Regarding certain topics
Exploring family dynamics
Trauma and addiction: tools for recovery
Dealing with stress: 7 tips to overcome life's obstacles.
How physical activity can influence mental well-being.
First and foremost, it's important to remember that the individual is a whole comprised of body and mind. Ideally, the two should be in harmony for well-being.
Regular physical activity can bring many benefits to the mind, such as improving memory, reducing depression and anxiety, improving learning, increasing self-esteem, helping to prevent neurovegetative diseases, and even slowing down the rate of neuron loss that tends to occur with aging.
Physical activity helps release endorphins, which are neurotransmitters that can reduce the sensation of pain and improve mood, helping to reduce stress, anxiety, and depression, which can be particularly useful for patients undergoing therapy/analysis.
"Nowadays, numerous scientific studies show that regular physical exercise has a positive impact on mental health," says Dr. Bruna Campos, a psychiatrist from the Federal Fluminense University (UFF) in Rio de Janeiro.
According to the doctor, physical activity, in addition to contributing to greater self-esteem and self-efficacy, promotes a biological change in our body, releasing neurotransmitters such as serotonin, dopamine, and norepinephrine, reducing inflammation and improving the immune response, among other factors that are associated with better functioning of the central nervous system.
“There is also already robust scientific evidence about exercise, not only in improving well-being, but also in preventing and improving symptoms of depression , anxiety , bipolar disorder , etc. In depression, for example, both aerobic and resistance exercise have proven effective in reducing symptoms when maintained for 90 minutes per week. This would be equivalent to about 30 minutes, three days a week,” he explains.
“We already have meta-analyses (research with the highest levels of scientific evidence) showing that in mild depression, for example, regular physical exercise for 30 minutes, three times a week, has proven to be as effective as psychological support and the use of some medications, and should be included as part of the treatment,” reports the specialist.
In general, physical exercises work on aspects such as strength, balance, flexibility, and endurance, but we must remember that all these qualities are also worked on mentally and emotionally. When we exercise consciously, these qualities are carried over into our daily lives, making the individual more aware of their bodily sensations such as breathing, muscle tension, and heart rate, helping them understand how the body is reacting to emotional situations and learning to deal with them.
A study published in the Journal of Clinical Psychiatry found that regular physical activity can help reduce the risk of depression by up to 26%.
According to the Einstein Institute, studies prove that regular physical activity, regardless of the type, improves emotional well-being.
Here are some tips for beneficial activities to combat anxiety:
To go by bicycle
Run
Meditate
Yoga
Stretch
To dance
Hiking
These are just a few suggestions, but you can choose from other activities like judo, swimming, etc. The important thing is to get moving! Find the activity you identify with most. Exercise! Go to therapy!
TALKING ABOUT SUICIDE Yellow September: Suicide Prevention Awareness Month It is important to encourage people to talk about the topic and seek help when necessary. According to the World Health Organization (WHO), practically 100% of cases are committed by people with mental illnesses, mainly undiagnosed or incorrectly treated. Brazil ranks 8th among countries with the highest suicide rates. The Brazilian Psychiatric Association estimates that 96.8% of cases have this relationship, with depression being the number one disease when it comes to the link with suicide deaths. But it is not the only one, as experts also see a link with mood disorders, such as bipolar disorder. There is also a relationship with psychotic, anxiety, and personality disorders. In Brazil, approximately 14,000 cases are registered per year, meaning that on average 38 people commit suicide per day, and the rates continue to rise. Many cases could be avoided if people had access to quality treatment and information. Warning Signs Changes in Behavior: – Withdrawal from loved ones and pleasurable activities. – Neglect of self-care. – Excessive use of drugs, including alcohol, and/or involvement in dangerous situations that put them at risk. Feelings: – Expressing feelings of being a burden to others. – Demonstrations of low self-esteem. – Abrupt mood swings without justification. – Making exaggerated pessimistic comments. Physical Changes: – Insomnia or excessive sleep. – Changes in appetite with significant weight loss or gain. – Complaining of constant fatigue without apparent reason. Recent Loss or Trauma: – Grief over the loss of a loved one, a job, or retirement can contribute to increased risk. – Making comments like “I wish I could disappear,” “everything would be better without me,” “I wish I could sleep and never wake up again.” – Frequently talking about death, dying, or ending one's own life. Those who have attempted suicide are more likely to attempt it again. How to help: If you have identified that the person is thinking about suicide, help them! How? Listen to them and let them talk about what they are feeling without judgment. Show that you are available to listen without giving advice. Don't dismiss their feelings. Don't leave them alone, remove them from possible immediate risks, don't lock doors, believe their threats, and most importantly, take them immediately to a healthcare professional for treatment.
A LITTLE ABOUT TRAUMA
Memories don't reveal factual experiences, but rather how each of us relates to a particular experience. Therefore, they don't transmit objective and unequivocal data regarding the content of implicit or explicit memories. They are formed according to our perspective. Thus, an event only becomes a trauma when disturbing emotions interfere with the processing of a memory. Our present moods and sensations play a fundamental role in how we recall a particular event. Therefore, changing our present emotional state is the primary condition for effective work with traumatic memories.
Over time, these memories become even more malleable, like a tapestry that the brain weaves over our previous biographical foundations, being renewed by information from the flow of experiences.
We cannot change past events, but we can transform the narratives about them by creating ways to cope with the most aversive aspects of trauma so that we are not condemned by our stories.
The memories of a trauma are stored not as memories, but, as a rule, as physical sensations that are experienced as imminent threats charged with negative emotions of fear, anger, panic, and others. The trauma is imprinted on the body! On the body, in the brain and mind, in the psyche and soul.
It is important to talk about this story in a way that creates a narrative that can be observed without judgment, avoiding the incorporation of intense effects on behaviors and emotional states.
Because trauma perpetually relives the past, the present and future cease to exist, interfering with the ability to truly concentrate on new situations and hindering the appreciation of the present moment. There is no future in the past. Being traumatized is like living in an eternal nightmare or reliving the same day repeatedly, just like in the movie Groundhog Day, where the protagonist, a reporter, is trapped in a time loop, reliving the same day over and over. The individual becomes trapped in a web of unresolved emotional fear, in the confusion and dissociation from that history.
All of this can create a state of numbness, an inability to connect with and name one's own emotions, and, most importantly, an inability to understand and communicate with one's own emotions. This becomes an extremely difficult situation, because from then on it is no longer possible to clearly signal to others what one is feeling or needing, breaking down emotional resonance and intersubjectivity.
7 tips for dealing with stress:
Set aside 5 minutes of your day (it can be first thing in the morning or at night) to sit in a quiet place, without loud noises (preferably in silence) and take 3 deep breaths, and after that, begin to breathe at your own pace. If you prefer, you can do this lying down with your hand on your heart, trying to focus only on your breathing.
Plan your activities.
Include physical activity in your routine.
Learn to say no.
Be present, body and soul, in what you are doing at that moment.
Keep your home and work environment clean and organized.
Prioritize and invest in your well-being.