive or negative towards the stimulus. There comes the essential role of expression and behaviour. The individual may express his or her loveliness or hatred towards the stimulus. As far as the feeling of anger is concerned, unexpressed anger can lead to several irrational and psychological problems.

People who are constantly putting others down, criticising everything, and making cynical comments. They haven’t learned how to constructively express their anger. Not surprisingly, they aren’t likely to have many successful relationships.

All images are courtesy Pixabay

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