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Types of Depression and Symptoms

Depression Follow-Up
Depression
Depression

Depression (with all its types and symptoms) is frequently confused with natural and circumstantial feelings of grief or sadness. However, depression is not merely a weakness. It is not something to be taken lightly. Indeed, it is quite a serious issue and can last for long periods of time. Accordingly, there are different types of depression and they could present with more than a couple of symptoms.

In fact, depression does not merely involve feelings of hopelessness, helplessness, and worthlessness. To summarize, it is much more terrible and has a negative effect on your day-to-day functioning.

Further, there are many different types of depression. These are:

  1. Firstly, Major depression
  2. Secondly, Bipolar depression
  3. Thirdly, Psychotic depression
  4. Fourthly, Chronic depression (even dysthymia)
  5. Fifthly, Seasonal depression
  6. Sixthly, Substance-induced depression
  7. Seventhly, Postpartum depression
  8. Eighthly, Double depression
  9. Ninthly, Treatment-resistant depression
  10. Tenthly, Secondary depression
  11. Finally, Masked depression
Symptoms

First off, signs and symptoms of clinical depression vary. Secondly, they depend largely on how severe, how long-lasting, and how often they come into play. In addition, there are individual differences. Therefore, while some experience a few signs of depression, others experience more. Hereunder is a list of symptoms that might indicate that you may be suffering from depression and that you might want to consult a psychiatrist:

  1. Firstly, Being sad for most parts of the day, especially in the morning
  2. Secondly, Feeling like blaming yourself unnecessarily or feeling worthless almost every day
  3. Thirdly, More inclined towards being negative
  4. Fourthly, Sleep Difficulties i.e. Loss of sleep or Excessive sleep
  5. Fifthly, Regular contemplations of death or suicide
  6. Sixthly, Significant weight gain or weight loss
  7. Seventhly, Appetite loss or overeating
  8. Eighthly, Feelings of high fatigue and low energy levels almost every day
  9. Ninthly, Inability to make decisions or impaired focus and difficulty concentrating
  10. Tenthly, Lack of interest in almost all daily activities or hobbies, including sexual activity
  11. Eleventhly, Irritability, and restlessness
  12. Twelthly, Cramps, headaches, and digestive problems persist even with treatment
Causes

Although the exact cause of depression is not yet determined, depression is supposedly caused by a combination of a number of factors:

  1. Biological differences
  2. Hormonal imbalances
  3. Brain chemistry
  4. Inherited traits or genetic disorders.
  5. Social and Psychological factors.
  6. Also, Co-morbid or Chronic Medical Conditions.

And finally, 7. Treatments with certain Medications.

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Schizophrenia – The “psycho” disorder?!

Schizophrenia

What is Schizophrenia?

Schizophrenia is a complex brain disorder, with its pathogenesis in neurodevelopmental anomalies. The 5 domains of schizophrenia include:

  • Positive symptoms (delusions, hallucinations).
  • Negative symptoms.
  • Ubiquitous cognitive deficits
  • Motor symptoms (dyskinesias).
  • Deficits in social cognition, or socio-occupational functioning.
Negative Symptoms: 

Negative symptoms include blunted affect, alogia, avolition, asociality, amotivation, anhedonia, ideational constriction, apathy or inertia, and abulia.

  • Blunted affect: This refers to the decreased intensity and repertoire of emotional expressions.
  • Alogia: This refers to the paucity in the speech content that is evident in patients of schizophrenia.
  • Avolition: This refers to the deficits in initiation and maintenance of goal-directed behaviors.
  • Anhedonia: This is the decreased ability to experience and anticipate pleasure, or pleasurable emotions. Recent studies have pointed out that patients with schizophrenia have the ablility to enjoy the pleasurable experience. However, they display a lack of wanting to experience these pleasurable pursuits or enjoyable experiences. Consummatory hedonia is the ability to experience an emotion. Also, anticipatory hedonia is the want to experience a pleasurable pursuit. Patients with schizophrenia display anticipatory anhedonia. However, negative symptoms have not been unique to schizophrenia alone.
Classification of Negative Symptoms:

Deficits in the brain circuitry concerning reward (nucleus accumbens), motivation and pleasure are the reason for negative symptoms.

Negative symptoms are further classified into:

  • Enduring Primary Negative Symptoms: The enduring primary negative symptoms can consistently present over long periods of time, despite fluctuations in other aspects of the disease. These enduring primary negative symptoms constitute what is called the deficit syndrome in schizophrenia.
  • Transitory Secondary Negative Symptoms: Secondary negative symptoms can occur transitory in nature, fluctuate largely over the course of the illness, and abate with reduction in the other aspects of the disease.
What Causes Secondary Negative Symptoms?
  • These are secondary to positive symptoms. That is, if a patient hears voices commanding him not to venture out of his home, lest he is attacked by his arch nemesis, such an individual is bound to stay at home for the fear of being attacked. Such an individual will also limit his social interaction, and display paucity in his speech content. People mistake this for apathy and alogia. However, in fact it is a reflection of the aftermath of auditory hallucinations, a positive symptom.
  • Secondary negative symptoms are attributable to chronic social deprivation. This is evident in patients who are chronically institutionalized in asylums. Such long bouts of social isolation serve to remove all motivation in these individuals to interact with the outside world, especially at a time when they are overwhelmed by their illness, and are unable to integrate their inner perceptual experiences. Chronic institutionalization comes across as a severely under-stimulating environment. 
  • Lastly secondary negative symptoms may be due to medications themselves. In medical terms, it is called neuroleptic-induced dysphoria. The medications which are used to treat a psychotic breakdown cause a reduction in the levels of the happy hormone serotonin, and this may produce a depression like picture. However, this is not to be confused with the post-psychotic depression that is commonly seen after a psychotic episode. Although the treatment does not differ in both these scenarios, recognition of the individual clinical scenario has important prognostic ramifications. In theory, risk of exacerbation of the psychotic symptoms exists, when the post-psychotic depression is treated with antidepressants.
Deficit Syndrome:
  • Indeed, deficit syndrome or a clustering of these negative symptoms entails a poor quality of life, and impaired socio-occupational functioning.
  • Subsequently, individuals become unproductive, and lead a life of social isolation and deprivation.
  • The motivation to go out and do something beautiful, achieve a target, strive towards betterment of oneself diminishes and stops. Also, work towards a greater good of one’s community, all day to day goals in the lives of a regular individual, cease to exist.
Degree of Future Negative Symptoms:
  • Firstly, Among the strongest predictors of the degree of future negative symptoms is Duration of Untreated Psychosis, or DUP.
  • Thus, DUP refers to the time lag between the appearance of the first psychotic symptoms, and the treatment sought for these symptoms.
  • However, greater the duration of the untreated psychosis, greater is the future occurence of negative symptoms and cognitive deficits.
  • Indeed, an individual with a substantial cognitive reserve offers some protection against the cognitive deficits in schizophrenia, and dementia.
  • Since the nature of these cognitive deficits is ubiquitous, these may be evident as early as the prodromal phase of schizophrenia.
  • Indeed, greater the volume of grey matter loss, greater is the cognitive deficit syndrome. Also, greater the duration of untreated psychosis, greater is the grey matter volume loss.

Treatment:

Factoring in all these points, it becomes imperative to seek comprehensive professional psychiatric help early in the course of the illness. The prodromal phase of schizophrenia presents with memory disturbances, vague anxiety and depressive symptoms, progressive social withdrawal, before the positive symptoms set in. This prodrome can last as long as 5 years before the onset of core psychotic symptoms, like delusions and hallucinations.

Management of Negative Symptoms:
Non-pharmacological Management:
  1. Psychosocial interventions: Indeed, this is as important as psychopharmacological interventions. Thus, forming support groups, and meeting at regular intervals of these groups is important. Nevertheless, these group meetings give voice to individual experiences and problems. So, thereapists give encouragement to client participation. Assessment is done of the progress so far. Therapists also ascertain the goals for the future.
  2. Cognitive Behavioral Therapy (CBT): Therapists aid the clients in recognizing cognitive distortions. Subsequently, they help in unlearning older maladaptive behaviors, and focusing on learning newer adaptive ones. Individualized therapy is suitable. Because, there is no one-size-fits-all treatment. Studies consistently show that individual therapy is better than group therapy in the treatment of negative symptoms.
  3. Cognitive remediation therapy for cognitive deficits: This includes pencil-paper tasks, sudoku, crossword, computer exercises. Therapists tailor some of the exercises to focus on deficits in individual domains like attention, speed of thought processing, verbal working memory, reasoning, and social cognition.
  4. Others: Thus, aerobic exercises help in neurogenesis, synaptogenesis, and modulate neuroplasticity. 
Pharmacological Management:
  1. In fact, Amisulpiride and Fluoxetine treat the negative symptoms. Amisulpride increases levels of the hormone prolactin in the long run. Hyperprolactinaemia can set the precedent for osteoporosis.
  2. However, recent studies have shown that Clozapine has the highest level of evidence in the management of negative symptoms.  With Clozapine, the improvements can be visible even after 6 months of initiation of treatment. 
  3. Moreover, Clozapine trial requires regular monitoring of the White Blood Cell counts, and causes constipation, weight gain, salivation, postural hypotension, and palpitations as common side effects.

Brain Stimulation Techniques:

  1. Transcranial Magnetic Stimulation (TMS). Firstly, TMS of the dorsolateral prefrontal cortex (DLPFC) has proven to be very effective in the treatment of negative symptoms.
  2. Electroconvulsive therapy (ECT). However, it is not as effective for negative symptoms, as it is for depression and positive symptoms.

Novel Treatment Approaches:

  • Emerging molecular targets – These include GABAergic modulation, targeting oxytocin receptors (implicated in the social cognition deficits in schizophrenia, along with mirror neurons). Also, countering neuroinflammation by using cyclo-oxygenase inhibitors like Rofecoxib. Others include – NMDA (N-Methyl-D-Aspartate) antagonists like Memantine, Glycine-reuptake inhibitors like Bitopetrin, and Metabotropic Glutamate Receptor 2/3 agonists like Pomaglumetad. Memantine, Bitopetrin and Pomaglumetad come under the purview of glutamatergic modulation.

There is definitely hope for those afflicted with the deficit syndrome, with researchers identifying a plethora of molecular targets.

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Fits Seizures Epilepsy Treatment

fits seizures epilepsy treatment

Fits, Seizures, Epilepsy is a form of chronic disorder and it is characterized by recurrent seizures and importantly does have treatment options. The episodes of epileptic seizures may differ from person to person. These seizures could be a result of genetic disorder or a result of trauma or stroke. During a seizure, a patient may also experience symptoms of neurological disorders and sometimes lose consciousness. However, treatment is available.

Medical help for fits seizures or epilepsy i.e. treatment

Medications cannot cure seizures entirely. However, proper medicines help in eliminating recurrent seizures. These medicines stabilize the electrical activity within the brain preventing seizures.

How effective is the medication treatment for fits seizures or epilepsy?

The success of controlling seizures using medicines depends on the type and severity of the epilepsy. Medicines for epilepsy are usually very effective and may fully keep seizures under control. However, brain problems can cause seizures. In such cases treatment may be more difficult. Usually, epilepsy medicines can control seizures for a long period of time when they are taken regularly.

Need for medical help

The decision about when to start medicines for epilepsy is a tricky one. This is because a first seizure cannot confirm whether a person has an on-going epilepsy problem. A second seizure may occur after many years or may not happen at all. Prediction of seizures is also quite difficult.

The severity of seizures also indicates when to start medicines for treatment. In case a first seizure is quite severe, medication should be started at once. Some people have very mild seizures even though they may be recurring in nature, and medication can be avoided in this situation.

All the pros and cons must be thought over before starting medications for the treatment of fits or epilepsy. It is advisable to wait for a second seizure and then start medications for treatment. You should always consult a doctor to know when you need to start taking medicines to treat the condition.

For making the most out of the medicines to control seizures, you should follow certain steps:
  1. You must take medications exactly as your doctor has prescribed.
  2. Before switching to generic versions of your medicines or before taking other prescribed medicines, you must consult your doctor.
  3. You should never stop taking the medicines.
  4. In case you experience enhanced depression, mood swings and suicidal thoughts, you should talk to your doctor immediately.
  5. In case you have migraine, you should let your doctor know so that he can prescribe you anti-epileptic medicines, which also prevent migraines.

Medicines cannot treat the underlying cause of epilepsy, but these help in controlling seizures and this is the most common symptom of epilepsy. Visit with a neuropsychiatrist after making an appointment.

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Depressed Women Vaginismus

Sexual Energy for Men
Sexual Intercourse
Sex or Sexual Intercourse

Sexual problems are very common.

Firstly, talking about vaginismus, a depressed woman comes to mind. It is not only the cyclical changes in physiological and psychological terms that women have to endure and become resilient. Women also need to change to external circumstances.  Hence, they are probably designed to be flexible enough for change.  However, depression can get the better of even the so-called toughest woman. The good news is that it is something that Psychiatrists can treat to the fullest degree. Among the various symptoms of depression that are easily modified with medications, sexual symptoms are rarely discussed. However, one symptom rarely discussed is sexual problems or disinterest due especially to physical causes resulting in depression.  

A specific sexual disturbance, especially during the initiation of first sexual contact or encounter, is dyspareunia. The female version of which is vaginismus, which could be more common in depressed women. Various successful vaginismus treatments do not require interventions. These include medications, surgical operations, psychotherapeutic measures, nor any other complex interventional procedures.


Vaginismus is treatable and the success rates are quite high. 

Among the most effective treatment approaches in depressed women with vaginismus is pelvic floor control exercises, commonly known as kegel exercises. This, along with insertion or dilation training using objects specific to the sexual treatment procedures, is helpful. Resulting in pain elimination techniques using psychotherapeutic measures like exposure and response prevention is helpful. Likewise, transition steps with incremental tolerance to pain and enjoyment of the act are taught. Also, exercises designed to help women identify, express, and resolve any contributing emotional components are helpful. They either are from past experiences or from ill-informed sexual learning experiences, which are mostly hearsay.

Treatment

Women can do their treatments in the comfort of their homes. Thus, allowing a woman to work at her own pace in privacy or cooperation with her health care provider. The sexual pain, tightness, and penetration difficulties due to vaginismus in depressed women are completely treatable. In addition, they fully overcome any remaining pain or discomfort with time.

Women experiencing pain or tightness during sexual activities can expect great benefits. However, if the pain is associated with penile penetration problems, including unconsummated relationships, they can expect a high degree of resolution of vaginismus. This is true even in depressed women. This would allow for full pain-free and adequate intercourse to the satisfaction of both partners.

Vaginismus treatment in depressed women and exercises follow a manageable, step-by-step process ~
Step 1 –

Understanding Vaginismus. Step 1 provides an overview of vaginismus and how symptoms can arise from it. Symptoms include sexual pain, tightness, burning sensations, or penetration difficulties that may result from it. Women start their sexual endeavors with this approach. The women become proactive about their sexual health. This is because understanding vaginismus is fundamental to the process of overcoming it. Topics also include obtaining a solid diagnosis, treatment methods, relationship issues, pelvic/relaxation techniques, conditioned responses, and muscle memories.

Step 2 –

Sexual History Review & Treatment Strategies. A balanced approach helps women review and analyze their history. Exercises help identify and evaluate any events, emotions, or triggers contributing to vaginismus sexual pain or penetration problems. Checklists and detailed exercises map out a woman’s sexual history and pelvic pain events, working toward appropriate treatment strategies. Emotional reviews help detail any negative events, feelings, or memories that may collectively contribute to involuntary pelvic responses. Topics also include blocked or hidden memories. In addition, how to move forward when there have been traumatic events in a woman’s past.

Step 3 –

Sexual Pain Anatomy. Women often lack complete information about their body’s sexual anatomy, function, and the causes of pelvic pain and penetration problems. Confusion regarding problems with inner vaginal areas and vaginal muscles frequently leads to misdiagnosis and frustration. Step 3 educates about these sexual body parts, emphasizing their role in sexual pain and penetration issues. Topics include how to distinguish what kind of pain or discomfort is normal with first-time or ongoing sex. Also, what physical changes occur during arousal to orgasm cycles in the context of sexual pain or penetration problems. In this step, explanations about the Anatomy areas such as the hymen and inner vulva. These areas are demystified (for example, there are six diagrams of hymen varieties to help distinguish hymen problems).

Step 4 –

Vaginal Tightness & The Role Of Pelvic Floor Muscles. Female sexual pain and penetration difficulties typically involve some degree of involuntary tightening of the pelvic floor. This step focuses on the role of pelvic floor muscles, especially the pubococcygeus (PC) muscle group. This explains in great detail how triggering the PC once continues their involuntary tightness. This continues with increasing attempts at intercourse. Effective vaginismus treatment focuses on retraining the pelvic floor to eliminate involuntary muscle reactions that produce tightness or pain. Learning how to identify, selectively control, exercise and retrain the pelvic muscles is a trick. This is to reduce pain and alleviate penetration tightness and difficulties is an important step in vaginismus treatment.

Step 5 –

Insertion Techniques. Allowing initial entry without pain for women with painful penetration is the purpose of this technique. In this step, women practice pubococcygeus (PC) muscle control techniques. Women allow the entry of a small object (cotton swab, tampon, or finger) into their vagina. Thus, gradually working completely under their control and pace. The step helps in any previous closure of the entrance to the vagina and prevention of penetration by involuntary muscle contractions. Women begin to take full control over their pelvic floor. They subsequently learn how to flex and relax the pelvic floor at will, eliminating unwanted tightness and allowing entry.

Step 6 –

Graduated Vaginal Insertions: However, when used properly, vaginal dilators are effective tools to help further eliminate pelvic tightness due to vaginismus. Also, dilators provide a substitute means to trigger pelvic muscle reactions. Thus, the effective dilator exercises in Step 6 teach women certain techniques. However, these include overriding involuntary contractions and relaxing the pelvic floor to respond correctly to sexual penetration. Subsequently, graduated vaginal insertion exercises allow women to transition comfortably. Hence, this is to set the stage where they are ready for intercourse without pain or discomfort.

Step 7 –

Sensate Focus & Techniques For Couples To Reduce Pelvic Floor Tension. Helping with the transition to pain-free intercourse, this step explains sensate focus techniques. This is for couples to use to reduce pelvic floor tension and increase intimacy. Couples begin to work together during this step as exercises teach how to practice sensate focus (controlled sensual touch) successfully. In addition, they prepare for pain-free intercourse using techniques from earlier steps. The exercises build trust and understanding. In addition, they assist in the process of adjusting to controlled intercourse without pain.

Step 8 –

Pre-Intercourse Readiness Exercises Finalizing preparations for couples to transition to fully pain-free intercourse, this step completes pre-intercourse readiness—couples review and practice techniques that eliminate pelvic floor tension and prepare to transition to full intercourse. Preparing ahead of time is the key to this step. This is to manage, control, and eliminate pain or penetration difficulties. Hence, the exercises assist with the final transition to pain-free intercourse.

Step 9

Making The Transition To Intercourse. Step 9 explains the techniques used to eliminate pain and penetration difficulties while transitioning to normal intercourse. This section includes many troubleshooting topics of great use. Examples include, such as positions to use to maximize control and minimize pain, tips to ensure more comfortable intercourse, etc.

Step 10

Full Pain-Free Intercourse & Pleasure Restoration. The final step toward overcoming vaginismus includes penis entry with movement and freedom from any pain or tightness. To educate, build sexual trust and intimacy are the goals of Step 10. They help complete the transition to full sexual intercourse free of pain. Couples can begin to enjoy pleasure with intercourse, initiate family planning, and move forward to live a life free from vaginismus.

CONSULT THE SEXUAL MEDICINE SPECIALIST FOR BEST RESULTS

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Sexual Problems – How Does It Affect You

Sexual Intercourse
Sexual Intercourse
Sex or Sexual Intercourse

Both men and women can suffer from sexual dysfunction or sexual problems. In common person’s parlance, it is a problem that prevents you from experiencing sexual satisfaction. If you are experiencing sexual dysfunction in any part of the sexual response cycle, you are not alone. This traditionally includes excitement, plateau, orgasm, and resolution. Research suggests that 43% of women and 31% of men report some degree of sexual dysfunction or difficulty.

It also remains a topic that many people are hesitant to discuss and resolve worldwide. Read on to know more about sexual dysfunction. This is so that you can understand it and seek treatment for it. Moreover, this is because treatment options are available and extremely helpful.

Types of sexual dysfunction
Sexual dysfunction is classified into four categories:

  1. Desire disorders: This is a generalized lack of sexual desire or interest in sex
  2. Arousal disorders: Inability to become physically aroused during sexual activity
  3. Orgasm disorders: A delay or absence of orgasm
  4. Pain disorders: Pain during intercourse
Symptoms of sexual dysfunction 

In men:

  1. Erectile dysfunction – An inability to achieve or maintain an erection for penetrative sexual intercourse
  2. Retarded ejaculation – An absent or delayed ejaculation despite sexual stimulation
  3. Early or premature ejaculation – Inability to control ejaculation

In women:

  1. Inadequate vaginal lubrication before or during sex
  2. Inability to relax the vaginal muscles for sexual intercourse to happen
  3. Lack of interest in or desire for sex. An inability to become aroused or pain during intercourse is also classified as sexual dysfunction.
Causes of sexual dysfunction
  1. ​Physical causes – Several medical conditions can cause problems with sexual function. They include diabetes, heart and neurological problems, hormonal imbalances, kidney or liver failure, and the use of habit-forming substances. Antidepressant use can also affect sexual function.
  2. Psychological causes. – Stress and anxiety, sexual performance anxiety, relationship problems, depression. These are some of the psychological causes responsible for sexual disorders. In addition, feelings of not being good enough and the effects of a past sexual trauma also come into play.
Diagnosis of sexual dysfunction

Subsequently, the doctor will begin with history. This includes talking about symptoms, followed by a physical exam to rule out medical problems.

However, a major part of diagnosis is psychological. Therefore, the doctor will evaluate your attitude about sex, as well as other contributing factors. Hence, these may include fear, anxiety, past sexual abuse, relationship problems, medications, habit-forming substances, etc. In conclusion, this is to understand the underlying cause of the problem.

Treatment

In fact, psychiatrists and sexologists can treat most types of sexual dysfunction by addressing the underlying physical or psychological problems. In addition, other common ways to treat sexual dysfunction are:

  1. By changing a medication that may be causing sexual dysfunction. If you have a sexual dysfunction due to hormone deficiencies, you may benefit from hormone shots, pills, or creams. Men can use Viagra or Cialis for erectile dysfunction by increasing blood flow to the penis.
  2. Mechanical aids – Penile implants or vacuum devices can be used in men to maintain an erection. Vacuum devices are used in women too. In addition, there are dilators to help women who have an extremely narrow vaginal opening.
  3. Sex therapy – Marriage counselors and therapists help couples resolve their relationship issues that may be causing sexual dysfunction.
  4. Behavioral therapy helps you seek insight into your behavior, causing sexual dysfunction, and addressing it.
  5. Psychotherapy. This type of therapy can help you resolve prior sexual trauma—feelings of inadequacy, anxiety, fear, or guilt, and poor body image.

In conclusion, kindly click to read more here if you have questions and are suffering from any of the above. We also have a blog post in Kannada(ಲೈಂಗಿಕ ತೊಂದರೆ). Click here to read that article. Also, feel free to contact the expert to have your problem/s solved.

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How to Increase Sexual Energy for MEN

Sexual Energy for Men
Sexual Energy for Men
How to Increase Sexual Energy for men

How to Increase Sexual Energy for Men

We discuss how to increase sexual energy for men naturally.

What are Kegels?

Firstly, a Kegel is an exercise specifically designed to strengthen your pelvic floor muscles.  This can help you improve erection angle, improve erection quality, give more intense orgasms, indirectly enlarge your penis, cure incontinence. And much more, thus improving sex !!! Hence, this is one of the most important ways on how to Increase Sexual Energy for Men. These are some of the many ways to improve many sexual problems.

Kegel History:

Firstly, Kegels were invented by Dr. Arnold Kegel, an Obstetrician, in the 1940s. Although developed for women, it became clear Kegels are also great for male sexual health !!!

Find your PC (pubococcygeus) muscle:

While urinating, contract your muscles, so you either slow or stop the flow of urine.  Indeed, those are your pelvic floor muscles !!!

4 Simple Steps:

  • Contract
  • Hold
  • Release
  • Repeat

Multi-Orgasmic Men?
YES!  However, with strong pelvic floor muscles and practice, men CAN become multi-orgasmic !!!

Don’t just Kegel

In addition, combine your Kegel with other penis exercises like jells and stretches to maximize your results !!!

TIP ~

Firstly, have your partner do Kegel too.  In fact, you’ll both enjoy a harder erection and a tighter vagina. Here we have discussed how to increase sexual energy in men !!!

In addition, within the framework of the World Health Organization’s (WHO) definition of health as a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity, reproductive health, or sexual health/hygiene, addresses the reproductive processes, functions, and system at all stages of life. However, UN agencies claim sexual and reproductive health includes physical as well as psychological well-being vis-a-vis sexuality.

Therefore, reproductive health implies that people can have a responsible, satisfying, and safer sex life. In addition, they must have the capability to reproduce and the freedom to decide if, when, and how often to do so. Therefore, one interpretation of this implies that men and women ought to be informed of and have access to safe, effective, affordable, and acceptable birth control methods. Men should thus, know how to increase sexual energy in themselves.

Also, access to appropriate health care of sexual, reproductive medicine and implementation of health education programs to stress the importance of women going through pregnancy and childbirth could provide couples with the best chance of having a healthy infant.

Indeed, individuals do face inequalities in reproductive health services. However, inequalities vary based on socioeconomic status, education level, age, ethnicity, religion, and resources available in their environment. Men are more likely NOT to access healthcare services, especially to increase their sexual energy.

Finally, it is possible, for example, that low-income individuals lack the resources for appropriate health services and the knowledge to know what is appropriate for maintaining reproductive health.

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Migraine We Do Magic

Migraine We Do Magic
We Do Magic to Help Prevent Migraine

Yes!!! That’s right.If you have migraine we do magic to relieve it  

Firstly, a migraine headache is characterized by a severe headache usually affecting one side of the head. In addition, there are other symptoms along with headaches like nausea/vomiting, sensitivity to light and sound. Nevertheless, some patients experience neurological phenomena like changes in vision, temporary loss of sensation, and altered sensation, a phenomenon known as an aura (flashes of light, zigzag patterns, bright spots, tingling in the arms, and the legs). A migraine headache can last for 2 to 3 days. Migraine? We do magic!!

Symptoms

The symptoms depend on the stage of a migraine attack. The stages of a migraine attack can be: 

  1. Prodrome, Aura, Headache or attack, and Postdrome. 
  2. Prodrome: One to two days before the migraine attack, the patient may experience; 
  • Mood swings. 
  • Food cravings. 
  • Increased yawning. 
  • Stiff neck. 
  • Constipation and frequent thirst and urination. 

In case of an aura (during or before a migraine), there may be visual, motor, speech, and sensory illusions and disturbances such as, 

  • Loss of vision. 
  • A strange sensation of needles pricking an arm or a leg. 
  • One side of the body becomes weak and numb. 
  • There are visual illusions such as the appearance of flashes of light, zigzag patterns, bright spots. 
  • There is a problem with hearing and speaking. 
  • However, in some cases, there may be a hemiplegic migraine (the limb becomes weak). 
During a Migraine Attack (lasts for 4 to 72 hours), there may be 
  1. Throbbing pain on either one or both sides of the head 
  2. Blurred vision, light-headedness. 
  3. Nausea and vomiting 
  4. Sensitivity to light and sound 
  5. Sensitivity to touch and smell (though rare) 

Finally, in Post-drome (after a migraine), there can be 

  1. Mood swings. 
  2. A person may be sensitive to light and sound. 
  3. Dizziness and weakness 
  4. Confusion 
  5. Extreme fatigue 

Indeed, an amalgamation of environmental and genetic factors may be responsible for migraines. Therefore, triggers vary for each patient: 

  1. Stress and extreme physical exertion 
  2. Obesity 
  3. Caffeinated drinks and habit-forming beverages 
  4. Salty and processed foods 
  5. Altered sleeping habits 
  6. Hormonal alterations in women (Constant fluctuation in the level of estrogen) 
  7. Oral contraceptives and certain vasodilators (nitroglycerin) 
  8. Preservatives like MSG (monosodium glutamate) and Aspartame (sweetener) 
  9. Sunshine, certain odors, travel, etc., can trigger a migraine. 
Treatment and Prevention: 
  1. Medicines under supervision to abort an attack of migraine and special medicines to stop attacks as well as to prevent a migraine from recurring, also known as maintenance therapy
  2. Finally, Lifestyle changes are helpful to decrease attacks: 
  • Avoid your trigger for a migraine. 
  • Follow regular sleep-wake cycle. 
  • Regular exercise, meditation. 
  • Avoidance of caffeine-containing and other habit-forming beverages. 

If you have a concern or query, you can always consult an expert & get answers to your questions! Yes… Migraine We do Magic

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Worry Fear and Anxiety

Worry Fear Anxiety

Worry fear anxiety are all a normal part of life, and can even be helpful in some instances. We often worry about things that are present in our lives, such as finances, work, and family, and this worry has the potential to help us make good decisions in these areas. This is normal and is not a cause of concern as this kind of worry leads to solutions to problems.

It is possible, however, for worry to become more confronting, emotionally, than these everyday worries. If you are experiencing worries that are excessive, uncontrollable, or irrational, and have been experiencing these worries for an extended period of time, you may be suffering from Generalized Anxiety Disorder, or GAD.

If you feel that your worrying is out of your control and that you need some help understanding and dealing with it, this information on worry and Generalized Anxiety Disorder will help

While most people worry about everyday things such as family, work pressures, health, or money, worrying about these kinds of things do not typically get in the way of everyday functioning. However, people with GAD find that their worry is excessive (they worry more about a situation or scenario than others do or “blow things out of proportion”), difficult to control, and pervasive (they worry fear or anxiety begins about a specific event but then extends to all similar or related events). GAD often results in an occupational social and physical impairment, as well as emotional distress.

Generalized Anxiety Disorder

There is a 10% chance of a person developing Generalized Anxiety Disorder at some point in their life, and 3% of the population will be diagnosed with GAD in a given year. This disorder is one of the most common diagnoses at the primary care level. The age of onset of GAD is quite variable, ranging from twenty to forty years of age, but most report that they have always been worriers and that worrying is only now becoming a handicap. Females are more likely to develop GAD than males.

GAD tends to develop gradually and fluctuate in severity over time. Although most people appear to be symptomatic for the majority of the time since the onset of the disorder, about one-quarter of people with GAD exhibit periods of remission (three months or longer without symptoms).

Research has identified various core issues in the development and maintenance of GAD. For example, intolerance of uncertainty about the future has been identified as one of the core issues in GAD. The role of “worry about worry, in which people believe that worry is uncontrollable or inherently dangerous, is also central. Excessive worry can also be a way of avoiding emotional processing related to fear, and the role of emotion dysregulation and experiential avoidance may also be central to GAD.

Signs and Symptoms

So what are the signs of Anxiety which result in GAD that requires you to consult a psychiatrist to find the right solution in terms of therapy with medications or counseling or both:


1. Excessive worrying that lasts for months, plus some or all of the following
2. Feeling restless, keyed up, or on edge most of the time
3. Being easily tired
4. Having difficulty concentrating, or having your mind go blank.
5. Being irritable.
6. Having tense or sore muscles.
7. Having difficulty falling asleep, staying asleep, or having restless, unsatisfying sleep.
8. Over-planning
9. Excessive list making
10. Seeking reassurance from others


Seek help when you still can and has not yet gotten to the point where worrying is actually making you NOT be able to function either at home in making domestic relationships better or outside of the home in the work or school or any other setting that is making your productivity go down and getting you into trouble. CONSULT a psychiatrist as soon as possible.

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Insomnia and Sleep Difficulties

Insomnia and Sleep Difficulties. Can it affect your Emotions?

Insomnia Sleep Difficulties Hygiene

Firstly, there is a distinct relationship between sleeping disorders and your emotional health. In fact, both influence each other. However, insomnia and sleep difficulties, are common sleeping disorders, is generally caused due to stress and tension.

In fact, depression and anxiety also account for insomnia. Indeed, it has been proven by research. In fact, people who experience sleeplessness or cases of insomnia are at a higher risk of depression and similar psychiatric disorders.

In fact, insomnia and sleep difficulties are an important factor which cause depression, and many people affected by it commit suicide. However, researchers have found dysfunctional activity in the area of the brain where emotions are processed and regulated. In fact, among people with insomnia, their study explains the mechanism by which insomnia affects and influences emotions. In addition, in people, this leads to depression and other disorders.

The ways in which insomnia and sleep difficulties affect your emotions:

In fact, there is a clear difference in the brain activities of people with insomnia. However, this is when compared with normal people who get good sleep. In fact, there is usually a great difference between the activities of the amygdala. Indeed, these are neurons in the temporal lobe of the brain. Thus, the amygdala is very important in regulation and processing of emotions.

Signs and symptoms or insomnia or sleep difficulties
  1. Insomnia disrupts the ability of the brain to process negative emotions.
  2. Nevertheless, insomnia causes neural change and problems with regulating emotions.
  3. Insomnia disables the ability to judge or sense any kind of emotion by looking at a person’s face. However, it is difficult to judge emotions such as anger and sadness in people who have insomnia. This impairment occurs more in women.
  4. Insomnia and similar sleeping disorders affect our inhibition and disrupt our impulse control mechanism. An insomniac person is likely to develop increased impulsiveness to negative stimuli.
  5. People who have insomnia develop a perception of negative stuff and perceive most things negatively, however, rather than looking at the bright side, which a normal person tends to do. Insomniacs are characterized by a negative mood and are pessimistic.
  6. A sleep-deprived or insomniac patient shows greater activity around the limbic area of the brain. Emotional regulation and processing undertake in the limbic area.
  7. A person who has insomnia develops a cranky personality. The patient is in an irritable mood. The slightest and pettiest of circumstances trigger him. However, insomnia characterizes other symptoms. Examples include swinging moods, high temper, and general fatigue due to lack of sleep.

Insomnia is a sleeping disorder that directly affects a person’s emotions and the processing and regulation of emotions. There is a direct and important link between insomnia and emotional disorders.  Indeed, if you believe you have insomnia or sleep difficulties, it may be best to contact our psychiatrist. Click HERE for the best advice that we can offer you.

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Sleep Hygiene

Sleep Hygiene

What is sleep hygiene? 

Sleep hygiene is a variety of different practices and habits necessary to have good nighttime sleep quality and full daytime alertness. 

Why is it important to practice good sleep hygiene? 

Obtaining healthy sleep is important for both physical and mental health. It can also improve productivity and overall quality of life. Everyone, from children to older adults, can benefit from practicing good sleep habits. 

How can I improve my sleep hygiene? 

One of the most important sleep hygiene practices is to spend an appropriate amount of time asleep in bed, not too little or too excessive. Sleep needs vary across ages and are especially impacted by lifestyle and health. However, some recommendations can guide how much sleep you need generally. Other good sleep hygiene practices include: 

LIMITING DAYTIME NAPS
  • Limiting daytime naps to 30 minutes.  Napping does not make up for inadequate nighttime sleep. However, a short nap of 20-30 minutes can help to improve mood, alertness, and performance.  
AVOIDING STIMULANTS
  • Avoiding stimulants such as caffeine and nicotine close to bedtime.  And when it comes to habit-forming substances, moderation is key. While these habit-forming beverages are well-known to help you fall asleep faster, too much close to bedtime can disrupt sleep in the second half of the night as the body begins to process the habit-forming beverage.    
EXERCISE
  • Exercising to promote good quality sleep.  As little as 10 minutes of aerobic exercises, such as walking or cycling, can drastically improve nighttime sleep quality.  For the best night’s sleep, most people should avoid strenuous workouts close to bedtime. However, the effect of intense nighttime exercise on sleep differs from person to person, so find out what works best for you.   
FOOD HABITS
  • Steering clear of food that can be disruptive right before sleep.   Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion for some people. When this occurs close to bedtime, it can lead to painful heartburn that disrupts sleep. 
THE SLEEP-WAKE CYCLE
  • Ensuring adequate exposure to natural light.  This is particularly important for individuals who may not venture outside frequently. Exposure to sunlight during the day and darkness at night helps to maintain a healthy sleep-wake cycle.
A BEDTIME ROUTINE
  • Establishing a regular relaxing bedtime routine. A regular nightly routine helps the body recognize that it is bedtime. This could include taking a warm shower or bath, reading a book, or light stretches. When possible, try to avoid emotionally upsetting conversations and activities before attempting to sleep.
SLEEP ENVIRONMENT
  • Making sure that the sleep environment is pleasant. Mattress and pillows should be comfortable. The bedroom should be cool – between 60 and 67 degrees – for optimal sleep. Bright light from lamps, cell phones, and TV screens can make it difficult to fall asleep, so turn those lights off or adjust them when possible. Consider using blackout curtains, eyeshades, earplugs, “white noise” machines, humidifiers, fans, and other devices to make the bedroom more relaxing.

What are signs of poor sleep hygiene?

Frequent sleep disturbances and daytime sleepiness are the most telling signs of poor sleep hygiene. In addition, if you’re taking too long to fall asleep, you should consider evaluating your sleep routine and revising your bedtime habits. A few simple changes can make the difference between a good night’s sleep and a night spent tossing and turning.

Contact your psychiatrist to find the right kind of therapy for YOU, either counseling or medications or a combination of both for good sleep hygiene.

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Natural Secrets for a Refreshing Sleep

Natural Secrets Refreshing Sleep
Natural Sleep Secrets Tailored to Your Nightly Needs and Refreshing Sleep

Natural Secrets for a refreshing sleep sounds elusive. Sound slumber results in increased energy and productivity, improved heart and immune system health, a better mood, even a longer life. And hey, you feel so much better after a satisfying 8 hours of rest. But chances are, you’re not getting it. Sleep issues are epidemic among women today,

Plan.

Not surprisingly, women tend to get less sleep than men do overall. Even if you don’t have children, levels of sleep-promoting estrogen sink regularly during menstruation and permanently in menopause. And symptoms related to both—cramps, headaches, hot flashes, and night sweats—also disrupt slumber.

But experts agree that these biological facts don’t mean that sleep deprivation has to be your destiny. Feeling tired should never be considered normal. Yet there are no stock sleep solutions, either: Finding out what works for you takes some trial and error, but it’s well worth it. Sleep is a basic biological necessity—just like eating—and it impacts every aspect of your health and your life. Here are the natural secrets for a refreshing sleep.

Try these 20 ideas to find the sleep formula that works best for you.
Set a Sleep Schedule

If you do only one thing to improve your sleep, this is it: Go to bed at the same time every night and get up at the same time every morning—even on weekends. A regular sleep routine keeps your biological clock steady, so you rest better. Exposure to a regular pattern of light and dark helps, so stay in sync by opening the blinds or going outside right after you wake up. Natural secrets for a refreshing sleep do help.

Keep a Sleep Diary

To help you understand how your habits affect your rest, track your sleep every day for at least 2 weeks. Write down not only what’s obviously sleep-related—what time you go to bed, how long it takes you to fall asleep, how many times you wake up during the night, how you feel in the morning—but also factors like what you ate close to bedtime and what exercise you got. Comparing your daily activities with your nightly sleep patterns can show you where you need to make changes.

Stop Smoking

Reason number 1,001: Nicotine is a stimulant, so it prevents you from falling asleep. Plus, many smokers experience withdrawal pangs at night. Smokers are 4 times more likely not to feel as well rested after a night’s sleep than nonsmokers, studies show, and smoking exacerbates sleep apnea and other breathing disorders, which can also stop you from getting a good night’s rest. Don’t worry that quitting will keep you up nights too: That effect passes in about 3 nights.

Review Your Medications

Beta-blockers (prescribed for high blood pressure) may cause insomnia; so can SSRIs (a class of antidepressants that includes Prozac and Zoloft). And that’s just the beginning. Write down every medicine and supplement you take and have your doctor evaluate how they may be affecting your sleep.

Exercise, But Not Right Before Bedtime

Working out—especially cardio—improves the length and quality of your sleep. That said, 30 minutes of vigorous aerobic exercise keeps your body temperature elevated for about 4 hours, inhibiting sleep. When your body begins to cool down, however, it signals your brain to release sleep-inducing melatonin, so then you’ll get drowsy.

Cut Caffeine After 2 p.m.

That means coffee, tea, and cola. Caffeine is a stimulant that stays in your system for about 8 hours, so if you have a cappuccino after dinner, come bedtime, it’ll either prevent your brain from entering deep sleep or stop you from falling asleep altogether.

Write Down Your Woes

“The number one sleep complaint I hear? ‘I can’t turn off my mind,'” – To quiet that wakeful worrying, every night jot down your top concerns—say, I have to call my insurer to dispute that denied claim, which will take forever, and how can I spend all that time on the phone when work is so busy? Then write down the steps you can take to solve the problem—I’m going to look up the numbers before breakfast, refuse to stay on hold for more than three minutes, and send e-mails tomorrow night if I can’t get through—or even I can’t do anything about this tonight, so I’ll worry about it tomorrow. Once your concerns are converted into some action plan, you’ll rest easier. Are You Nice To You?

Take Time to Wind Down

“Sleep is not an on-off switch.” “It’s more like slowly easing your foot off the gas.” Give your body time to transition from your active day to bedtime drowsiness by setting a timer for an hour before bed and divvying up the time as follows:

First 20 minutes: Prep for tomorrow (pack your bag, set out your clothes).

Next 20: Take care of personal hygiene (brush your teeth, moisturize your face).

Last 20: Relax in bed, reading with a small, low-wattage book light or practicing deep breathing.

Sip Milk, Not a Martini

A few hours after drinking, levels in your blood start to drop, which signals your body to wake up. It takes an average person about an hour to metabolize one drink, so if you have two glasses of wine with dinner, finish your last sip at least 2 hours before bed.

Snack on Cheese and Crackers

The ideal nighttime nosh combines carbohydrates and either calcium or a protein that contains the amino acid tryptophan—studies show that both of these combos boost serotonin, a naturally occurring brain chemical that helps you feel calm. Enjoy your snack about an hour before bedtime so that the amino acids have time to reach your brain.

Some good choices:

  • One piece of whole-grain toast with a slice of low-fat cheese or turkey
  • A banana with 1 teaspoon of peanut butter
  • Whole-grain cereal and fat-free milk
  • Fruit and low-fat yogurt
Listen to a Bedtime Story

Load a familiar audiobook on your iPod—one that you know well, so it doesn’t engage you but distracts your attention until you drift off to sleep. Relaxing music works well, too.

Stay Cool…

Experts usually recommend setting your bedroom thermostat between 65° and 75°F—a good guideline but pay attention to how you actually feel under the covers. Slipping between cool sheets helps trigger a drop in your body temperature. That shift signals the body to produce melatonin, which induces sleep. That’s why it’s also a good idea to take a warm bath or hot shower before going to bed: Both temporarily raise your body temperature, after which it gradually lowers in the cooler air, cueing your body to feel sleepy. But for optimal rest, once you’ve settled into bed, you shouldn’t feel cold or hot—but just right.

…Especially if You’re Menopausal

During menopause, 75 percent of women suffer from hot flashes, and just over 20% have night sweats or hot flashes that trouble their sleep. Consider turning on a fan or the AC to cool and circulate the air. Just go low gradually: Your body loses some ability to regulate its temperature during rapid eye movement (REM) sleep, so overchilling your environment—down to 60°F, for instance—will backfire.

Spray a Sleep-Inducing Scent

Certain smells, such as lavender, chamomile, and ylang-ylang, activate the alpha wave activity in the back of your brain, which leads to relaxation and helps you sleep more soundly. Mix a few drops of essential oil and water in a spray bottle and give your pillowcase a spritz.

Turn on the White Noise

Sound machines designed to help you sleep produce a low-level soothing noise. These can help you tune out barking dogs, the TV downstairs, or any other disturbances so you can fall asleep and stay asleep.

Eliminate Sneaky Light Sources

“Light is a powerful signal to your brain to be awake: Even the glow from your laptop, iPad, smart phone, or any other electronics on your nightstand may pass through your closed eyelids and retinas into your hypothalamus—the part of your brain that controls sleep. This delays your brain’s release of the sleep-promoting hormone melatonin. Thus, the darker your room is, the more soundly you’ll sleep.

Consider Kicking Out Furry Bedmates

Cats can be active in the late-night and early morning hours, and dogs may scratch, sniff, and snore you awake. According to a survey from the Mayo Clinic Sleep Disorders Center, more than half of people who sleep with their pets say the animals disturb their slumber. 

Check Your Pillow Position

The perfect prop for your head will keep your spine and neck in a straight line to avoid tension or cramps that can prevent you from falling asleep. Ask your spouse to check the alignment of your head and neck when you’re in your starting sleep position. If your neck is flexed back or raised, get a pillow that lets you sleep in a better-aligned position. And if you’re a stomach sleeper, consider using either no pillow or a very flat one to help keep your neck and spine straight. 

Breathe Deeply

This technique helps reduce your heart rate and blood pressure releases endorphins and relaxes your body, priming you for sleep. Inhale for 5 seconds, pause for 3, then exhale to a count of 5. Start with 8 repetitions; gradually increase to 15. To see if you’re doing it right, buy a bottle of children’s bubbles, breathe in through your belly, and blow through the wand. The smooth and steady breath you use to blow a bubble successfully should be what you strive for when trying to get to sleep. This is one of the best natural secrets for a refreshing sleep.

Stay Put If You Wake Up

“The textbook advice is that if you can’t fall back asleep in fifteen minutes, get out of bed,”  “But I ask my patients, ‘How do you feel in bed?’ If they’re not fretting or anxious, I tell them to stay there, in the dark, and do some deep breathing or visualization.” But if lying in bed pushes your stress buttons, get up and do something quiet and relaxing (in dim light), such as gentle yoga or massaging your feet until you feel sleepy again.

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Tips for a Magical Sleep

Sleep
Tips for a Magical Sleep

Good sleep habits or good sleep hygiene are mostly common sense. However, life is hectic, and we often don’t think about them. So, here are some tips for a magical sleep that may help.

Value your bedtime and have the same getting up time during the workweek, regardless of sleep. The body has an internal clock and hormones that control sleepiness and wakefulness. This clock works best if there is a regular sleep routine. When you feel sleepy at bedtime, try not to ignore this by staying up, as this is a window of opportunity for sleep. Some tips for a magical sleep.

Some tips:

Going to bed too early can also disturb your sleep. In the hour before going to bed, you must have a relaxing sleep routine to allow you to wind down. This may include any form of “time out” compared with your day, e.g., a warm bath, reading quietly, or a warm milk drink.

Falling asleep on the couch during the evening reduces your sleep drive and makes it harder to fall asleep when you go to bed.

Caffeine needs to be avoided for at least four hours before going to bed. This includes colas, soft drinks, coffee, and tea.

Smoking makes it difficult to go to sleep, so there should be no cigarettes before going to bed or during the night.

Some habit-forming beverages might help you get to sleep in small amounts but may make it harder to stay asleep. Too much of these beverages will make snoring and sleep apnea worse as well. For good sleep hygiene, you should avoid stimulating activities in the hour before bed.

Mealtime – Your body slows down at night, and eating too close to bedtime, i.e., less than two hours makes it difficult to sleep. Eating too late may impact your glucose metabolism.

Bed – A Place to look forward to – Your bed must be comfortable, warm, and restful. Both the room temperature and having enough blankets are important – warm hands and feet are essential. Remove distractions from the bedroom, e.g., television, computer, radio, and telephone. For good sleep hygiene, you should cover any clocks in the bedroom to avoid clock-watching. If possible, do not allow children and pets to disturb you.

Daytime – exercise is good for sleep, but not just before going to bed. The best times are in the morning and before dinner. It is best to be outside in the early part of the day. Avoid lying in bed during the day.

Using the bedroom to study, watch television, make phone calls and read books makes it harder to sleep as the brain will no longer link the bed with sleep. The bedroom is for sleeping and intimacy only.

Some more tips:

Can’t Sleep, won’t sleep, what shall I do? – Sleep is not something you can force to happen. If you are not asleep within 20-30 minutes of going to bed, get up, go to another darkened room and sit quietly. Boredom can promote sleep!

Do not watch television, use a computer, eat, drink or do household chores. When you feel tired again, go back to bed. This helps your mind link bed with sleep – not with being unhappy and not sleeping. Do not look at the clock. No matter what time it is, you will have an emotional reaction.

REST IS GOOD – IT DOES NOT HAVE TO BE SLEEP

My brain won’t switch off – If you lie awake in bed at night and cannot switch off your thoughts, set aside a “worry time” during the evening. Use this time to think about the day’s event, make plans and possible solutions. Then acknowledge any thoughts and learn to “let them go.” Keep the hour before bed as your wind-down time – develop a routine that prepares your body and mind for sleep. Listen to quiet music or do relaxation. Our thoughts continue all the time, so try to make them calmer by creating a favorite fantasy place or daydreaming of your favorite holiday spot. If other thoughts come in, consider them for a moment and gently replace them with calm thoughts.

How much sleep do I need?

Most adults need seven to nine hours of sleep each day. Younger people have different sleep needs. If you are a poorer sleeper, you must learn to match time in bed with perceived sleep time to improve sleep quality. If you spend more time in bed, you will be telling your body that it is OK to drift in and out of sleep all night. Going to bed later at night may be the best thing to reduce your time lying awake in bed at night.

If you are taking short afternoon naps (10-20 minutes maximum) without any problems, then you might want to keep doing this. However, naps in the evening or dozing in front of the television can make it harder to get to sleep at night.

If you are struggling with your sleep, your doctor and medications seek advice from your doctor, who may refer you to a sleep specialist or psychologist. Some medications make it easier to get to sleep, but others will keep you awake. It is best to take them only when your doctor or pharmacist says so. Sleeping pills can be good when a specific event in your life makes it hard to sleep, but they are only a short-term fix. These are some tips for a magical sleep.

Always consult a psychiatrist if your problems interfere with daily normal functioning.

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Exam Anxiety and Phobia

Exam Phobia Anxiety
Exam Anxiety and Phobia

The exam season has arrived. And so has Exam Anxiety and Phobia.

Students can be seen immersed in their books and notes.

Excitement is in the air and so is anxiety.

While the former is a good thing to see, the latter raises concerns in the minds of parents and teachers. However, the fact is that anxiety before exams is a normal thing.

The pressure to perform will make students experience nervousness. Indeed, this is alright, but only if it is up to a limit. If it reaches an unhealthy level, it needs to be managed.

If a student experiences the following symptoms before exams, then the anxiety is unhealthy. And it is time for a session with a psychiatrist.

  1. Excessive sweating
  2. Fast heartbeat
  3. Nausea
  4. Headache
  5. Diarrhea
  6. Difficulty in breathing
  7. Lightheadedness
  8. Dizziness
  9. Dry mouth
  10. Gastrointestinal discomfort

These symptoms are an indication of the student being in the grip of panic and fear.

Nevertheless, it can be managed and controlled with the following tips.

Make a study plan for preparation

In some cases, students get anxious because they are not ready with the preparation. However, just days before the exam, they feel at a loss. They become anxious as to how they will answer the questions in the exam. To avoid this, students should make a plan for preparation. Indeed, devoting adequate time to each topic so that the entire syllabus is covered and their preparation is complete.

Meditate and try breathing techniques: 

Meditation is a great relaxation technique that soothes the mind and body. Also, taking deep breaths (inhaling and exhaling). For example, 15 to 20 minutes can go a long way in controlling the symptoms of anxiety. In addition, meditation gives you confidence, removes negative thoughts, and improves your concentration and memory.

Exercise regularly: 

Getting involved in physical activity before an exam seems like a waste of time to many. However, it is necessary to avoid tension and stay healthy. So, if sports cannot be indulged in, one should do exercises such as stretching and aerobics. Indeed, they relax the tensed muscles and keep fatigued at bay.

Eat green vegetables and light food: 

Eating healthy is also important during exam preparation. If one skips meals or takes recourse to fast foods, it makes anxiety worse. In fact, junk food makes one drowsy. On the other hand, fruits and vegetables are light and easy to digest. They also provide complete nutrition and ensure the sustained release of energy during the study sessions.

Sleep well: 

Many students compromise on sleep. They think that it would help in studies. However, lack of sleep leads to poor focus and concentration, which further affects the studies. It also makes one irritable and drowsy. So, one should make sure that one is getting 6 hours of sleep every day.

Exam anxiety and phobia are not an uncommon phenomenon. In fact, a small amount of anxiety is a good thing. Indeed, it acts as it motivates one to perform better. It leads to nervous energy, which keeps one alert. However, the moment it gets out of hand, it is a cause for concern. So, one must seek help if one is experiencing anxiety symptoms and follow the above-mentioned tips. It will surely help a student. Call your counselor or child psychiatrist to learn more.

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Attention Deficit Hyperactivity Disorder

Attention Deficit Hyperactivity Disorder
Attention Deficit Hyperactivity Disorder or ADHD is among the most common conditions that lead to poor academic performance.

Overview

Attention Deficit Hyperactivity Disorder (ADHD) is a brain disorder marked by an ongoing pattern of inattention and/or hyperactivity-impulsivity that interferes with functioning or development.

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  • Inattention means a person wanders off task, lacks persistence, has difficulty sustaining focus, and is disorganized, and these problems are not due to defiance or lack of comprehension.
  • Hyperactivity means a person seems to move about constantly, including in situations in which it is not appropriate or excessively fidgets, taps, or talks. In adults, it may be extreme restlessness or wearing others out with constant activity.
  • Impulsivity means a person makes hasty actions that occur at the moment without first thinking about them and that may have a high potential for harm, or a desire for immediate rewards, or an inability to delay gratification. An impulsive person may be socially intrusive and excessively interrupt others or make important decisions without considering the long-term consequences.

Signs and Symptoms of ADHD

Inattention and hyperactivity/impulsivity are the key behaviors of Attention Deficit Hyperactivity Disorder. There are many types of ADHD. Some people with ADHD only have problems with one of the behaviors, while others have inattention and hyperactivity-impulsivity. Most children have the combined type of ADHD.

In preschool, the most common Attention Deficit Hyperactivity Disorder symptom is hyperactivity.

It is normal to have some inattention, unfocused motor activity, and impulsivity, but for people with ADHD, these behaviors:

  • are more severe
  • occur more often
  • interfere with or reduce the quality of how they function socially, at school, or in a job

Inattention in ADHD

People with symptoms of inattention may often:

  1. Overlook or miss details, make careless mistakes in schoolwork, at work, or during other activities
  2. Have problems sustaining attention in tasks or play, including conversations, lectures, or lengthy reading
  3. Not seem to listen when spoken to directly.
  4. Not follow through on instructions and fail to finish schoolwork, chores, or duties in the workplace or start tasks but quickly lose focus and get easily side-tracked
  5. Have problems organizing tasks and activities, such as what to do in sequence, keeping materials and belongings in order, having messy work and poor time management, and failing to meet deadlines
  6. Avoid or dislike tasks that require sustained mental effort, such as schoolwork or homework, or for teens and older adults, preparing reports, completing forms, or reviewing lengthy papers.
  7. Lose things necessary for tasks or activities, such as school supplies, pencils, books, tools, wallets, keys, paperwork, eyeglasses, and cell phones
  8. Be easily distracted by unrelated thoughts or stimuli
  9. Be forgetful in daily activities, such as chores, errands, returning calls, and keeping appointments

Hyperactivity-Impulsivity in ADHD

People with symptoms of hyperactivity-impulsivity may often:

  1. Fidget and squirm in their seats
  2. Leave their seats in situations when staying seated is expected, such as in the classroom or the office.
  3. Run or dash around or climb in situations where it is inappropriate or, in teens and adults, often feel restless
  4. Be unable to play or engage in hobbies quietly.
  5. Be constantly in motion or “on the go,” or act as if “driven by a motor.”
  6. Talk nonstop
  7. Blurt out an answer before a question has been completed, finish other people’s sentences, or speak without waiting for a turn in the conversation
  8. Have trouble waiting for his or her turn
  9. Interrupt or intrude on others, for example, in conversations, games, or activities

Diagnosis of Attention Deficit Hyperactivity Disorder:

This requires a comprehensive evaluation by a licensed clinician, such as a psychiatrist, psychologist, or child psychiatrist with expertise in ADHD. For a person to receive a diagnosis of ADHD, the symptoms of inattention and/or hyperactivity-impulsivity must be chronic or long-lasting, impair the person’s functioning, and cause the person to fall behind normal development for his or her age. The doctor will also ensure that any ADHD symptoms are not due to another medical or psychiatric condition. Most children with ADHD receive a diagnosis during the elementary school years. For an adolescent or adult to receive a diagnosis of ADHD, the symptoms need to have been present before age 12.

Difficulties for Parents:

ADHD symptoms can appear as early as between the ages of 3 and 6 and can continue through adolescence and adulthood. Symptoms of ADHD can be mistaken for emotional or disciplinary problems or missed entirely in quiet, well-behaved children, leading to a delay in diagnosis. Adults with undiagnosed ADHD may have a history of poor academic performance, problems at work, or difficult or failed relationships.

ADHD symptoms can change over time as the personages. In young children with ADHD, hyperactivity-impulsivity is the most predominant symptom. As a child reaches elementary school, inattention symptoms may become more prominent and cause the child to struggle academically. In adolescence, hyperactivity seems to lessen and may show more often as feelings of restlessness or fidgeting, but inattention and impulsivity may remain. Many adolescents with ADHD also struggle with relationships and antisocial behaviors. Inattention, restlessness, and impulsivity tend to persist into adulthood.

Risk Factors for Attention Deficit Hyperactivity Disorder:

Scientists are not sure what causes Attention Deficit Hyperactivity Disorder. Like many other illnesses, several factors can contribute to ADHD, such as:

  • Genes
  • Use of habit-forming substances or beverages during pregnancy
  • Exposure to environmental toxins during pregnancy
  • Exposure to environmental toxins, such as high levels of lead, at a young age
  • Low birth weight
  • Brain injuries

ADHD is more common in males than females, and females with ADHD are more likely to have problems primarily with inattention. Other conditions, such as learning disabilities, anxiety disorder, conduct disorder, depression, and substance abuse, are common in ADHD.

Treatment and Therapies

While there is no cure for ADHD, currently available treatments can help reduce symptoms and improve functioning. Treatments include medication, psychotherapy, education or training, or a combination of treatments.

Medication

ADHD medications reduce hyperactivity and impulsivity for many people and improve their ability to focus, work, and learn. The medication also may improve physical coordination. Sometimes psychiatrists or developmental pediatricians must try several different medications or dosages before finding the right one that works for a particular person. Anyone taking medications must be monitored closely and carefully by their prescribing doctor.

Stimulants

The most common type of medication used for treating ADHD is called a “stimulant.” Although it may seem unusual to treat ADHD with a medication that is considered a stimulant, it works because it increases the brain chemicals dopamine and norepinephrine, which play essential roles in thinking and attention.

Under medical supervision, stimulant medications are considered safe. However, there are risks and side effects, especially when misused or taken more than the prescribed dose. For example, stimulants can raise blood pressure and heart rate and increase anxiety. Therefore, a person with other health problems, including high blood pressure, seizures, heart disease, glaucoma, liver or kidney disease, or an anxiety disorder, should tell their doctor before taking a stimulant.

Talk with a doctor if you see any of these side effects while taking stimulants: decreased appetite, sleep problems, tics (sudden, repetitive movements or sounds); personality changes, increased anxiety and irritability, stomach-aches headaches

Non-stimulants.

A few other ADHD medications are non-stimulants. These medications take longer to start working than stimulants and improve focus, attention, and impulsivity in a person with ADHD.
Doctors may prescribe a non-stimulant:

  • when a person has bothersome side effects from stimulants;
  • when a stimulant was not effective;
  • or in combination with a stimulant to increase effectiveness.
  • Although not approved specifically for treating ADHD, some antidepressants are sometimes used alone or combined with a stimulant to treat ADHD.
  • Antidepressants may help all of the symptoms of ADHD and can be prescribed if a patient has bothersome side effects from stimulants.
  • Antidepressants can be helpful in combination with stimulants if a patient also has another condition, such as an anxiety disorder, depression, or another mood disorder.

Doctors and patients can work together to find the best medication, dose, or medication combination.

Psychotherapy

Adding psychotherapy to treat ADHD can help patients and their families to better cope with everyday problems.

Behavioral therapy is a type of psychotherapy that aims to help a person change his or her behavior. It might involve practical assistance, such as help organizing tasks or completing schoolwork, or working through emotionally difficult events.

Behavioural therapy also teaches a person how to monitor his or her own behaviour give oneself praise or rewards for acting in a desired way, such as controlling anger or thinking before acting

Parents, teachers, and family members also can give positive or negative feedback for certain behaviors and help establish clear rules, chore lists, and other structured routines to help a person control his or her behavior.

Therapists may also teach children social skills, such as waiting their turn, sharing toys, asking for help, or responding to teasing. Learning to read facial expressions and the tone of voice in others and how to respond appropriately can also be part of social skills training.

Cognitive-behavioral therapy can also teach a person mindfulness techniques or meditation. So, a person learns how to be aware and accept one’s own thoughts and feelings to improve focus and concentration. The therapist also encourages the person with ADHD to adjust to the life changes that come with treatment, such as thinking before acting or resisting the urge to take unnecessary risks.

Family and marital therapy can help family members and spouses find better ways to handle disruptive behaviors, encourage behavior changes, and improve interactions with the patient.

Education and Training

Firstly, children and adults with ADHD need guidance and understanding from their parents, families, and teachers to reach their full potential and succeed. So, frustration, blame, and anger may have built up within a family before a child is diagnosed. However, parents and children may need special help to overcome negative feelings. Thus, mental health professionals can educate parents about ADHD and how it affects a family. In addition, they also will help the child and his or her parents develop new skills, attitudes, and ways of relating to each other.

Secondly, parenting skills training (behavioral parent management training) teaches parents the skills they need to encourage and reward positive behaviors in their children. Thus, it helps parents learn how to use a system of rewards and consequences to change a child’s behavior. So, parents are taught to give immediate and positive feedback for behaviors they want to encourage and ignore or redirect behaviors they want to discourage. Finally, they may also learn to structure situations in ways that support desired behavior.

In addition, stress management techniques can benefit parents of children with ADHD by increasing their ability to deal with frustration to respond calmly to their child’s behavior.

Support groups can help parents and families connect with others who have similar problems and concerns. Groups often meet regularly to share frustrations and successes, exchange information about recommended specialists and strategies, and talk with experts.

Tips to Help Kids and Adults with ADHD Stay Organized

For Kids:

Parents and teachers can help kids with ADHD stay organized and follow directions with tools such as:

  1. Firstly, keeping a routine and a schedule. Keep the same routine every day, from wake-up time to bedtime.
  2. In addition, include times for homework, outdoor play, and indoor activities. Also, keep the schedule on the refrigerator or a bulletin board in the kitchen.
  3. Then, write changes on the schedule as far in advance as possible.
  4. Organizing everyday items. As such, have a place for everything and keep everything in its place. This includes clothing, backpacks, and toys.
  5. Accordingly, using homework and notebook organizers. Therefore, use organizers for school material and supplies. So, emphasize to your child the importance of writing down assignments and bringing home the necessary books.
  6. Also, being clear and consistent. Children with ADHD need consistent rules they can understand and follow.
  7. In addition, praising and rewarding children is helpful. Children with ADHD often receive and expect criticism. Look for good behavior, and praise it.
For Adults:

Indeed, a professional counselor or therapist can help an adult with Attention Deficit Hyperactivity Disorder learn how to organize his or her life with tools such as:

  • Keeping routines
  • Making lists for different tasks and activities
  • Using a calendar for scheduling events
  • Using reminder notes
  • Assigning a special place for keys, bills, and paperwork
  • Breaking down large tasks into more manageable, smaller steps to complete each part of the task provides a sense of accomplishment.

In either case it is best to consult your psychiatrist.

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Tips for Better Sleep

Tips for Better Sleep

Tips for better sleep.

Tips for Better Sleep
Sleep is Important

1. Exercise

One of the best tips for better sleep. Try to exercise 20 to 30 minutes a day. Daily exercise often helps people sleep, although a workout soon before bedtime may interfere with sleep. For maximum benefit, try to get your exercise about 6 to 8 hours before going to bed. Do not exercise within two hours of bedtime.

2. Avoid caffeine, nicotine, and other habit-forming beverages

Avoid drinks that contain caffeine, which acts as a stimulant and keeps people awake. Sources of caffeine include coffee, chocolate, soft drinks, non-herbal teas, and some pain relievers. Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal.

Commonly used habit-forming beverages rob people of deep sleep and keep them in the lighter stages of sleep. Avoid all of these things at least 6 to 8 hours before sleeping if you want a good night’s sleep. Also, try to avoid eating any large meal within two hours of bedtime.

3. Darken your bedroom — completely

Recent research has shown that a dark bedroom helps us to sleep better and completely every night. Studies have found that even small things – like the brightness of your watch or the LED of any other device in your bedroom, can reduce the overall quality of sleep.

4. Decrease blue light your Smartphone at night

Sunlight is the largest source of blue light. Blue light regulates our circadian rhythms, which tell us when to sleep and boosts alertness. Blue light from sunlight can benefit sleep. One of the Tips for better sleep.

It is no secret that most of us have snuggled up with our smartphones or digital tablet, or watched television from the comfort of our beds at some point. These habits that we have so quickly developed could be heavily contributing to our inability to sleep properly. Research has indicated that blue light emitted from digital devices could increase the risk of sleep complications.
Actually, it is unlikely that any of us will stop using our equipment in the evening, but there are steps we can take to reduce our risk:-

  • limit screen time
  • apply screen filters
  • use the night mode settings on your devices
  • download blue light-reducing apps

5. Sleep up to the sunlight.

If possible, get up with the sun in the morning, or use very bright lights in the morning. Sunlight helps the body’s internal biological clock reset itself every day. Sleep experts advised people to contact one hour of morning sunlight for problems sleeping.

6. Don’t be a nighttime watchman

Sticking to a clock in your bedroom, either when you are asleep or when you wake up at midnight, the tension can really increase, making it harder to fall asleep. Keep your watch face away from yourself.

And if you wake up in the middle of the night and do not sleep in about 20 minutes, then get up and listen to a quiet, comfortable activity such as reading or listening to music. And keep the lights down; Bright lighting can stimulate your inner clock. When your eyelids are fluttering and you’re ready to sleep, return to bed. One of the Tips for better sleep.

7. If you do not have sleep problems then meet doctor

If you have trouble sleeping at night after night, or if you feel tired the next day, then you may have a sleep problem and a doctor should look. Your primary care physician may be able to help you; If not, you might meet a sleep specialist in a nearby hospital nearby. Most sleep disorders can be treated effectively, so you can finally get the good night’s sleep that you need.

8. Go to Sleep when you’re tired

It is just frustrating to struggle to fall asleep. If you are not sleeping after 20 minutes, get out of bed, go to another room, and relax, like reading or listening to music until you get tired enough to sleep.

For more read a related blog. And, do not forget to consult your psychiatrist.