Also Read: How does overthinking Impact our Decision Making?

When making a significant decision, like picking a college, changing careers, purchasing a vehicle, or getting married or divorced, most individuals give it a lot of thought. This is really logical. A significant financial outlay or shift in one’s life should be carefully considered. However, there may be instances when you struggle to quit replaying particular ideas in your head. You could become paralyzed with inaction by obsessing over seemingly insignificant decisions and wondering what-if scenarios. Experts refer to this as overanalyzing.

It’s common to occasionally become overly in your head. However, persistent overanalyzing might begin to interfere with your relationships, job, sleep, health, and other facets of your daily life.

Do you suspect that you might be an overthinker?

Here’s what you should know:

Rumination, another name for overthinking, is the act of repeatedly focusing on the same idea or circumstance to the point where it starts to interfere with your life. Two common types of overthinking are worrying about the future and dwelling on the past.

Read More: The Psychology Behind Aspiration

Overthinking might leave you feeling stuck or incapable of moving forward at all. It can be difficult to focus on anything else or to get the thoughts out of your head. The unproductive nature of overthinking is its hallmark,” explains Waltham, Massachusetts-based therapist Jessica Foley, LMHC. Hanging on to a decision for hours on end could lead to missed deadlines or lack of sleep, for example.

Excessive thinking can lead to stress, although not all stress is negative. Within the near term, you may act when you find yourself thinking a lot about a distressing circumstance.

Different signs of overthinking:

• Recurrently thinking about the same concerns, anxieties, or fears.
• Considering the worst-case situations.
• Recreating a negative incident from the past on a regular basis.
• Concentrating for a long time on unfavourable ideas about the past or the future.
• Feeling low or melancholy as a result of your thoughts.
• Having trouble focusing on anything else since you’re thinking about something so much.
• Keeping your mind on a problem after you’ve come up with workable solutions.
• Being stuck on the same topic and unable to move on to the next essential issue.

The Psychology Behind Overthinking:

1. Perfectionism: People who set extremely high standards for themselves frequently exhibit overthinking. They could scrutinize their work excessively out of concern that it’s inadequate or that they’ll make a mistake.
2. Fear of Uncertainty: Perplexity is a common problem for overthinkers. Their desire to foresee and manage future developments may result in overly meticulous planning and analysis. Overthinking may be fueled by this drive for clarity.
3. Cognitive Distortions: Catastrophizing (foreseeing the worst) and black-and-white thinking (seeing events in extremes, without nuance) are two examples of distorted thought processes that can accompany overthinking. These delusions may make overanalyzing worse.
4. Lack of Cognitive Control: Some people may find it difficult to restrain their thoughts, which makes it hard to quit worrying or ruminating. This inability to regulate one’s thoughts might lead to overthinking.
5. Social and Environmental Factors: Overthinking can also be influenced by social and environmental factors. People are more prone to overthinking in high-stress situations, when they are overstimulated, or when they have experienced trauma in the past.
6. Emotional Control: For some people, overanalyzing is a coping mechanism for strong feelings. They can attempt to repress or avoid uncomfortable emotions by concentrating more on thoughts than feelings.
7. Information Processing Style: Some people process information in a cognitive way that requires in-depth thought and contemplation. Although this has its advantages when used in the wrong
   circumstances, it can also cause overthinking.
8. Inadequate Problem-Solving Ability: Individuals who experience overthinking may not possess strong problem-solving abilities. This may increase their propensity to dwell on issues rather than acting wisely to resolve them.

How you can stop Overthinking :

1. Monitor patterns and triggers:

Gaining control of overthinking can be achieved with a small amount of awareness and concentration. Keep a journal in which you record particular instances of worrying or overanalyzing yourself. you’ll eventually start to see trends, which will make it easier for you to identify overthinking triggers when they occur.

2. Question your ideas:

You don’t have to believe everything your mind says to you, even though it might not feel like it. Taking a step back and trying to see fears and ruminations objectively can help to effectively stop overthinking.

3. Seek some assistance from your buddies:

Do others frequently tell you that you worry or ponder about things too much? They’re most likely correct. Ask a reliable friend to share their ideas on the matter that is on your mind and ask them to gently prod you when you seem to be trapped in your thoughts to help you gain a different perspective on it.

4. Make a physical movement:

Numerous studies show that physical activity can aid in the treatment of anxiety, depression, and other mental health conditions. Plus, regular exercise may help reduce chronic overthinking. Even just a five-minute stroll around the block can increase the amount of happy chemicals and hormones in our bodies, such as endorphins.

Conclusion

It’s crucial to remember that not all overanalyzing is detrimental. Overanalyzing a problem might occasionally result in better-informed choices. On the other hand, excessive and persistent overthinking can have detrimental effects like heightened stress, sleeplessness, poor decision-making, and a general decline in well-being.

Developing cognitive and emotional control abilities, engaging in mindfulness exercises, and, when required, obtaining professional mental health assistance are all common strategies for managing overthinking. People who overthink things can benefit from strategies like mindfulness meditation and cognitive-behavioural therapy (CBT), which can help them confront and manage their overthinking tendencies.

The post Psychology Behind Overthinking appeared first on Psychologs Magazine | Mental Health Magazine | Psychology Magazine | Self-Help Magazine.

Validation is seen as a phenomenon where an individual’s work, success, ideas, and creativity are praised and thereby their worth and value are affirmed. The academic scenario bases a student’s worth based on their performance. The work and pressure students face while maintaining the standard of performance are often ignored or given a backseat. Sometimes this academic praise can become a student’s identity. This has an unhealthy consequence. Academic validation is when students relate their worth to their grades and academic results.

Read more: Are you suffering from Identity Crisis?

While assessing your exam grades and results to improve and to know your progress and not incorrect, when this assessment leads to basing one’s joy, identity, self-worth, self-esteem, etc on their grades, it can become problematic. When students start seeking constant validation from their educators and when lack of such validation brings distress and anxiety, an intervention is important.

Read More: 8 Reasons You Underestimate Yourself: How Should You Tackle Them?

This does not mean that academic validation in itself is a negative concept. In retrospect, academic validation has been defined as interactions between students and their educators and instructors to develop, facilitate a student and help them gain trust in their abilities and potential, and “help students trust their innate capacity to learn and to acquire confidence in being a college student” (Rendόn, 1994.)

Defining Academic Validation

Academic validation is when an individual comes to depend on their academic outcomes to get a sense of acknowledgement and appreciation. It can classified as a sort of pleasure, a good feeling but it diverges towards a noxious obsession, and academic validation can become a debilitation.

In the pursuit of academic success, students often find themselves navigating a delicate balance between genuine learning and the pressure for academic validation. Being good at academia and getting good grades is a positive and praiseworthy thing. Academic validation becomes negative when students overwork themselves and are buried in stress and anxiety because they want to constantly get that validation from their educators. This constant run behind validation ignores other important aspects of our life.

It is common to see that students who seek academic validation and actively work towards it end up being over-the-top perfectionists. This can hurt the students and they might stay up at night, neglect their social life, and work themselves to burnout. According to Inc. Magazine, “The problem is we end up making career choices to impress other people so we can feel that fleeting rush of validation. In the process, we lose sight of what makes us truly happy” (Vargaz-Gomez, 2022).

Read more: Tips To Choose a Career after Your College

Why is it Crippling?

There are several reasons why the quest for academic validation can hurt one’s mental health.

A study that was conducted in 2020 revealed that 68.8% of students seemed to consider tests, exams, and any assessment of sorts to be anxiety-inducing and also contributing as a significant source of stress. The Stress in America report that is released by APA, has revealed that 87% of students (the majority of them being college-going students) have listed education and academics as one of the major sources of stress. Pascoe et. al, (2019) found that academic stress was related to depression, disturbance in sleep, being more prone to substance use, burnout and anxiety, and even depersonalization.

Impact on Mental Health:

Academic validation gives students constant pressure to excel. Students who seek academic validation constantly work towards meeting a certain standard of expectations that give them anxiety and stress. They constantly feel the need to maintain their high grades, meet academic standards, and have the pressure to excel. Even a slight mistake, bad grade, or failure causes a great amount of distress. Students who depend on academic validation start fearing failure. This fear may lead to perfectionism. The student sees it as their duty and feels compelled to meet unrealistic standards in the academic setting without facing any failure.

Read More: Imposter Syndrome

This impacts their mental well-being. Failure to achieve a good score is seen as a failure in life. Academic validation also leaves an imprint on an individual’s identity and self-worth. Challenges in academia may then be perceived as personal failures. Academic success becomes closely linked to self-worth and identity. Other aspects of the student’s life and their personality are ignored in favour of academic validation. Students also feel burnout as they constantly chase validation and have the pressure to excel. This burnout can have a severe negative impact on their mental health and well-being.

Tips to Overcome Dependence on Academic Validation

1. Focus on personal interest and passion for learning. Avoid solely relying on external validation.
2. View mistakes and challenges as essential components of the learning process. They promote resilience and growth. They also allow you to improve and be better than before.
3. Establish achievable goals that align with personal capabilities.
4. Recognize and celebrate accomplishments beyond traditional academic achievements. Your diverse skills and experiences need to be acknowledged and given credit as well. This will help in holistic development.
5. Make self-care a priority, seeking support when needed. Well-being is indeed important for overall success.

Read More: Self Care: What It Is And What It Isn’t

Summing Up

Studies show how academic pressure affects an individual in such a wide range. Academic validation that gives a student motivation to study and perform best is not crippling, rather it does become a matter of concern when it becomes a source of academic stress. The effect of academic validation on mental health is complex and is influenced by various factors. Essential steps should be taken to overcome dependence on academic validation.

The post What is Academic Validation? appeared first on Psychologs Magazine | Mental Health Magazine | Psychology Magazine | Self-Help Magazine.

Hence, In this rush, time management is very significant to achieve our goals, be productive, and care for our well-being at the same time.

The following article aims to explain the psychology behind time management and its importance in our everyday lives.

Understanding the Psychology of Time

Our ability to perceive anything varies from person to person. Some people sense that passing has gradually with them, however, some people think and struggle with how much time has elapsed. The perception of time between one person to another depends on factors such as everyone’s personality differences, age differences, and life experiences.

Also Read: Psychology Behind Motivation

Importance of Time Management

1. Enhanced Productivity: Time management allows us to be productive most of the time. We can set our goals with clear motivation to complete the task within a set time. With priority steps, we can minimize distractions and do our work with complete dedication.

2. Reduced Stress: Poor management skills and procrastination often cause us to push our tasks to the end time. It ends with a pile of incomplete tasks that overwhelm us with stress. The last-minute hassle to complete the task within time takes a toll on our mental well-being time management can allow us to complete our goals within a set time. For a healthy work-life balance time management is necessary.

3. Achievement of goal: For achieving long-term goals time management is an effective tool for our rescue. By taking simple steps we can break large tasks into small tasks and complete our goals within a time. The chances of our success increase and productivity is ensured. Effective time management is beneficial for both our personal and professional lives.

4. Self-discipline: A proper time-managed schedule allows us to be self-disciplined. Discipline is an important
the aspect of our life that helps us be punctual and mindful in our lives.

Also read: The Connection Between Sleep and Productivity

Strategies for Effective Time Management

1. Set Realistic Goals: Set clear goals, both short-term and long-term. One should plan our goals and set the target. Having realistic goals within the time limit provides us with additional motivation to achieve the task.

2. Prioritize Tasks: In a hurry, while deciding something we often end up being crammed with a lot of unnecessary tasks. This piece of work causes us to overwhelm ourselves and stress over them. One should have a clear idea about what’s important and what isn’t, Urgent tasks should
be given the most priority while the rest of the tasks be completed later. Dividing time by labelling its importance helps us to think clearly.

3. Create a To-Do List: Making a to-do list helps us be organized. Make a daily or weekly to-do list, it would help us to have a clear picture of what we have achieved and what requires more time. Complete the task from the list will also boost or determine that we have achieved something.

4. Set clear Deadlines: Sometimes we aren’t able to complete any task because the goals we have set are either too unrealistic or too difficult. One should always be realistic and easy on themselves when setting goals.

5. Avoid Multitasking: Most of the time we end up multitasking to finish our work quickly, but by doing so we overload ourselves. It will overburden ourselves instead of helping us. Instead, we should focus on one task at keep our whole concentration on one task only before moving to another.

Also Read: The Psychology of Procrastination

6. Eliminate Distractions: Make a habit of limiting yourself from using anything that distracts you while working. This might include turning your phone’s notification off or keeping it away from reach for a limited time. Use website blockers while surfing the internet on a laptop. Find a separate and calm space to do your tasks.

7. Use Time Management Techniques: Using time management techniques is also an effective way to manage our tasks and goals. The Pomodoro technique is a popular time management technique that requires us to dedicate Time for 25 minutes and then take a 5-minute, break to relax. Repeating these techniques will help in work toward our goals within the set time and also refresh our minds.

Time is indeed precious and it certainly doesn’t wait for anybody in this world. The key to success lies in how we spend our time in this life. There should be a priority or task for productivity and success in life. Effective time management allows us to use our precious resources properly to complete our tasks and achieve goals. With the ability to manage time, one may feel reduced stress and a feeling of great achievement. We should adopt tour strategies to manage time effectively and use it for our benefit.

Also Read: Do it now: “Sometimes later becomes never”

The post The Psychology of Time Management and Its Importance appeared first on Psychologs Magazine | Mental Health Magazine | Psychology Magazine | Self-Help Magazine.

Trust us, we’ve all been there. Sensitive behaviour can take many forms and shapes- from snarky comments to more upfront insults. It may appear innocent and harmless at first but it can have an impact on our mental health. That is exactly why we’re here! Let’s discuss sensitive behaviour and its impact on mental health.

Being sensitive is a quality that many people have and there is nothing wrong about it. However, sensitivity can create difficulties in real-world scenarios when awkward social situations cause an exaggerated reaction and hurt. While therapy may be helpful in those situations, here are some typical warning signs which suggest that you may be sensitive:

• You are highly aware of your emotions: Sensitive people frequently have keen emotional awareness and may feel their emotions more strongly than others. You can be easily moved to tears or experience intense emotional impact from other people.

• You have intense empathy: People who are sensitive often have a high level of empathy, which means they are able to understand and experience other people’s feelings. You might discover that you are perceptive to other people’s needs and that you tend to adopt their emotions.

• You get overwhelmed easily: People with sensitive personalities may feel overwhelmed in circumstances that others find normal and manageable. For instance, you can experience overwhelming feelings in noisy or crowded spaces or you might be easily overstimulated by sensory input like bright lights or loud noises.

• You pay close attention to details: Sensitive people may be acutely aware of details that others might miss. You might be perceptive and pick up on minute information that others might miss.

• You are creative: Many creative people who are also sensitive people may find creative pursuits like music or art to be especially rewarding.

While some people can have a sensitive nature, HSPs (Highly Sensitive Person) have heightened sensitivity that goes above and beyond what is seen as typical. A lack of parental affection throughout childhood, according to studies, may cause a child to grow up sensitive and carry that sensitivity into adulthood. The same is true of unpleasant early experiences. You might have a higher chance of developing into an HSP as an adult if you were exposed to trauma as a child. Having HSP characteristics is not a disorder but rather a certain way of seeing the world. Although sensitivity can be a good quality it can also lead to negative consequences if not managed properly.

Sensitive behaviour may have the following effects on mental health:

• Increased susceptibility to stress and anxiety: Due to their extreme emotional reactions, sensitive people may be more susceptible to stress. This may have more chances of developing anxiety disorders and cause feelings of exhaustion and overload.

• Difficulty setting boundaries: A study found that individuals with high sensitivity tended to have lower levels of assertiveness, which can make it more difficult to set and enforce boundaries. This can impact relationships and may lead to a pattern of people-pleasing.

• Increased risk of depression: Depression is more likely to strike sensitive people because of their heightened emotional reactivity. This may be especially true if trauma or other painful life events are present in addition to sensitivity.

• Risk of physical health issues is increased: Research suggests that if you are sensitive then you are also more likely to experience the physical symptoms of stress, such as headaches and muscular aches.
  
  However, sensitivity can also work as an advantage to mental health. Sensitive individuals are said to be mindful of their own as well as others’ needs. This can led to deeper personal connections and increased empathy. Also, they could be more likely to practice self-care.

Wondering how to cope with it? One can consider practising mindfulness. Mindfulness means being present and conscious of the time at hand and accepting your thoughts and feelings. For those with sensitive personalities, this can be useful. It can help to reduce the signs of anxiety. You can also work on establishing and maintaining healthy boundaries.

Sensitive people can better control their emotional outbursts and prevent fatigue by learning to establish and uphold appropriate limits. Saying “no” to requests or commitments that feel overwhelming may be necessary, as well as being upfront with others about your needs and limitations. Start participating in self-care activities like exercise, meditation, and creative expression, this can assist sensitive people in managing stress and preserving their mental health. Regular exercise has been found in studies to lessen the effects of anxiety.

It may be beneficial to seek care from a mental health professional if sensitive behaviour is interfering with daily life and functioning. Therapy can offer a secure environment to address challenging emotions and can teach coping mechanisms for handling sensitivity. We need to understand that sensitivity is a spectrum, and everyone experiences it differently.

The post Sensitive Behavior and its Impact on Mental Health appeared first on Psychologs Magazine | Mental Health Magazine | Psychology Magazine | Self-Help Magazine.

The reasons behind crying are tangled and complex, but, for the most part, they can usually be divided into two categories: emotional and physiological.

Emotional Reasons

Intense emotions both good and bad are often met with crying. Whenever we experience strong feelings like grief, loss, joy or relief, our bodies will let out a surge of hormones that cause the waterworks. However, this isn’t always a bad thing because, when we cry we’re, able to process these emotions in a healthier way.

Think about moments where you would’ve cried like, when you lose someone or something you love. It’s an extreme level of sadness but, when done right. crying helps us come to terms with reality. On the complete opposite end of the spectrum is feeling immense joy, which, when also done right, allows that happiness and gratitude to come out through tears. And there’s been countless instances where I could feel stress building up after weeks of exams only to have all of it washed away by crying in relief once it’s over.

When someone cries, the emotional state they are in can be different depending on why they’re crying:

• Sadness: Crying is generally linked with sadness. There are some factors that affect sadness that could arise from other negative emotions like grief, loss, disappointment, and loneliness.
• Anger: An unpleasant emotion. You’re frustrated and feeling powerless. Crying can help you express this.
• Joy: People can cry from happiness too. This goes for relief and gratitude as well.
• Frustration: When someone is overwhelmed or stressed out, they may turn to cry.
• Empathy: In some cases, people will cry if they see someone else suffering.

For Physiological Causes

Anxiety, pain, or tiredness are examples of psychological factors that can also cause crying. For instance, the volatile components in onions hurt our eyes and make them water when we cut them. Alternatively, our bodies may produce tears as a sign that we need to sleep when we are extremely exhausted.

Direct Relation with thoughts or brain

The neural mechanisms in the process of crying are not absolutely understood, however, it is, understood that several different parts or areas of mind play a major role, which include the amygdala, hippocampus, and prefrontal cortex. These areas are responsible for processing emotions, memory, and choice-making. During the time, when one feels very strong emotions, the amygdala, which is responsible for processing fear and other terrible emotions, is activated. This could lead to the release of stress hormones, which include cortisol and adrenaline, which could cause tears. The hippocampus, which is concerned with reminiscence and mastering, additionally plays a position in crying. When we cry, it’s thought that the hippocampus facilitates us to manner and keep emotional reminiscences.

Also Read: Crying: A female thing

The prefrontal cortex, which is accountable for higher-order cognitive capabilities inclusive of choice-making and impulse control, is also worried about it. The prefrontal cortex helps us to alter our emotions and to decide the way to cry.

How does Crying affect the thoughts and mind?

It could have a number of useful consequences on the thoughts and brain. For instance, crying can help to:

• Lessen stress and tension: While we cry, oxytocin is released by our body, a hormone that has calming and bonding results. Oxytocin also helps to reduce strain and tension, and it could also assist us to feel more connected to others.
• Promote emotional regulation: We can also learn how to control our emotions by using crying. Prolonged crying may be a beneficial approach for us to let go of extreme feelings that are overwhelming us. We may additionally feel more in control of our emotions and be able to manage tough events better as an end result.
• Strong social bonds: Tears can also improve social relationships. Crying in front of people demonstrates our vulnerability and our faith in them. Deeper and more meaningful connections may result from this.
• Enhance empathy and compassion: Seeing others cry enhances our empathy and compassion. It activates the empathy center in our brains, which in turn helps us to understand and one can better relate to the emotions of others.
• Improve resilience: Resilience makes us stronger. It is the ability to recover from difficult experiences. Crying boosts resilience as it helps us to process and cope with these experiences.

The Relation Between Emotional Weakness and Crying

When it comes to emotional weakness, crying always gets brought up. Feeling sad is just a normal part of life, and crying is one of the best ways to let those emotions out. But not everyone cries when they’re weak. People cry for many reasons, both positive and negative. It’s like how a baby cries when they need something but can’t communicate it. We cry because we’re human and that perfectly is fine.

Also Read: Psychology Behind Men’s Issues

However, if someone is excessive with their tears or cries because of small things, then it might be a sign of emotional weakness. This is because they are struggling to deal with simple emotions in a healthy way.

Here are some signs that crying may be an indicator of emotional weakness:

• Crying too much
• Crying over minor issues
• Uncontrollable crying
• Crying at weird times
• Feeling embarrassment after crying
• Avoiding social situations to not crying in front of people

If you are concerned about your frequent crying and think it could be more, consider talking to friends or family members who can help.

Negative Effects on People Who Cry Excessively

Excessive crying have strong negative effects on one’s physical health.

• Dehydration: Tears and sweats from crying can remove fluid from the body, and result in dehydration. Many symptoms, including thirst, dry mouth, fatigue, headaches, dizziness, and dark urine, can be brought on by dehydration. It also interferes with an organ’s ability to operate normally, including the heart, brain, and kidneys.
• Headache: Tearing up can physically strain the muscles in the head and neck, which might result in a headache or migraine.
• Skin irritation: Tearing also causes redness, swelling, and tenderness around the area of the eyes and face. Additionally, repeated rubbing or cleaning of the tears ultimately results in infection or irritation.

Generally, these physical health problems, which are usually mild and transient, are either avoided or controlled by following a few steps such as consuming adequate amounts of water, pausing before crying, and applying cold compresses or timely use of eye drops. Furthermore, crying does improves one’s physical health by lowering stress hormones, strengthening the immune system, and easing tension and pain.

Also Read: Emotional Weakness: Causes, Signs and, Coping Tips

Crying is a reaction, to a wide range of emotions. It has both negative and positive impacts, depending on the reason behind why one’s crying and their emotional state at that particular moment. It is often associated with being emotionally vulnerable, but it also indicates the strength and resilience one has. It’s very important to remember that shedding tears is a response and one should not feel ashamed about it. If you have concerns about your crying or if it is affecting your life, it’s important to reach out to a doctor or mental health professional, for support.

Some books you must need to read:

• Can’t Stop Crying 
• Stop Crying! God Has Chosen Another King

The post The Psychology Behind Crying: Understanding the Emotional Tears appeared first on Psychologs Magazine | Mental Health Magazine | Psychology Magazine | Self-Help Magazine.

What could be the psychological reason for fear?

How does evolution affect fears?

If we ask someone what they fear more about a tsunami or lions? Many people would say that lion. But what makes us say that? For this evolutionary psychology could be the reason behind this. It is our ancestor’s fear that shaped today’s behaviour. Ever since the human race came its existence, one of the famous biologists, Charles Darwin gave a theory of natural selection. Many psychologists also agree on the fact that this theory helps a lot in understanding the mental processes that have evolved over a period of time.

It has played an important role in human survival as it leads to the prevention of many life-threatening situations. Fight or flight is the response to the evolution of fear. This physiological reaction occurs when there is a stressful situation. The dangers that may faced by our ancestors led to phobias particularly like like fear of heights, fear of snakes, and fear of darkness.

How do conditioning and learning fear affect fear?

As we know it can be a result of traumatic incidents that happened to someone in their life. Classical conditioning plays a very important role in understanding how it is acquired through conditioning. Whenever a neutral stimulus is repeatedly paired with fear-inducing stimuli, it leads to the development of various phobias. Many other factors of learning and conditioning affect fear.

• External factors: many external factors like the culture a person grows in, the kind of relationships he shares with others, individual upbringing, and the kind of environment one faces at home contribute to the development of fear in a person.
• Biological factor: certain biological factors like genetics, brain structures, and neurochemicals play an important for an individual’s facing and responding to this fear conditioning.
• Individual experiences: the types a person faces in his life like personal experiences and any trauma that they may experience in their life may influence the fear.

How do cognitive factors affect fear?

When it comes to cognitive factors, our mental processes, and perception do play a role in understanding it. How we interpret the potential threats from the dangers, greatly impacts the fear responses. Sometimes by understanding these fear-influenced situations, we can gain some control over all these situations in the future.

Other cognitive processes like attention also influence our fear. Like whenever we pay our attention to negative stimuli directly we will tend to develop fear within ourselves. However, if we shift our attention to neutral stimuli, the intensity of these fear-inducing stimuli will automatically decrease.

How do our minds respond to these fearful emotions?

Since our emotions play a crucial role in our lives and help to understand our feelings. Emotions can be anger, love, fear, etc. Fearful emotions can be dangerous for individuals as they can range from very mild anxiety to extremely terrifying fears that can influence one’s daily life.

1) The physiological response

It is very important to understand that fear is physical. Our body starts alerting our nervous system as soon as we feel fear around us.

• Releasing of stress hormones: Many hormones start releasing like adrenaline and cortisol, which begin sharpening our system and start providing the energy to deal with threats. Some of the physical activities that happen are our heart starts increasing, start breather at a very fast rate.
• Arousal of mind: Our body also becomes hyper-alert, and focus gets increased to eventually deal with the potential threat.

2) The cognitive response

As cognition mainly possesses our mental processes, our mind’s response to fear may result in difficulty in decision-making, and problem-solving that eventually leads to making a very irrational decision.

• Irrational thinking and difficulty in solving problems: It can also lead to distorted thought processes and cause us to interpret negative thoughts about situations a person faces.
• Activation of the amygdala: Another important response could be the activation of the amygdala. Though it is a small part of your brain it plays a big part. It detects the dangers and activates response to fear.

3) The behavioural responses

• Socially withdrawing: Fear can interrupt our daily life activities and sometimes also lead people to isolate themselves, and can lead to disabling one growth.
• Developing avoidance behaviour: Another response could be developing avoidance behaviour in life. Sometimes people who have a stage fear might start avoiding all those activities that influence stage performance, and this will hinder their personal growth and miss out on some life-changing opportunities in life.

Coping with fear

We need to come out of the shell of fear. So that we can understand our potential and gain control over our fears. Therefore, there are many techniques, and strategies through which one can cope with their fears.

• Shifting your mind towards peacefulness: Change in the negative thoughts and understanding the fact that some emotions cannot be prevented lead your mind towards peacefulness.
• Self-care: Taking care of your health can also help to cope with your fear. Eating healthy, sleeping well and a walk could make changes.
• Exposure therapy: Continuous exposure to our feature will eventually decrease the intensity of the fear and can promote adaptability.
• Spending time with family: Spending time with your family and telling them about your fears would help in many ways
• Spending time with your family and telling them about your fears would help in many ways

Read these books to overcome fear:

• Growing Up Brave: Expert Strategies for Helping Your Child Overcome Fear, Stress, and Anxiety
• After the Fall (How Humpty Dumpty Got Back Up Again)
• Conquering Fear: Living Boldly in an Uncertain World

The post Psychology Behind Fear and Its Impact on People appeared first on Psychologs Magazine | Mental Health Magazine | Psychology Magazine | Self-Help Magazine.

Even in adulthood, a lot of us tend to have objects from our childhood that we just won’t let go of. The object may be a tiny blanket, a stuffed animal, or even a small pillow. We sleep with it every night, and it accompanies us on even international trips. Taking that object along with us everywhere is non-negotiable. We entertain no requests to donate it, throw it away, or even replace it with a new, identical one. Have you ever wondered why we develop such a strong attachment to some objects? And, if it is normal? Let’s look at how psychology answers these questions.

Read More: The Basics of Child Psychology

What are baby blankets, and what role do they play in a child’s development? Objects like baby blankets, stuffed animals, and toys are known as comfort objects. In the formal terminology of developmental psychology, they are referred to as transitional objects. This term was coined by the psychologist DW Winnicott in 1951, who explained their role in the growth and development of a child.

Infants, in their early months, do not differentiate the world in terms of internal reality and external reality. They exist in a state of complete dependence on their mothers, and they see themselves and their mothers as a whole. Gradually, the child begins to separate the ‘me’ from the ‘not-me’, and realises that the mother is a separate entity. The child moves to a state of relative independence. This is a difficult phase for the child and can bring a lot of frustration and anxiety. They have a sense of losing something.

In this process, transitional objects play a very important role. They become the tools through which a child transitions from dependence to independence. Baby blankets, stuffed toys, pacifiers, dolls, pillows, and other such objects, become the first ‘not-me’ object that a child comes to possess. This object replaces the mother-child bond, provides a sense of comfort and security to the child, and relieves anxiety about separation from the mother. Such objects are especially helpful for children who have a strong fear of the night and darkness, and those with great separation anxiety.

Read More: Impact of Parental Abuse on Child Development

The use of comfort objects is the greatest around two to three years of age. Children in a lot of play schools can be seen carrying the objects with them to class and performing each activity with them. After that, children may still be attached to their objects, but slowly stop carrying them around everywhere.

Is it Normal for Adults to Hold on to their childhood comfort objects?

In a poll conducted by Travelodge in Britain, out of 6,000 adults, about 35% of people tucked themselves into sleep with a comfort object. So, you are not alone if you can’t have a good night’s sleep without your comfort object!

People see such a habit as a sign of weakness and insecurity, but this is simply a false notion. There is no harm in being attached to childhood objects, as they can help with anxiety and soothe adults too. They can be essential to your mental well-being, especially in times of transition and big changes in adulthood, such as moving cities, starting a new job, or experiencing significant loss.

However, if an adult’s dependence on transitional objects is intense, there may be a pathological reason behind it. Such people are more susceptible to developing Borderline Personality Disorder (BPD). They may have difficult and unstable interpersonal relationships, trouble being alone, and an inability to soothe themselves in times of distress. This usually stems from experiences of trauma or neglect during childhood, when their caregivers did not support them adequately and may lead to attachment problems in adulthood as well. Thus, if you rely on comfort objects too heavily, it may be a good idea to contact a therapist.

Is the phenomenon of transitional objects universal?

The attachment of a child to their comfort objects depends upon the circumstances in which they were raised. Children develop strong attachments to transitional objects if they are made to sleep away from their parents at an early age, as is the case in the Western world. The instances of children being strongly attached to comfort objects in Indian society (also Korean and Italian) are relatively lesser, as children usually spend early childhood in close contact with their mother, and also have many other caregivers in a joint family setup. However, in contemporary times, as more and more nuclear families become the norm, the attachment to comfort objects is also increasing.

What are some other uses of transitional objects?

Comfort objects have a therapeutic use as well. Sometimes, ambulances and emergency vehicles are equipped with soft blankets, stuffed toys, and other such objects to be given to people who have experienced a traumatic event to provide them with comfort. Charities also provide these objects to survivors of natural disasters. Thus, we have seen the importance of the role played by transitional objects in the healthy development of children, and how it is perfectly normal to continue being attached to these objects in adulthood as well. You can now enjoy cuddling with your favourite teddy bear or sleeping with your beloved blankie in peace!

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The post A Deep Dive into the Psychology of Baby Blankets appeared first on Psychologs Magazine | Mental Health Magazine | Psychology Magazine | Self-Help Magazine.

Read More: General Adaptation Syndrome: How Your Body Responds to Stress

Stress hormones, such as adrenaline and norepinephrine, are released by the body in response to external stresses, raising blood pressure, heart rate, and blood sugar levels. Known as the fight-or-flight reaction, it enables a person to react more quickly and powerfully to flee a perceived threat.

Can a stressful environment lead to cancer?

It’s unclear if chronic stress and cancer are related, even though it can cause a wide range of health issues. Research done thus far has yielded a range of findings. As an illustration, comparable research did not detect a correlation between occupational stress and prostate cancer risk, but a case-control study including Canadian males did find one. Prospective research involving over 100,000 women in the UK found no correlation between perceived stress levels or negative life events in the five years before the study and the risk of breast cancer.

Read More: 6 Ways to Prevent Stress From Taking Over Your Life

There was no correlation between the incidence of breast cancer and social support, optimism, acute and chronic stresses, or other emotional traits in a 15-year prospective analysis of Australian women who were at higher risk of breast cancer due to familial history. Stress was linked to an increased risk of lung cancer in a 2008 meta-analysis of 142 prospective studies involving individuals from Asia, Australasia, Europe, and the United States. The incidence of lung, colorectal, and oesophagal cancers was also shown to be associated with occupational stress, according to a 2019 meta-analysis of nine observational studies conducted in Europe and North America.

There is no connection between job stress and the incidence of lung, colorectal, breast, or prostate cancers, according to a meta-analysis of 12 cohort studies conducted in Europe.

What effects does stress have on cancer patients?

Chronic stress may make cancer worse (progress) and spread (metastasize), according to data from lab research on animal models and human cancer cells cultured in the lab (9–11). According to one research, for instance, mice with human cancers were more likely to experience stress and have their tumours grow and spread when they were confined or kept apart from other mice.

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According to research conducted in laboratories, norepinephrine, which is generated by the body during the fight-or-flight response, promotes metastasis and angiogenesis (10). Additionally, this hormone may stimulate neutrophils, which are immunological cells. Neutrophils can “awaken” latent cancer cells and, in some situations, protect tumours from the body’s immune system, which aids in their growth.

The production of glucocorticoids, a class of steroid hormones, is another possible outcome of chronic stress. Glucocorticoids may promote metastasis and treatment resistance while also inhibiting apoptosis, a kind of malignant cell death. They could also make it more difficult for the immune system to identify and combat cancer cells. While certain research has indicated a worse chance of survival for cancer patients who are under stress, there is still insufficient data to conclude that stress has a direct impact on survival.

Read More: How to cope with Exam Stress?

How can cancer patients learn to manage their stress?

Social and emotional support can help patients manage their stress and lessen symptoms associated with their illness and treatment, such as anxiety and depression. Better clinical outcomes for breast cancer patients and reduced levels of stress-related chemicals that may accelerate the growth of ovarian cancer tumours have been associated with social support. Among cancer survivors, exercise can also help lessen symptoms of depression and anxiety. Individuals who are under a lot of stress following a cancer diagnosis might wish to speak with their physicians about being sent to a suitable mental health provider.

Expert groups advise using a distress scale or questionnaire to check all cancer patients as soon as possible after diagnosis, throughout treatment, and after recovery. Under the supervision of a mental health professional, treatment for severe distress, depression, and anxiety may involve psychotherapy, antidepressants, or other medications. Treatment selection needs to be individualized, ideally the result of collaboration between the patient and the medical professional.

Read More: Stress Management Strategies for Young Professionals

Researchers are looking at cutting-edge psychotherapy techniques to help cancer patients with their depression symptoms. A customized psychotherapy intervention was proven to lessen depressive symptoms in randomized clinical trials and may help delay the onset of depression in patients with advanced illness. In an additional randomized clinical study, the effectiveness of two distinct mindfulness-based cognitive therapy strategies in lowering psychological distress in cancer patients was compared to standard care.

Both therapies improved mental health-related quality of life, mindfulness practices, and positive mental health while lowering distressing
factors like fear of a cancer recurrence. Anxiety, despair, and existential anguish associated with cancer may benefit from psilocybin-assisted psychotherapy, according to preliminary findings from a renaissance of scholarly study on the therapeutic potential of psychedelic substances.

Summing Up

Since ancient times, stress-related variables have been connected to the beginning and development of cancer. Galen, the Greek physician, noticed that women who were depressed were more likely to get cancer than those who were happy. During the 18th and 19th centuries, the advent of cancer was frequently linked to significant life disturbances, emotional anguish, despair, and loss of hope.

Dr James Paget stressed that mental disorders and cancer were linked, with the development and spread of cancer frequently occurring after significant worry, postponed hope, and disappointment. Parker established the link between mind and body in 1885 by highlighting the physiological effects of emotion. However, medical emphasis has turned away from the emotional component and the dearth of stress management resources due to the focus on physical procedures like radiation, surgery, and chemotherapy.’

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The post Cancer and Stress appeared first on Psychologs Magazine | Mental Health Magazine | Psychology Magazine | Self-Help Magazine.

Read More: 8 Compelling Movies and TV Series That Explore Mental Health Themes

1. Reach

Creator: Arvind Sethuraman

Reach is an English-language short film from India, directed by Arvind Sethuraman. It explores depression, anxiety, and fear which are realities of life but are often dismissed in the name of merely attention-seeking behaviours. The film focuses on the life of an individual whose struggles with anxiety and depression are depicted with great sensitivity. The film’s creators have attempted to combat the stigma attached and lack of awareness and empathy for mental health problems.

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2. But Milk Is Important

Creators: Eirik Grønmo Bjørnsen and Anna Mantzaris

But Milk is Important is an eleven-minute stop-motion short film. This film adds a pinch of humour to the depiction of serious subjects of social anxiety and paranoia. Its distinct style and charming narrative give the audience a glimpse into the life of a person living with a mental illness.

3. Letter to Siberia

Creator: Joseph Inman

Letter to Siberia is a short documentary that chronicles the life of the writer during the COVID-19 pandemic. It is the creator’s homage to the French filmmaker Chris Marker and is narrated as a letter to him. It juxtaposes the black-and-white imagery depicting the subjects of mental health, isolation, and political unrest, with colourful and joyful video footage of the creator’s moments spent with his pet dog, Agnes. The film is a testament to human resilience and hope in tumultuous and unprecedented times.

4. Waking Up

Creator: Tina Kuzman

Waking Up is an evocative short film from Montenegro. It delves deep into the mental turmoil faced by a woman who has been a victim of sexual assault and is dealing with trauma. It focuses on the themes of guilt, shame, abuse and identity, and showcases the struggles of being a woman – the violence one has to face, the punishment one sets for oneself for not being perfect, and the experiences with sexuality and body image. The film is a beautifully executed exploration of female empowerment.

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5. Not 9 to 5 with chef Sam Medeiros

Creators: Cabot McNenly, Hassel Aviles

This documentary deals with the mental health challenges faced by those in leadership roles. It follows the story of chef Sam Madeiros, depicting her experiences when she lived in Toronto and worked as a sous chef at La Palma. It highlights the often overlooked challenges faced by those in high-stress culinary positions, and the feelings of isolation, conflicts, and communication difficulties they go through. The film is an inspiring journey of not only the depths of the struggles of the chef but also her remarkable ability to overcome adverse situations, resulting in a thoroughly moving and relatable story.

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6. Mama

Creators: Cliff Choy, Nelia Phoon

Set against the backdrop of working-class Singapore, this heartfelt drama short film depicts the profound connection between a single mother and her autistic daughter. The film initially shows the dynamics of the relationship between the two, however, the plot takes a drastic turn when the daughter goes missing. The rest of the film revolves around the mother’s desperate search for her daughter, navigating subjects like disability, socio-economic disparity, isolation, and loss, of hope. The film is an exceptional piece of art, with its realistic portrayal of struggles with autism, maternal love, and the power of hope.

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7. Eli

Creator: Nate Milton

Eli is an 11-minute semi-autobiographical story, which was originally a form of self-therapy for the creator Nate Milton, who was diagnosed with bipolar disorder. It was an attempt at focusing the ‘dark energy’ generated because of his mental health conditions into creative works. It is an animated short. The genre is science-fiction – the film deals with themes of mental health, stemming from the creators’ experiences in being in The realm of High Strangeness, Magical Thinking, and Manic Delusion.

8. Sometimes, I Think About Dying

Creator: Stephanie Abel Horowitz

This short film follows the story of Fran, an office-working woman who goes on about her life without being able to get rid of her desire to die. However, things change when she meets Robert. This film does an incredible job of delicately depicting suicidal ideation without being insensitive or cynical. It also perfectly balances the grave themes of mental illness and depression with the awkwardness of new romances.

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9. Beat

Creator: Aneil Karia

Starring Ben Whishaw, Beat is a film about a man that society deems ‘unusual’ or ‘abnormal’, someone you would usually avoid. He acts impulsively and walks the thin line between consuming hopelessness and euphoria. Although this film does not talk about mental health issues overtly, it reveals to viewers the inner workings of a person who is deemed to be outside the norms society finds acceptable. It is a highly impactful film that will leave you reflecting on your social interactions and how society treats those who are ‘different’.

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10. Butterfly

Creator: Blue Daniels

This film revolves around the life of a failed art student, Nadia, grappling with depression and coming to terms with the untimely death of her father. It also closely depicts her relationship with her mother, who is battling alcohol addiction. In the film, Nadia’s depression is personified as a physical entity. Although the tone is sombre, there is an underlying hope that runs along with Nadia’s journey through mental health challenges.

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11. Resurrektor

Creator: Angad Aulakh

Resurrection is a horror short film that plunges the audiences into the depths of a young woman’s grief-fueled journey. The story revolves around a young woman named Rose and her desperate, grief-fueled journey in search of her sister after the latter’s disappearance. The film deals with grief, death, heartbreak, and loss while maintaining an unsettling, eerie, and sinister atmosphere to keep the audience engaged.

12. The Distraction

Creator: Matty Brown

This film is a 10-minute short depicting the extremely disorienting experience of an anxiety attack. The genius of this short film lies in its form of portrayal of mental health problems. Instead of showing the conditions of severe depression and anxiety from a third-person perspective, it attempts to emulate the feeling of everything being ‘too much’. The images and sounds in the film gradually become unhinged, providing the viewers with a close first-hand experience of those conditions.

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Short films that explore the subjects of mental health, depression, anxiety, grief, loss, abandonment, mental illnesses and disorders, and other such issues can be a great medium for creators and writers to put their experiences out into the world. They allow viewers to feel like they are not alone in their journey, and can also instil in them hope for the future and strength to keep battling against their problems. They can also be greatly helpful in eliminating the stigma around mental health issues, and sensitise the audiences towards those who are struggling.

The post 12 Short Films That Talk About Mental Health appeared first on Psychologs Magazine | Mental Health Magazine | Psychology Magazine | Self-Help Magazine.

Read More: Kho Gaye Ham Kahan: A Dark Story of Social Media World

Social media, which we sometimes consider the latest medium of networking has been there for a long time now. Social media is a great way to find friends, show your talent, take up new hobbies, get a job and learn almost anything you want to without stepping out of your house. It was essentially remarkable for people to express their emotions and views at the time of the COVID-19 pandemic when every single person was locked till the situation of the world became better. But as we all know, there are several shortcomings of this social media that have now become an integral part of our lives.

Starting from loneliness, to fear of missing out, social media makes people constantly compare themselves to others. While it’s all perfect and aesthetic in the world of social media, oftentimes, the people that you see through screens having the most number of followers, have to go through the circumstances of using it too much. One such major effect that we will be talking about in this article is social media and its effect on our attention span.

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According to the American Psychological Association, attention span is “the length of time an individual can concentrate on one specific task or other item of interest.”. Attention span refers to the ability of an individual to focus on a particular stimulus for some time. The longer it takes a person to shift from a particular stimulus makes it easy to focus and concentrate, in short, retain attention for a longer period. Although your concentration might vary in situation, place and many external and internal factors, one prominent factor nowadays is the usage of social media. The need to respond quickly online, makes it difficult to focus on any ongoing tasks that the person might be engaged in. Social media and notifications are some of the key distracting features in the modern day.

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Risks of Short Attention Span

• Faces difficulty in communicating their ideas.
• He/she becomes less detail-oriented which increases the scope for errors.
• The performance of the person at school, work, or social events decreases.
• The person experiences an inability to complete daily tasks and meet deadlines.
• Lack of self-care leads to poor health conditions and an inability to take up healthy habits.

How does social media affect the Attention Span?

Attention Span is affected by the increased use of social media as there is no scarcity of content on the social media platforms and the mindless scrolling makes an individual shift from one stimulus to another in no time. On an episode of a famous podcast, “Speaking of Psychology by the American Psychological Association”, Dr Gloria Mark, PhD, explains that the constant stimulation that we receive from social media platforms, paired with the constant influx of information in our daily lives affects our brain’s ability to maintain attention over some time. Paul G. Simeone (PhD) Vice President, Medical Director of Behavioral Health at Lee Health, says “There are no clinical diagnostic criteria for social media addiction, but general addiction criteria can be adapted to people’s social media use.

Read More: Social Media Addiction Among Children and how to deal with it.

Like with many addictions, social media directly targets the reward system within the brain, triggering a release of dopamine.” (Macit et al., 2018) This pretty much explains the whole idea behind the additive social media and its effects on us. The dopamine serves as the reward system within us. Other reasons for having a shorter attention span can be related to certain conditions like ADHD or attention deficit hyperactivity disorder, depression, brain injury, any type of learning disability, autism or other conditions that include a decline in the cognitive functioning of an individual.

Activities that can help you Increase your Attention Span

While it’s quite common for us to have a shorter attention span nowadays. But if your attention span is leading to distress or any type of dysfunctioning in your social, occupational and personal life, it’s time for you to seek professional help. From there it will be easier for you to identify the root cause of the shortening of your attention span. But here are a few of the steps you can take to help yourself increase your attention span.

• Therapy: therapy will not only identify your problems in a more detailed manner it will also let you have personalized solutions to your problems.
• Drink water and hydrate yourself: we might not notice the effects of dehydration on our body but studies have found that dehydration for two hours can impair your concentration.
• Exercise: 30 minutes of exercise or walking daily can lead to a better attention span and focus in an individual. Studies have shown it is even beneficial for people with ADHD.
• Chewing gum: yes you heard it right, chewing gums can be beneficial for people to increase their attention span, and alertness and lower stress levels. It is an easy way of developing attention span.
• Practice mindfulness: mindfulness is a process that makes you pay attention to details and focus on one thing at a time. It can be achieved through several methods, for example; mindful breathing, eating etc.
• Meditation: It is no wonder that meditation is beneficial for an individual’s ability to perform better, and have more focus and concentration on their daily life activities. It’s the most tried and tested method to increase attention span.
• Try listening or reading more than viewing content: Listening to a podcast or reading stories will enable your mind to create images out of your schemas which will keep you engaged and let you focus more on the details, rather than when you watch content.

Every one of us gets bored of things, places and people around us, sometimes when we multitask, there are external factors like noise and distractions, and sometimes it’s burnout or exhaustion that makes it difficult for us to focus on a single thing for a longer period. Taking breaks in between, walking, reading books, meditation etc. are the way out of it. Although it’s recommended to engage for a smaller amount of time on social media. But if the shorter attention span affects your daily life, try asking for professional help.

The post How Social Media Affects Our Attention Span appeared first on Psychologs Magazine | Mental Health Magazine | Psychology Magazine | Self-Help Magazine.