IMPORTANT UPDATE NO.2

Hi Mothers, teachers and Readers....
This blog is for some updates on how much are liking these topics. Comment Frankly.
8 steps to happiness is the 2nd last blog of Week 1 lesson. Do you guys want me to continue with that or try something different. If you guys have any opinion comment down below or email me you are welcome. Up till now Readers have asked me to write on few topics. Below I am writing some topics which I have been asked.

• Postpartum Depression
• Stigma Against Mental Disorder
• Developmental Psychology
• Child Psychology
• How I Manage to write blog with a toddler
• Sharing My Journey of Motherhood
• Sign Language

Other than this, Do you guys want me to add some pictures and Videos to make it attractive?
 Show some love and give me your feedback. On Thursday I will do polling on my Facebook account https://www.facebook.com/moattarfatima.bhojani regarding topics. I am also sharing my Facebook page where I Share all my updates and and Quotes.

8 STEPS TO HAPPINESS

“Happiness is not something ready made. It comes from your own actions.” 

― Dalai Lama XIV

The relationship of happiness to well being to connected-ness are all fascinating. Professor Anthony Grant has worked with the crew which develop a simple 8 step program which people can apply in their daily life. Here I am sharing some idea about that program.

1. Linking Goals And Values: One of the biggest mistake which people do is they don't connect them to their values, what really resonates for you as an individual. It is important for us to differentiate between what are the things that we value in our life with the things that society or other people say that we should value.
2. Do Things For Other People: The act of kindness is a powerful way to kind a feel a bit more connected to people and world. For Example; you are driving through city traffic and people are cutting in front of you, take a moment and let them get in front of your car. It only counts as an act of kindness if you don't expect a thank-you.
3. Mindfulness Or Mindful Living: When we talk about mindfulness the first thing which comes in our mind is meditation and that is an important part of mindfulness but that doesn't mean sitting at a place and meditate in order to engage mindful living. Mindfulness is about being here and now. For Example; As we go around our daily life instead of having our head all over the place. Think about what we need to do next, bring your attention back to now, focus on your breathing and feel your self settle into your body.  
4. Focusing On Strength And The Solutions: Thinking about how you can get to where you want to go is actually a lot more helpful than listening to the negative self talk and focusing on the problem analysis and things that might go wrong.
5. Engage Gratitude Exercises: Taking time to actually express gratitude, taking time to savor the moment and appreciate what we have, really helps us boost our well being. It allows us to appreciate what really matters in our life.
6. Forgiveness: Take some to write, sit down and write out a letter that you forgive that you can see from their point of view. Now that is very hard to do, you don't have to post the letter. but somehow expressing your forgiveness actually externalizes it again.
7. Notion Social Networks: So if we live in a world where there is limited social networks, I would encourage you to see how you can expand them. It means enriching the connections with the people that you do have.
8. Reflect, Review And Renew: What we really need to do very often is to stop, and reflect and review where we are. What are my values? how have they changed?what am I doing? what is working for me? what is not? This is actually very powerful stuff, through this we can renew ourselves.

These are the simple 8 steps. but always remember it is very rare for somebody to go from extremely depressed to brilliantly happy, or to become from very introvert or reflected person to a huge extroverted person. Change take work and repetition, we need to be satisfied with small steps. It is useful to have a big goal, but focus on the small steps and be satisfied with the small steps, because actually that's the only change we can really make. Take time to review and reflect on what you have done.

RECOVERY PERSPECTIVE

We live in a world where many people experiences mental distress. Our community includes many people who sees visions, hear voices or have uncommon beliefs. Same like that, there are such people which has overcome their sadness or fear. There are many different reason behind mental illness.

• Some distress are linked to their childhood  or past trauma
• Some distress are linked with their current life
• Some people believes it is a medical illness which could be genetically inherited or due to changes in brain's chemicals
• Some says it may be the result of the combination of all the factors or any of them

The most effective approach to mental health care is based on the concept of  PERSONAL RECOVERY. It is different to clinical recovery. So the main focus of this recovery is how a person wants to live his life, a life with meaning and purpose. Each person's recovery is unique and holistic.

This approach focuses on what a person wants for their mental wellbeing, physical health, spiritual life and working life. It also includes pursuing personal interests, values and goals. Personal recovery is achievable for everyone. It recognizes that people have the ability to manage distressing experiences and follow their dreams themselves and with the support of others. 

A mental health diagnosis should never over shadow a person's true identity made up of their life roles, talents, characteristics and personality. We should try not to make a diagnosis, a person's identity. For example, it is okay to say a person is diagnosed with schizophrenia or diagnosed with bipolar disorder, because they are medical term for such experience, but it is not okay to call someone schizophrenic, or manic depressive or a borderline. Names like this reduces human beings hopes, dreams and strengths to nothing more than a disease.

There are some great people who has achieved great success in their life but has lived with extreme emotional experience such as Isaac Newton and Winston Churchill.

REDUCING STRESS PART 2

MUSCLES TENSION EXERCISE

When you are feeling anxious, your muscles become tense. When your muscles remain tense for long periods, you'll start to develop aches and pains, fatigue, headaches and difficulty breathing. 
Take a few minutes to do this exercise. It will assist you understand how muscle tension can cause pain and fatigue. 

1. Hold a bit of paper in your hand and stretch your arm call at front of you. 
2. Keep holding the paper for a couple of minutes without moving your arm. 

You will probably notice that your arm feels tired after only a couple of minutes and should even start to ache in some places. Imagine how your arm would feel if you continued to carry that piece of paper for variety of hours. Although the paper isn't heavy, keeping your muscles tense for any length of your time can cause pain

MUSCLES RELAXATION EXERCISE

This exercise helps to scale back physical and mental tension. Practise this exercise regularly and at the primary signs of muscle tension. 

1. Sit during a comfortable chair during a quiet room 
2. Put your feet flat on the floor and rest your hands in your lap 
3. Close your eyes 
4. Do the slow breathing exercise for 3 minutes
5. After three minutes of slow breathing, start the muscle relaxation exercise below 
6. Tense each of your muscle groups for 10 seconds, then relax for 10 seconds, within the following order:

 Hands: clench your hands into fists, then relax 
 Lower arms: bend your hands up at the wrists, then relax 
 Upper arms: bend your arms up at the elbow, then relax 
 Shoulders: lift your shoulders up, then relax 
 Neck: stretch your neck gently to the left, then forward, then to the proper , then backwards during a slow rolling motion, then relax 
 Forehead and scalp: raise your eyebrows, then relax 
 Eyes: close your eyes tightly, then relax 
 Jaw: clench your teeth, then relax 
 Chest: inhale deeply, then exhale and relax 
 Stomach: pull your tummy in, then relax 
 Upper back: pull your shoulders forward, then relax 
 Lower back: while sitting, roll your back to a smooth arc, then relax 
 Buttocks: tighten your buttocks, then relax 
 Thighs: push your feet firmly into the ground , then relax
 Calves: lift your toes off the bottom , then relax and 
 Feet: gently curl your toes down, then relax. 

7. Continue slow breathing for five more minutes, enjoying the sensation of relaxation 
8. As you become better at relaxation, it are often more interesting to mix these exercises with memories of relaxing situations eg. lying on a beach or doing a favorite activity. 

A full session of relaxation takes about 15 to 20 minutes. Once you're good at relaxing your muscles, start relaxing tense parts of your body during the day while you're going about your daily activities.

REDUCING STRESS PART 1

Stress is very manageable, and a little stress can even assist you perform better. This is often seen in students when studying for exams, or in athletes as they prepare for competition. There are some ways to deal with stress, and simple techniques practiced frequently can really help. Some ways of dealing with stress in discussed below:

• Soothing from others or having connected conversation from others.
• Meditation, mindfulness or breathing to calm down, it helps us to connect our body, brain and mind.
• Physical exercise like walking, swimming, dancing, playing golf or going to the gym can help relieve the strain in your muscles and relax your mind.
• Cumulative and overwhelming stress can be traumatic, for its recovery we need a strong pathway, that is called POST TRAUMATIC GROWTH.
• Sharing our emotions with others, actually nourishes parts of our nervous system. 
• Postpone major life changes, i.e some changes in life can be stressful so it is better to leave for a time like, moving house or changing jobs. 
• Stress in personal relationships often contributes to depression. Talk to a counselor or psychologist who can help you find ways to address your problems.
• Do things you enjoy.
• Talking to a friend, doctor, counselor or someone else you trust, can help to relieve your stress. Asking for help and support reception , at work or in your other activities also can reduce stress. 
• Learn to say ’No’ more often. Create a balance between work and the things you enjoy doing. Don’t allow yourself to be overwhelmed by new commitments.

SLOW BREATHING EXERCISE 

Have you noticed that you’re breathing too fast? Stress and anxiety can affect your pulse and breathing patterns. A relaxed breathing rate is typically 10 to 12 breaths per minute. Practice this exercise three to four times a day when you’re feeling stressed or anxious so that you can use this as a short term coping strategy.

1. Time the number of breaths you take in one minute. Breathing in, then out is counted together breath.

2. inhale , hold your breath and count to 5 . Then exhale and say the word ‘relax’ to yourself during a calm, soothing manner. 

3. Start inhaling through your nose and out slowly through your mouth, in a six-second cycle. Breathe in for 3 seconds and out for 3 seconds. This will produce a breathing rate of 10 breaths per minute. In the beginning, it are often helpful to time your breathing using the second user of a watch or clock. 

4. Count to yourself. 

5. Continue inhaling a six-second cycle for a minimum of five minutes or until the symptoms of over breathing have settled.

 After practicing this exercise, time the number of breaths you take in one minute. Practice the slow breathing exercise each day before breakfast, lunch, dinner and bedtime. Use the technique whenever you feel anxious. Gradually, you’ll be familiar enough with the exercise to prevent timing yourself.

STRESS

"There are times once we stop, we sit still. We listen and breezes from an entire other world begin to whisper".

So we listen about stress everywhere, since it is a factor which affects our health, mind and brain. It is important for us to note that stress is not depression. STRESS is a response to an event or situation. It can be positive or negative. Stress is common in lifestyle and should be related to work, family or personal relationships. In easy words it means that something is happening that is causing worry and affecting how we are thinking and feeling.

WHEN DO WE FEEL STRESS OR IS BEING STRESSED HEALTHY?
There are many questions which comes in our mind when we talk about stress. Is it normal? Why am I feeling stressed? What is happening to me? Why am I not able to enjoy? WAIT BREATHE.......!!! RELAAAAAX.........
Take a paper and a pen and write every question or a sentence or a sensation you feel when you are feeling stressed, and then keep it aside. Now read the next passage and try answering your questions, and comment down below if you agree with that.

Have you ever noticed, that whenever we get out of our comfort zone the stress begins to dramatically rise and we find situation distressing. We can notice changes in our body like pulse rate rising, blood pressure escalating, or we feel distressing levels of emotions. For example getting terrified in a safe way, by ride on a roller coaster(a moment of enjoyment but being stressed), or getting excited about the outcome of a cricket match or a football match. 
Stress is not just all in the mind. Our bodies really feel it and an excessive amount of stress can contribute to several illness in times when psychological state breaks down. When we can't manage the high stress, it can begin to damage our wellbeing and become traumatic, meaning that our normal coping is overwhelmed. Stress triggers inflammation for example, cumulative stress can literally become disorganizing for our mental and physical health. 

FACTORS WHICH CAUSES STRESS:
There are many factors in our lives that can cause stress. Things like work deadlines, financial troubles, congested traffic, and arguments can cause stress. Stress may be a natural reaction, because the body tries to affect any negative pressures placed thereon . Stress can become a problem when these pressures become overwhelming, and in some cases, can lead to anxiety disorders and depression.

In the next blog, I will discuss how we can manage our stress, what are the ways to deal with our stress and how we can reduce stress.And also comment down if you like today's blog.

POSITIVE MENTAL HEALTH

The first thing which comes under the heading of Positive Mental Health is your Wellbeing. Wellbeing is the combination of your cognitive function, your emotional state, your physiology. And how you are interacting with your family and local community. If it's all working together it gives a sense of wellbeing, that your life is really worthwhile.

Then coming upto our next topic which is discussed under the Heading of Positive Mental Health and Psychiatry is Mental Health and Mental Illness. Mental Health is a state of wellbeing where a person is able to cope with normal chores of life which includes normal stresses of life, work productivity, realizing their potential and the contribution to the community. Mental Illness can be defined as condition which can interfere with people's quality of life and their ability to function.

"Some people with active symptoms of mental illness can live a full and meaningful life, and they are consider to be flourishing."

Positive Mental Health is also referred as wellbeing, flourishing, thriving and happiness across many different fields. It is enclosed in many aspects of life,which can be divided into emotional, psychological and social wellbeing.

Emotional Wellbeing is associated with being happy, feeling good, experiencing positive emotions like joy, or compassion and a feeling of satisfaction. In contrast, Psychological Wellbeing is about functioning well and contributing in life. Social Wellbeing is a sense of being connected to others, belonging to a community or making a contibution to society.

POSITIVE PSYCHIATRY

Positive Psychiatry is a new terminology that was recently defined by, Dilip Jeste, as " the science and practice of psychiatry that seeks to understand and promote wellbeing in people who have or are at risk of developing mental and physical illness".

The goal of Positive Psychiatry is not only to treat psychiatric symptoms but also to enhance the wellbeing of those mental and physical illness. Positive psychiatry has a wide range of lifestyle self help and treatments to build mental health and treat illness. There are two major types of treatments which are various types of Psychotherapies and Medications.

WAYS TO ENHANCE POSITIVE MENTAL HEALTH

• Building relationships
• Investing time and energy in close relationships
• Widen your social network
• Exercise
• Good physical health
• Developing Gratitude
• Identifying your strength
• Making a contribution to your community by your strength
• Practicing random acts of kindness