My Mental Health Tool Kit
My Mental Health Tool Kit
Mental Health Toolkit is a resource for students' mental health enrolled at LUMS. Information and education on a variety of services and topics are included in the toolkit to assist students in resolving personal issues and acquiring the knowledge, attitudes, and skills necessary to fully enjoy their time at LUMS.
As a university student, life can get overwhelming. Many students feel that the constant academic stresses, along with social complications and loneliness of being away from home has had detrimental effects on their mental health and has caused them to face periods of depression where they stay locked in their room for days on end and neglect their academics. For a university student, having depression is like going through life on hard mode. Everything feels much more difficult to do and the motivation to work usually plummets. It is important to remember that these emotions are valid but need your attention. Seek help in whatever way you feel comfortable with. Talking to a trained professional can do you wonders.
Depression looks different for everyone
On some days you may not be able to get out of bed. Going out and getting something to eat feels like an enormous challenge. Some days you may be laughing with your friends but as soon as you’re alone you feel the weight of the world on your shoulders. Some days may even feel completely normal, but you just cannot find the motivation to do anything productive. Depression looks different for everyone and may even look different for you on different days.
How to understand depression?
Chemical imbalances in the brain are the root cause of depression, a mental illness. It is triggered by genetics, low self-esteem issues, life crisis, death, medical conditions, medications and/ or environmental factors etc. It affects your daily functioning, how you act, feel and think. People confuse depression with grief and sadness. Even though there can be some similar symptoms depression is a prolonged (2 weeks and more) and more intense illness that completely disrupts your life, leaving the person incapable of doing even the simplest of tasks if left untreated. You lose interest in doing the things you once loved, it gets hard to be hopeful or even get out of bed, and it is emotionally and physically draining. According to research one of the most prevalent mental illnesses is depression, present in college going students, it affects different areas in their life which in turn act as stressors and worsen the situation forcing the student to go down a negative spiral. More than 75% of these students do not seek medical help for their condition. The one essential fact to keep in mind is that having depression is okay, it is completely treatable with some time and patience but please do not self-diagnose or self- medicate, Self-aware yourself and those around you.
It is essential to keep in mind that some of these symptoms can be brought on by other ailments like thyroid issues, brain tumor, or a lack in nutrients. They can look like depression symptoms, it's important to rule out other medical conditions.
Here are some signs that you may be going through depression:
A sense of helplessness and despair. A dim viewpoint: nothing will at any point improve, and you can do nothing to change what is going on.
Decrease in interest in routine exercises. You never again care about your past interests, leisure activities, social exercises, or sex. You can never again encounter happiness and joy.
Changes in hunger or weight. Huge weight change — a difference in over 5% of one's body weight in a month.
Sleep shifts. Either a sleep issue, especially waking in the early hours of the morning, or resting late.
Rage or irritation. Feeling incited, restless, or even harsh. Your flexibility level is low, your temper issues, and everything and everyone makes you crazy.
Loss of energy. Feeling depleted, sleepy, and genuinely drained. Your whole body could feel profound, and, shockingly, little tasks are draining or get some margin to wrap up.
Self-hate. Unquestionable tendencies of pointlessness or wrongdoing. You brutally criticize yourself assumed faults and mistakes.
Insane approach of behaving. You take part in avoiding the painful moments, for instance, substance abuse, impulsive betting, stunningly driving, or unsafe games.
Focus issues. Can't concentrate, choose, or review things.
Unexplained pain. An exaggeration in actual worries like headaches, back torture, throbbing muscles, and stomach torture
Next to zero public activity: keeping away from contact with companions and involvement in less friendly exercises, having issues at work, home and day to day life.
Assuming that you experience a portion of the side effects recorded above, if it's not too much trouble, look for proficient assistance. You can email us @student.counselling@lums.edu.pk
How to find motivation when you are depressed
Give yourself space to breathe. Taking on all your tasks at once will leave you overwhelmed. Give yourself room to breathe and process your emotions.
Set small goals and reward yourself generously. This will help you stay motivated and feel better
Leave yourself messages with positive affirmations. Try placing sticky notes around your room with positive messages such as “you will be okay!” “you got this!” “i am proud of you!”
Get dressed. When you dress for work, it will likely put you in a productive mood.
Go for a walk. Any type of activity will deliver endorphins which are the body's feel-good synthetics. This can help in reducing the side effects.
Do small but productive tasks that make you feel better about yourself. This could be anything from washing your dishes or making your bed. If you complete a small but productive task it will set the tone for later when you have to work on bigger tasks
Do not overschedule. Take on only as much as you can manage
Avoid negativity. This could include negative thoughts, people, activities, etc.
Practice self compassion. Be kind to yourself and keep reminding yourself that you will be okay
Use the ten minute rule. Tell yourself to do a task but allow yourself to quit after ten minutes if you feel you cannot cope with it at that moment
Practice self care. Do small things that are good for you and will make you feel better about yourself. These can be as simple as taking a shower, going skin care, etc.
Get enough sleep. Getting enough sleep can help manage your symptoms of depression. However, it is also essential to keep a balance as one can spend a lot of time sleeping when they are depressed.
Talk to a therapist. Therapists can guide you better than anyone on how to regain motivation and how to manage depressive symptoms.
How to help a friend who is depressed
Ask them what they are going through and listen empathetically. It is important to make sure they are comfortable before you ask them about what they’re going through. Make sure you do not pressure them to talk when they do not want to. When you are listening, make them feel like their emotions are valid. Do not interrupt or speak over them. Ask before offering advice. Most importantly, just make them feel heard.
Help locate support for them. Try to find good therapists and support networks for them.
Help them with their daily tasks. Offer to help them with small tasks so they do not get overwhelmed.
Be patient with them. It may take them a while to feel better, so stay patient.
Make them realize you are there for them. Keep reminding them of how important they are to you and that you are always there to help them. However, make sure this does not take an unhealthy toll on you.
Extend loose invitations. Make them feel included. Invite them to events and hang outs, but make sure they do not feel pressured to attend.
Growing up you are bound to have had the phrase “you should be mindful” thrown at you at some point in your life. It seems like an easy enough concept to grasp. But practicing mindfulness can get a bit challenging. Mindfulness is being fully conscious of yourself and your surroundings. It is actively focusing on the world in a way where you can fully appreciate the little things about our existence. Mindfulness is one thing that as a university student you should practice. Not only does it make you feel more present, it can greatly help reduce stress.
How can you practice mindfulness?
By simply focusing on two things: your thoughts and your emotions associated with those thoughts.
We all have the ability to be mindful because we all have thoughts and we all have the capacity to be present. Just pay attention to your surroundings. This can be challenging given the fast paced world we live in, especially for a student who can barely look past their assignments and exams. However, focusing on breathing, living in the moment and accepting oneself are some easy ways in which one can be more mindful.
Another trick from Anthony Robbins’ book “Unlimited Power” is to visualize in your mind your negative thoughts shrinking in size. As you watch, pay attention to the fact that the thought has now become insignificant to you. The trouble with our brain is that it enlarges the thoughts that frighten us the most. Do not let your brain fool you, take charge.
Here are some ways you can be more mindful:
Meditation. This will make you feel more conscious and connected to your thoughts, making it easier to reflect on them
Slowing down. Focus on one thing at a time and give yourself room to breathe.
Exercise. This does not have to be an intense workout. In fact, do something that makes you feel comfortable like taking a walk or doing 10 minutes of yoga. The key is to be aware of your movement and to stay conscious of your mind and body.
Surround yourself with nature. Being around nature gives us perspective that we can easily lose in the hustle bustle of our chaotic lives. It reminds us of how big the universe is and now small our troubles are in comparison.
Eat mindfully. Enjoy the taste without any distractions. Make mundane tasks more enjoyable by savoring the little joys you experience from them.
Do not worry if it does not come naturally to you, it may take some time. Come to CAPS, we can help!
What is self-compassion?
To truly define self-compassion, we must first define compassion. Both are in fact the same thing. An attitude of compassion encompasses a particular set of feelings, thoughts, desires, and actions that can be coordinated toward any living thing (such as ourselves, another person, a society, or animals). As a result, when we discuss self-compassion, we conclude that this self-centered attitude is coordinated internally toward ourselves. Self-compassion includes keeping an eye on our own pain and suffering and realizing that, despite how difficult it may be, it is a common human experience. Self-compassion also includes showing ourselves kindness and care and putting our energy and attention into finding ways to ease our suffering.
Psychological wellness and Well Being Benefits
Research has demonstrated that self-compassion is strongly connected to our psychological wellness and prosperity. Studies have discovered that the individuals who are more compassionate towards themselves will in general have less psychological issues, like depression, anxiety and stress. These individuals likewise will in general have greater personal satisfaction, a more prominent feeling of well-being, and fewer problems in relationships.
Self-compassion and self-criticism
For by far most, being empathetic towards themselves and actuating the relieve framework doesn't easily fall into place. On as opposed to self-sympathy, self-analysis seems to move effectively off the tongue. Self-analysis is a reasoning style that incorporates our inside self-talk being significantly negative, denouncing and scolding. Self-analysis can likewise enact the danger framework without anyone else, or when the danger framework is dynamic for various reasons, responding by being critical of ourselves can keep the danger framework alive.
Building Self-Compassion
If you somehow managed to go on a journey with somebody for quite a long time, how significant could the connection among you be? Couldn't you really try to guarantee you managed everything well?
“You can search throughout the entire universe for someone who is more deserving of your love and affection than you are yourself, and that person is not to be found anywhere. You yourself, as much as anybody in the entire universe deserve your love and affection.” – Buddha
• Practice forgiveness
Quit punishing yourself for your errors. Acknowledge that you are flawed and be delicate with yourself when you are faced with your weaknesses. You are esteemed by your companions and associates as a result of what your identity is, not on the grounds that you are perfect.
• Employ a Growth Mindset
Embrace rather than oppose to keep away from difficulties, continue tracking down importance in them, and don't abandon yourself. At the point when you find you are censuring yourself and adversely contrasting yourself as well as other people, attempt to track down motivation in their victories and strengths as opposed to feeling undermined.
• Express Gratitude
As opposed to wanting for what we don't have, there is strength in valuing what we do have, at the present time. You can decide to compose an appreciation diary or take gratitude walks.
• Find the Right Level of Generosity
For liberality to work for your prosperity, it can't be altruistic. Along these lines, while being generous, ensure you know about your own requirements prior to advancing. Then, at that point, deliberately pick the beneficiary of your generosity, the resources you have accessible, and your degree of energy in light of what will uphold your own well-being.
• Be Mindful
Mindfulness has been found to emphatically affect self-compassion, as it tends to reduce self-judgment (Kabat-Zinn, 2014). Endeavor to continuously be in the moment and to know about what's going on this moment, without judgment and labeling.
Being a university student, you’re probably in a phase where the never ending pressures of your academic career has kept you from self compassion. We are typically overly-critical of ourselves and constantly compare ourselves to those who we believe have accomplished much more than us and seem to be doing much better. This is in fact not the case. Constantly comparing ourselves to others is nothing but counterproductive. Feeling worse about ourselves just puts more pressure on our already stressful lives. It is important to remain kind to yourself and treat yourself with love and compassion.
If you’re reading this, chances are you’re a university student who is facing suicidal ideations or knows someone who is. Having suicidal thoughts is nothing to be ashamed of. It is however something that should be dealt with through the help of a professional urgently.
These thoughts can be passive or active. Passive suicide ideations are when you wish you were dead but do not actually consider going through with the act of killing yourself. Active ideations come with the intent to kill oneself. Based on a survey, suicide ideation in college students in Pakistan is at 31.4%. The intent to kill you can be attributed to having mental illnesses, financial difficulties, academic pressures, relationship issues or bullying and traumatic experiences. Most of these people are unwilling to get the help they need either because they cannot afford it or they do not know how to get help to begin with and it makes it worse when they do not have a supportive environment to heal in. It is important to realize that it is never as bad as we think it is and feeling better is possible. Please check the following signifiers below to assess the severity of your or your loved ones’ situation:
Detaching yourself from your friends and family
Impulsively thinking about different ways of dying
Feeling sad or caught
Discussing demise or self harm/suicide
Giving away assets
An expansion in substance use or abuse
Expanded mood swings, outrage, rage, as well as irritability
Participating in risk-taking conduct like utilizing drugs or having unprotected sex
Getting to the necessary resources to commit suicide, like medicine, drugs, or a gun
Going about as though you're expressing goodbye to individuals
Feeling very restless
If you feel that you are over the edge please talk to someone about it and if you know someone who might be thinking about suicide, please try to talk to them. There are ways through which you can help yourself or others:
1. Here a few reliable and helpful suicide helplines in Pakistan:
Rozan Counseling Helpline: 0304-111-1741 (10am to 8pm) helpline@rozan.org (email)
Cyber Harassment Helpline: 0800-39393 (10am to 5pm) helpdesk@digitalrightsfoundation.pk (email)
Hello Happiness Helpline: 0311-066-5522 (They have a mobile app called “HELLO DOCTOR”)
Happy Life Psychological Services Helpline: 0300-094-5066 (24/7 available) happylifeclinics@gmail.com (email)
Umang Helpline: 0334-697-3040 (24/7 available) http://www.umang.com.pk/ (website)
2. Call on our emergency number (0307-024-7704) and speak to our representative right away.
3. Identify your triggers and write your feelings down. Try to be rational with yourself or have a friend help you out.
4. Try to distract yourself. Go to sleep or try to go out for a walk or listen to some calming music or motivational podcasts.
5. Focus on your breathing.
Remember these feelings are temporary and road to recovery might just be one step away.
How to approach a friend you think might be suffering from suicidal ideations:
Helping someone who is suffering from suicidal ideations can be difficult. Our words can have a lasting impact on them, so we must make sure what we say has a positive impact. The most important things to do are to:
Listen without judgement.
Make them feel their sadness is valid but not permanent.
Make them realise that the people around them love and care for them.
Pay attention to their words and behaviors.
Offer compassion.
Make things easier for them.
Make them feel comfortable enough to talk openly about their problems.
Encourage professional help.
University provides plenty of opportunities to make great friends, but there can be a few unpleasant interactions too. Bullying in universities is fairly common, and it is essential to learn how to recognize it and cope with it in order to take care of yourself. Bullying is a general behavior that is carried out with the intention of hurting someone else. This can consist of sexual, physical, and mental harm being caused. It can include, but is not limited to the follows:
Social and emotional bullying
Physical abuse
Name calling
Discrimination
Sexual harassment
Cyberbullying
At the point when you are the one encountering bullying it is frequently difficult to recognize the suitable strategy to take, or the means expected to address and ease what is happening.
One thing is for certain. The way people act around you has nothing to do with you. You are not responsible for other’s actions. If you feel bullied, report it. You are not responsible for the consequences of others’ actions. You do not have to cope with it.
Whatever you do, DO NOT do the following because that can be self-destructive:
KEEP IT TO YOURSELF: While you're going through a distressing or tough spot, viewing as perspective or see things with clarity can be hard. Bullying is something that influences so many, yet worryingly, our examination uncovered that 45% of the people who experience it, neglect to report it as a result of humiliation, dread or an absence of confidence in emotionally supportive networks. Assuming that you are encountering bullying it is incredibly important you use the suitable reporting procedures; you can confide in an instructor/ coach/ peer advisor/ faculty advisor or even a good friend initially.
Regardless of whether you need to report it, it is significant you share with somebody what you are going through - you shouldn't go through something like this by itself. Bullying is extremely unpleasant, and genuinely depleting to endure. This pressure can affect all aspects of your life, including your psychological prosperity, capacity to speak with others, academics, confidence and self-esteem. It is in this manner incredibly critical that you tell someone you trust about the thing you are going through.
BLAME YOURSELF: Recall that the individual who is bullying you is the one with the issue, not you. It is not the slightest bit your fault; individuals experience bullying not as a result of their sexuality, orientation personality, race, physicality, handicap or some other exceptional component; it is a result of the viewpoint towards the fact. The main thing important to mold is perspectives - you are amazing how you are.
REACT WITH VIOLENCE: Frequently responding in an aggressive way can exacerbate things and can jeopardize you of actual mischief. In the situation that you feel it is a protected and proper move to make, perhaps try talking to the individual who is doing the bullying. Make sure to challenge the way of behaving, not the individual. In this way, rather than blaming the individual for being a ‘bully’, make sense of why their activities or words are causing you trouble.
ISOLATE YOURSELF: Denying yourself of any kind of help or companionship absolutely will do nothing to resolve the issue. We realize it could feel like the best thing to do, yet it will only make things worse in the long run by silencing you and diminishing your confidence. Attempt to stay aware of your usual social life and activities you appreciate - the interruption regardless, will assist with giving you a much needed boost and help you to remember the positive things in your day to day existence.
THINK OF YOURSELF AS A VICTIM: Frequently individuals who are bullied can feel like a ‘victim’ yet it's critical that you don't weaken yourself and let the bullying direct what your identity is. You want to track down ways of recapturing control, certainty and confidence. Remind yourself each day that you are commendable, in charge and that things will improve.
NEGLECT YOUR HEALTH AND MENTAL WELLBEING: It is significant during this time, that you take great consideration of your wellbeing and mental prosperity. As well as finding an emotionally supportive network, you need to ensure you are paying special attention to yourself as well. Easily overlooked details like consuming a balanced diet, working out, having a decent night's rest, unwinding and having nice time with loved ones can truly work on physiological and psychological wellness, which will, thus, diminish pressure. Decreases in pressure increment your clarity of vision, permitting you to more readily break down difficult situations, which will make them a lot simpler to manage.
HARM YOURSELF: Harming yourself in any capacity isn't an answer. Keep in mind you are not to fault for the fact you are encountering bullying, don't consider yourself capable or take feelings of dissatisfaction or outrage out on yourself. If feel leaned to hurt yourself in any capacity if it's not too much trouble, look for help promptly from a therapist.
The transition from high school to university is HUGE. Let’s acknowledge that. We all feel this tickle within us, this new found independence and grown-up feeling. But despite the excitement of starting this new phase of our lives, oftentimes, we might feel anxious and blue. We might even feel lonely because having to engage in small-talk with new people all the time is exhausting especially when we don’t know anyone. And this feeling is exaggerated for hostelites.
Having to adjust to a new environment can be overwhelming. And if you are experiencing this, you are NOT alone. You are homesick. That’s right.
Homesickness is completely natural. And because most of us have left our houses for the first time, it can be really intimidating and scary. If you are homesick, you might have difficulty sleeping or have difficulty concentrating. You might even experience a loss of appetite (or maybe you just don’t like PDC!). In addition, you might also feel the following:
angry, nauseous, anxious or miserable
disconnected, lonely or withdrawn
overwhelmed, uncertain, restless or panicky
low confidence or self-esteem
If you can relate, understand this: Your feelings are normal!
It is usual to feel abnormal with new climate and wish to be back with the natural people and spots of home. These feelings are fundamental for your change and they will fade once you come out as comfortable with your new environment. Basically give it some time.
What to do if you are feeling homesick:
Talk about it
Regardless of whether individuals aren't discussing it, most students presumably talk about your thoughts. Express something to your flat mates, quarters mates or present companions, and exercise a portion of your sentiments. Different students may be found to achieve it and can be happy that you began the discussion first.
Make your own space
Bring a portion of the relaxation of home to your new hostel and university life. That can incorporate pictures, designs, or a most liked blanket or pillow. The more recognizable your environmental factors are, the more agreeable you'll feel.
Get involved on campus
There are a lot of upcoming activities, especially inside the initial weeks. Find some that interest you make a plunge! They will keep you involved and permit you the potential chance to make new friends. Going to the gym can help. Go to the football field and play with the students there. Have you tried playing volleyball? Try that! There’s a swimming pool too. But if you are not into sports, maybe you can go to the library and get yourself a fun book to read? The library has an amazing collection of books. And all kinds of books (novels too!). Just go and explore.
Keep in touch
Call your family. Have long video calls with them. Share your experiences with them. Just stay in touch with them.
Whatever you do, just do NOT do the following if you’re feeling homesick:
Never ignore your feelings
That's completely considered common to feel home sick. You are adjusting in accordance with another spot. But, in the event that you disregard those feeling, they might suppress and exacerbate you. Try to deal with those feelings by conversing with somebody. That someone could be your new contacts or even your friends from high school. Just rant with them! Alternatively, you could write in your journal. Journaling really helps! You can store all the mix of emotions on paper and maybe laugh about it one day? You can even express yourself artistically through poetry, singing, writing, painting, drawing, anything really.
Don’t stay in your room all the time
Your room can be a space of wellbeing during your time at university, but you would prefer not to contribute all of your free energy there. It holds you back from going out, getting a chance to meet new people, and new experience that you like.
Don’t go home every weekend
You miss your friends and family and it can feel truly ideal to see them as frequently as possible, particularly in the situation that they live nearby. Yet, returning home each opportunity you get may hold you back from laying out your new life nearby. That can aggravate your homesickness.
Relationships can be mentally and physically exhausting. Yes, that’s right. Be it a relationship with your parents or with a partner. Or even friends. If one does not set certain limits, things can sometimes just get out of hand. Boundaries help create mutual respect and understanding. And without them, relationships can get toxic and draining. So if you ever feel like people walk all over you or that you are losing your sense of self, reconsider your boundaries.
But what really are boundaries?
Boundaries are for YOU to set your own limits. They are not set to control or demand the behavior of another person. They are at the core of every healthy relationship because they allow people to set their own personal space.
Setting boundaries is a difficult task at first. You may find yourself struggling with this. You may even question yourself because others may become defensive or may even invalidate you. And this is exactly why setting boundaries is so important.
If you feel the following, then you definitely need to rethink and reset your limits with others (however, this is not an exhaustive list):
You find it difficult to say NO.
You constantly feel guilty or responsible for others’ emotions.
You find it hard to take a stand for yourself.
You do not take out time for yourself.
Remember this!
You are not obligated to explain yourself or your limits to anyone. Try to hold your boundary without arguing your side.
You are not responsible for how others feel. Take ownership of yourself!
You have the right to want things and to not want things. You have the right to say no.
You are not selfish, you are taking care of yourself.
Setting limits for the extent to which you invest in a relationship is fundamental to avoid feelings of being taken advantage of. So you can avoid feelings of resentment towards others by setting your boundaries.
Boundaries can be:
Physical: Your personal physical space.
This could sound like “please knock on the door before entering my room” or “I cannot sit in the car with you but thank you for offering!” to “please do not touch me”.
Material: How you decide your personal belongings are to be used or treated.
This could range from not wanting some people to use your mobile phone or read your messages to asking your friend to return your favourite book in good condition. This could even sound like “I am not comfortable lending my notes”.
Emotional: How you respond to others, who you keep contact with and what part of yourself you reveal to them.
This could sound like “ I am really tired right now. Let’s talk about this some other time” or “I do not wish to talk about this, thank you for asking”.
Around your time: How to choose to spend your time.
It may sound like “I am busy right now. I will let you know when I am free”. It could even sound like this “I really need to talk to you. Can you spare 10 minutes?”
Communication is the key. The more you communicate your feelings the healthier the relationship ought to be. It is important to accept your mistakes and not be defensive when someone sheds light on them. It is also important that you don’t lose your sense of self, you should be your own person and your happiness or life cannot and should not depend on the other person.
Here’s what you can do (correction: really must try your best to do) to set boundaries:
•Clearly communicate your thoughts, expectations and needs. No one can read your mind. Only you know what you are thinking or feeling. And so, it is essential that you communicate. You cannot expect someone to be aware of your thoughts and feelings unless you have expressed them. However, be honest and respectful while expressing.
Nonetheless, if you have been direct but you are still not being acknowledged, then that is clearly problematic. If you are consistently not being treated the right way, take a stand for yourself.
Never assume or guess the other person’s feelings. Be direct and communicate.
Follow through on what you say. Live up to your word and don’t take the other person for granted either.
In order for any relationship to work it is essential that you have a healthy relationship with yourself first, one where you are willing to accept, love and nourish the person you are.
Ultimately, boundaries are acts of self-care and love. And there is no shame in that. As Taylor Swift beautifully articulated the essence of boundaries in her masterpiece “Marjorie”:
Never be so gentle
You neglect to be sharp
Never be so smart
You neglect to be gentle
Never be so well mannered
You fail to remember your power
Never employ such power
You neglect to be well mannered
(Some information was taken from https://www.instagram.com/p/CHjRBwoAcSp/)
There are all kinds of people in this world. Unfortunately, some people can make us extremely uncomfortable. You do not have to deal with it at all.
Sexual harassment is unwanted sexual attention. This can be within the context of a relationship, an interaction between two peers, or an individual abusing their position of power and coercing someone else. Sexual harassment can impact one’s mental heath negatively, and make them one feel unsafe and uncomfortable inside their own campus. A few examples of such behaviors include:
Non-Consensual sexual touching
Sexual jokes and innuendos
Unwanted and persistent requests for dates/meet-ups
Suggestive looks, sounds and gestures
Cartoons, posters, memes etc.
Personal comments or questions
If you feel like you are being sexually harassed, it is absolutely essential that you do the following:
Don’t blame yourself. This is absolutely crucial, as at times, victims tend to believe that they might have made a mistake somewhere, or did something to deserve what they suffered through. That is not the case. If someone is making you incessantly uncomfortable, you are not at fault. And you did nothing to ask for it. No one ever asks for it. There is nothing you did that caused someone else to behave or act a certain way with you. It is not you, it is them.
Do not doubt yourself. It is possible to get trapped in a cycle of questioning and self-doubt. You might overthink your experience, and try to convince yourself to let it go. If you feel like you were wronged - it is likely that you were. Your gut feeling and your emotions are there to inform you. If you are feeling unsafe, there has to be a reason. Listen to yourself.
Reach out for support. Get in touch with your friends and if possible, family. Inform them of what you have been experiencing and lean on them as your support system. You can also contact CAPS for professional help in dealing with this matter. This is also important because it will not stop unless you take a stand. And, chances are, there will be others. Take a stand for yourself and for them.
There is absolutely no shame in reporting sexual harassment. The shame is for the harasser to bear.
Have you ever felt so exhausted that you just can’t even sleep? University can certainly do that. And all the screen time that we are having to go through can be very draining too! Especially when there is an assignment due and so many times it happens that assignments just pile up and then we find ourselves overwhelmed and anxious. Then we decide that an all-nighter is the key. And oftentimes, it really does help us to spend an entire night on our assignment or preparation for exams. But this is a short-term solution and how long can we really sustain ourselves with just a few hours of sleep? Food for thought.
Did you know that sleep is absolutely essential for general physical wellbeing? It restores our energy levels and, believe it or not, sleeping genuinely helps us process information better. So it would not be entirely incorrect if we assume that sleeping makes us more intelligent. And this is backed with scientific evidence. Sleep is required for our mind to consolidate information so that we can recall it later. So it sharpens memory. Next time you have a quiz with too many concepts, try studying a few nights earlier and test this yourself!
6-8 hours of quality sleep can do wonders for our ever-fluctuating mental health as well. It helps reduce mood swings and lower irritability. And this also helps us get along with others around us much better. A good night's sleep equally improves our judgment thereby enabling us to think faster.
The term ‘sleep hygiene’ refers to our habits and practices around sleep. Here are a few things that can be done to maintain a healthy sleep hygiene:
Everyday sleep in your routine pattern. Just do it! And try to wake up at the same time every day too. One way to ensure this is to avoid day time naps because they disrupt our sleeping pattern.
To get in the headspace and to convince your mind that it is time to sleep, get yourself a sleeping suit. Having specific clothes for sleeping signals to your brain that it's sleep time.
At night especially, turn on the blue light filter on your mobile or laptop. Even though any light can do this, blue light strongly reduces the release of melatonin, the sleep hormone. So try to avoid the screen before going to bed, but if you are using it, use the blue light filter.
Try to avoid heavy or rich meals right before going to bed.
Try journaling. Dump all your thoughts into a journal so that you sleep with a clear mind. Of course that isn’t really possible everyday given our busy student life, but doing this once in a while can truly help.
Make sure you don’t take caffeine or any sugary drinks before going to bed. These substances affect your ability to sleep and make you more anxious.
We need to remind ourselves when we become busy, sleep isn’t the first thing we should sacrifice. In fact, fundamental to our productivity is a good night’s sleep.
[Taken from https://www.instagram.com/stories/highlights/18106367521179227/]
If you are contemplating going to therapy, go. Do not think about others. People talk. People always talk. People will continue to talk. But they do not know anything about what you are going through or what is happening in your life. Only you do. And if you are even thinking about therapy, it means there is something unresolved and you might need help.
It is a show of utmost strength to seek help. You are strong to ask for assistance. You are brave.
A therapist is someone who helps you on your journey of self-discovery. Do not shy away from learning more about yourself. The more you understand yourself, the happier you will become. The more at peace you will become with your life. You will start feeling better. And you deserve it.
It is a blessing to be able to feel all kinds of things. It is absolutely normal to have ups and downs. It is alright to be sensitive and alright to not be sensitive. A therapist helps you process your thoughts and navigate your emotions so that, instead of feeling trapped in a certain kind of thought or emotion, you can truly revel in them. Never ignore your feelings. Feel in order to heal.
A therapist is there to support you. You can go to therapy even if you are feeling good about yourself. There is no threshold that you need to pass in order to book that session. Your condition does not have to be severe in order for you to seek a therapist.
Friends and family are not therapists. You can have awesome, loving relationships and still go to therapy. And therapy is not a ranting session. A therapist is a professional trained to help clients along their journey of life. In fact, acknowledging that you might need therapy is actually a sign of growth and maturity.
Therapy is for anyone and everyone.
Anxiety can show itself in all forms. Some people overthink and others may experience debilitating panic attacks. While the person facing this may be struggling to cope, it can be nerve-wrecking to not know what to do in case someone with you starts experiencing severe bouts of anxiety or a panic attack. And it is better not to say something rather than say something that worsens it for someone you care about.
Everyone experiences anxiety differently. So it is important to ask the other person how they want you to help.
Ask what you can do for them. Yes, it is ok for you to ask them. Something as simple as “what do you want me to do?” or “how can I help?” is good enough.
Ask whether they need space or whether it would help if you stayed and gave them company.
Some people do not wish to speak about their feelings while they are feeling them. Some people crave it and desperately need someone to lend them a listening ear.
Do not assume, ask.
This can sound like “do you want to talk about it?”
If they reply with a “not now” or something similar, do not make them feel guilty for not confiding in you. They do not need your guilt. They just need to get through the moment and then they might or might not talk about it later.
Reassure them by telling them that you love them and are proud of them. They need reassurance and validation in that moment more than anything.
Do not tell them that it is in their head. Don’t tell them to snap out of it. Understand that it is not something they can control. They are not seeking attention, but they need someone to be there for them at that moment.
Tell them you are there for them no matter what. “I am right here. You can call me whenever you feel like talking about it” is enough support for them.
Ask them whether they want advice or for you to simply listen to them. A lot of times they are not seeking advice. They just need someone to hear them. Sometimes however, they yearn some constructive advice. Give it to them in that case only. Regardless, actually genuinely listen to them. That is most important. Do not repeat mundane, mainstream phrases that mean absolutely nothing in that context. Do not think about what to say to them. Make them feel heard.
Tell them they can get through this. They need to hear this. “You are strong and will get through this” is enough.
Hold their hand. Give them a hug. Go on a walk with them. Sit with them through that moment.
Remind them to keep breathing. Breathing is essential. Deep breathing helps calm the nervous system. Just make sure they breathe.
Ultimately, validate their feelings. Do not negate them at all but ensure them that they can cope with it all. Boost their morale and show them you are there for them.
Tips from Winnie the Pooh:
University is one of the most stressful times in a person's life. Everyone has certain decisions to make, specific goals to work towards, and a level of competition to bear. Sometimes it's your parents' high expectations. Sometimes it's your peers performing better than you or your desire to achieve that GPA goal. Academic pressure includes mental stress with respect to expected educational difficulties, fulfilling time constraints, trying to be on top, and, the nervousness about the chance of academic disappointment.
Ways to identify academic distress:
You get extremely worried about your exams, quizzes, and projects.
You have such high expectations that you feel your brain cannot think clearly despite all your hard work.
Your brain is unable to retain whatever you study, despite going over it again and again.
Ways academic pressure can affect your life:
Excess amounts of academic pressure can cause many mental illnesses such as anxiety and depression. The inability to manage and cope with it can prove to be life-threatening.
It adversely affects students' performance, their social relationships and activities. As the performance drops, so do people's expectations—students internalize this feeling, making them lose confidence. Consequently, they try to work even harder, but are still unable to achieve that goal. This cycle then keeps repeating itself.
It is physically and mentally draining, forcing the student to adopt different unhealthy ways to deal with the pressure.
You are not alone when it comes to academic pressure. You might not have been able to achieve a certain goal due to many reasons. However, it's all in the past, which cannot change. The future is not here, so it's time inefficient to worry about it excessively. However, you can control the present. Here are several methods that you can employ to help deal with academic pressure and be more productive:
To-do lists: Write down tasks that you need to accomplish and set out deadlines for them, realistically assigning time to each of them. Schedule important tasks early so that you are not worried about them at the end of the day. You can make a list on a diary or note it down on your smartphone. This way, you will have a visual representation of your tasks, and it will seem less daunting. Your time will be managed better, enabling you to be more confident.
Reward yourself: Continuously have something to look ahead consistently. It doesn't necessarily in every case must be a major thing. It can be the latest episode of your favorite show or a dinner date with your friends, or a walk in the park, once you have crossed off a task on the to-do list.
Ask for Help: When you are stuck on a problem, email the instructor or text a friend rather than stressing over it. Do not spend hours working on it, as it will end up draining your energy compromising other tasks.
Breathing Breaks: After spending several hours working on an assignment, give yourself a short break. Do a simple breathing exercise. You will feel refreshed, relaxed, and recharged to complete that assignment.
Restful sleep: You cannot go without sleep for days and pull all-nighters before exams, as it will limit your ability to focus well. Planning will help you keep yourself better organized and leave enough time to get that good night's sleep. Aim for at least 7 hours, if not 8. Stretch your muscles before sleeping to get a better quality of sleep. Also, take short naps between your studying hours to refresh the brain.
Relax days: Plan a fun day on the weekend to recharge yourself from the weekly burden of studies. Spend time with your friends or family and avoid focusing on anything work-related during this time. You can also practice that self-care routine to reward yourself with a day focused on activities you enjoy doing.
Change the thinking pattern: While worrying about that exam, your mind may deviate into building a pessimistic scenario of what will happen, inducing stress. Instead, focus on the bright side. Be confident in your skills. Smartly utilize your time to prepare better rather than wasting time constructing these negative scenarios.
Chunking: If you have a major assignment ahead of you, try chunking it down into digestible pieces rather than feeling overwhelmed at the bigger picture. List down the small details, and focus on one chunk at a time. Allocate the necessary time to each broken-down task. Then combine all your tasks into a bigger picture, and you are done!
Stay Balanced during exam times: If you make those to-do lists, plan your time well, you will not need to pull off those all-nighters or study 24/7 during the exam week. No matter how busy the exam week is, you cannot work without breaks. You will burn yourself out in the process. Any short stress-relieving activity will boost your performance. Take short breaks, go out for a short walk, or talk to a friend.
Be realistic: Be honest with yourself about your capabilities. Everyone has some strong areas and some weaknesses. The key is to learn to accept these weaknesses. Focus on your strong points and build on them, rather than trying to be the best at everything just for the competition.
It can get challenging to deal with all of the stress and keep everything tightly held together. However, you do not have to go through this alone. Reaching out for help or talking to a trustable friend or a family member can help clear the mind and help you navigate your way. By talking to someone, you will also find out how many other people have experienced the same. This will allow you to share your feelings and mutually share tips or come with ways to get through this stressful phase of life without letting it interfere with your mental health.
You might have come across the term "bipolar" in some conversations. The word is often used out of context and incorrectly. Whenever someone is getting slightly angry or shows mood shifts, the term "bipolar" is often used to describe their mood shift. However, we must realize that this usage is incorrect and try to avoid it in such a context.
Bipolar disorder is a mood disorder. It affects a person's ability to control their moods, thoughts, and how they see the world around them. You can picture bipolar disorder as being on a roller coaster. A person with the disorder experiences extreme moods that range from the lows of depression to the highs of mania. In the extremely "high" phase, a person experiences an elated or euphoric mood. Whereas, during the extremely "low" phase, the person becomes very sad. The two phases are described as a manic phase and a depressive phase. These episodes of highs and lows can vary in frequency. Moods can change at any moment, and it is not in a person's authority to stop them as they like, no matter how hard they try. They may occur rarely or multiple times in a year. These are different from the regular ups and downs of life that most of us go through. The symptoms of bipolar disorder are severe and impair the functioning of a person. The symptoms prevent a person from performing well in school, work, and social relationships.
Manic Episode: Mania is an extreme mood state, where a person feels an abnormally elevated mood, intense energy. Symptoms of mania are:
Racing thoughts: People experiencing mania have an increased inflow of thoughts and ideas, jumping quickly from one subject to another. These thoughts are so rapid that sometimes they make no sense and transform into a messy, confusing message that the listener cannot comprehend.
Irritability: Due to the increased inflow of thoughts, they quickly shift from one idea to another. At the same time, people around them haven't been able to fully grasp the first one. This causes them to be easily annoyed when they don't see people show the same enthusiasm.
Loss of sleep: The person experiences elevated energy, and with a rapid flow of ideas and thoughts, they lack the need for sleep.
Believing to have more authority: They often perceive themselves as more talented than others and be in authority positions than is actually the case.
Poor decision-making: They make inappropriate, irrational decisions which they might regret later.
Indulgence in reckless behaviors,
Nonsensical rapid speech.
Depressive episode: We all have times when we may feel down due to specific reasons. However, in the depressive state, a person experiences a significantly lowered mood with severe symptoms. The common symptoms include:
Feeling of sadness and hopelessness,
Feeling worthless and guilty,
Feeling exhausted and tired,
Loss of interest or pleasure in everyday activities that a person found interesting previously,
Trouble in focusing and decision making,
Increased agitation and irritation,
Need for extra sleep or insomnia,
Weight gain or loss due to change in appetite,
Suicidal thoughts and suicide attempts.
Although the symptoms are similar to that of depression, the depressive phase in bipolar is different from depression. These symptoms occur only during the depressive phase of the disorder.
It is thought to be a primarily genetic disorder; however, childhood abuse or trauma has been associated with the illness's ultimate onset. The average age of onset is 15-19 years, though the second highest instances have been reported in the 20-24 age bracket.
It is essential to realize that Bipolar Disorder is a treatable, manageable condition. With timely medication and psychological counseling, patients can lead a happy, normal life. The only way forward is for the family, psychiatrist, and psychologist to work together alongside the patient to provide much-needed moral support refraining from judging.
Are you feeling less motivated to complete the pending assignments? Do you quickly get exhausted and feel frustrated at even the smallest things? If so, it might be an indication of burnout. Firstly, you are not alone to have such an experience. Burnout is an actual condition common amongst students, which can drastically impact your productivity. It can make you feel less motivated to get started on all those pending assignments. All the deadlines begin to feel like a heavy, challenging task, making you feel less confident of completing it. Here's the good part: burnout is diagnosable, treatable, and can be prevented by following the proper steps.
The first part of treating burnout is to understand and acknowledge the presence of burnout symptoms. The next step requires making serious commitments in introducing small changes in your daily habits to recover from it and prevent it from happening again.
What is Burnout?
Burnout is an emotional, physical, and mental reaction to an extended study period that leads to fatigue, frustration, loss of motivation, and decreased academic ability. It results from many weeks or months of studying the same material or continuing years of schooling.
Burnout is not the same as the occasional frustrating feeling that we all may encounter at some point after studying for several hours combined or a busy mid-week. It is also different from that feeling of tiredness from pulling off an all-nighter. It is a chronic condition resulting from long-term study or work.
Burnout Symptoms
The symptoms are much more than just tiredness and lacking the energy to attend another class on a particular day.
Some common symptoms are:
Feeling exhausted despite getting enough sleep which results in exhaustion and insomnia,
Lacking the motivation to take classes or work on assignments,
Increased irritability and anger due to frustration,
The decline of confidence in academic abilities,
Inability to adhere to deadlines,
Your body feels strained and distressed, such as experiencing headaches, sore muscles, or jaw tension,
Getting ill frequently due to stress and exhaustion,
Developing bad habits, for instance, overeating, staying up late, nail-biting, or neglecting self-care,
Decreased concentration on schoolwork and during lectures,
Loss of interest in activities, be it for school or leisure, that was once enjoyable,
Feeling anxious or depressed.
Burnout can cause serious problems like headaches, insomnia, and depression. Hence, it is crucial to begin practicing steps to overcome burnout as soon as you realize the symptoms. If you face some of these symptoms, it's better to start making changes before undergoing a full-blown burnout. If you have a heavy upcoming semester planned for, it's better to look for ways to prevent burnout from occurring.
Relax and Enjoy Your Weekends: While it's efficient to be productive on weekends and plan well for the next week, a small break from academics can be very effective. Take a day off or give yourself a few hours of complete rest, allowing your mind to relax. You will notice the refreshing effect on your brain, making you better prepared for the upcoming week. Remember, a break means to enjoy yourself fully without worrying about the academic stuff!
Plan some Fun Activities: Try not to leave all the fun on weekends only. Leave ample time to cover your studies and fit in small bits of fun activities that you enjoy doing. This can be watching the episode of your favorite TV show after spending 2 hours studying or listening to some music. It will make you feel more motivated for the rest of the tasks planned in the schedule.
Put together a fun exercise routine: Physical exercise helps keep the body and mind active and healthy. Try to exercise three times a week. Even a 30-minute session would suffice, giving the brain some time to relax while keeping the body active. A short walk in nature helps too!
Catch up with friends and family: Friends and family are a source of support and happiness. Spending fun time with them will make you happier and take away that exhaustion off your mind.
Set Realistic Goals: Each of us has areas where we are good at and some areas where we lack. Set your goals reasonably, utilize your strengths fully. It is also essential to stick to these goals. To-do lists are a great way to keep yourself on track and meet deadlines allowing you to deliver better performance without draining you out. Challenges are good for progress but think carefully before making commitments that may push your limits affecting your mental well-being.
Get enough sleep: Sleep is vital for our proper physical functioning. It restores the energy and gives our brain time to rest well, allowing the processing of information to become easier. Thus, try to get 6-8 hours of restful sleep. You will see how this will improve your performance. And NO, sleeping won't eat away the time you allocate to work if you plan efficiently.
Learn to say "NO": Burnout often happens when you follow the "do it all" approach by taking on every task being handled to you. Think realistically about the time you have in a day and manage it well to deliver a good performance. Say "NO" to tasks that you feel like you will fall short on or lack the enthusiasm to do so. Be okay with saying, don't stress too much over it afterward, since you did it for your own good.
Student-Life Balance: Just as we talk about the importance of work-life balance, the same concept equally applies to students. Hard work and academic success will make you succeed, but it isn't of any use if it all starts affecting your mental health. Hence, focus on enjoying the process, balancing between studies, fun, and social activities. Remember, YOU are important, so don't forget to take time out for just YOU.
University can get challenging at times. Adjusting to new environments, finding your passion, and discovering new stuff daily and with lots of social events, it can become overwhelming. Every week, something gets to that already filled-up to-do list, and it can get overwhelming. However, you don't have to deal with it alone. Following the above tips can be beneficial, but it's even better to talk about it to a trustable person. Reaching out for help and talking about it will help you clear your mind and come out of this burnout phase. Talk to a professional, and you can also consult your instructors with whom you are comfortable. If that seems too difficult of a step, vent it out to a trusted friend or a family member. You'd be surprised at the number of people that have felt the same when sharing your experience.
Has it ever happened to you that you were informed of an assignment one week prior, yet it's Sunday night at 12:00 a.m. with your assignment due at 8 a.m. in the morning? Let's rewind a little. It's the day the assignment was announced, and one week is more than enough to prepare, right? In a blink of an eye, it's now Sunday evening. You are constantly aware of the work you have to do. The deadline is fast approaching, but the newsfeed on social media seems pretty interesting today; let's get done with this first. Soon, it's almost 11 p.m., and the panic strikes in. With your brain drained of energy, you start to work on that assignment for which you probably need to pull a nighter. If this sequence of events feels familiar, you are probably procrastinating. It might be a good idea to understand what it means.
Procrastination is a habit of delaying a responsibility that should be completed by a specific deadline, despite realizing the adverse outcomes it can result in.
How to Recognize That You're Procrastinating?
If you are temporarily delaying an essential task for a genuine reason, you aren't procrastinating. However, if you regularly start to delay things or shift focus because you want to avoid doing something mostly unpleasant, it's most likely procrastination.
You may also be procrastinating if you:
Plan your day filled with less important tasks.
Leave the job hanging on the To-Do list for a long time despite knowing its importance.
Re-read emails several times without reaching an action plan.
Plan extensively and start a high-priority task but then immediately take a coffee break.
Wait for the "right mood" or "right time" to begin a job.
Scroll through your social media newsfeed aimlessly.
Is Procrastination the Same as Being Lazy?
Procrastination is often mistaken with "laziness ." We need to realize that procrastination and laziness are very different. In procrastination, you choose to do a more straightforward, enjoyable task than the task you are supposed to do. It can be related to any aspect of life, for instance, work, family, social relationships, or study. Procrastination can lead to some severe consequences. For example, it can make us feel guilty or ashamed for not starting at the right time. Procrastinating over long periods can cause us to become demotivated with our work and less productive. This can lead to depression and even missing out on deadlines, preventing us from achieving our goals. In contrast, laziness can be described as inactivity and an unwillingness to act. It does not involve postponing the responsibilities but altogether avoiding them.
Why do we procrastinate?
Before we tackle procrastination, it is important to figure out why we are procrastinating. It is mainly a strategy to avoid discomfort related to a task, i.e., anxiety, nervousness, exhaustion, embarrassment, etc.
Poor planning: Poor planning can cause a person to work on only enjoyable tasks delaying the priority tasks to the last minute. People who use prioritized to-do lists and make productive schedules organizing tasks by priority and deadline successfully defeat procrastination.
Fear of failure/disapproval: You can still feel bewildered by a task despite being organized. Many people set exceptional standards and demand perfection from themselves. They dread falling short, presuming that either they will fail or somebody will oppose them. Procrastination acts as a tool to keep away from this fear of failure or disappointment as you won't be judged adversely if you never finish the task in the first place.
Fear of Success: Some people fear success just like they fear failure. They believe that success will cause people to have even higher expectations that they might not meet. Hence, they'd willingly avoid the task rather than doing it imperfectly. This is often a delayed fear of failure in disguise.
Low self-confidence: People doubtful about their abilities often put challenging jobs on hold. When faced with an assignment that requires some self-confidence, you lose confidence, feel discouraged and hopeless. You seek satisfaction in doing work that you know you're competent at avoiding challenging circumstances.
Pleasure seeking: For some people, pleasure is a vital principle in life. They are impulsive and have difficulty tolerating boredom. Assumptions like "if I forgo fun, then I will become a boring, lifeless drone" reflect a requirement for instant enjoyment. You may find it difficult to look beyond the present and show self-restraint enough to wait for what the future holds. When confronted with a tedious task (e.g., work assignment, chores), you feel disappointed and exhausted. Procrastination might become your source of lightening the boredom and annoyance, helping to search out the pleasure you need.
How to Overcome Procrastination:
Procrastination is a habit. Hence, it cannot be corrected overnight. It will end when you avoid practicing it regularly. The following steps can help deal with procrastination:
Commit to the task. Jot down the tasks that need to be completed allowing each one a specific time to complete. Then concentrate on doing them, not avoiding them.
Reward yourself. If you manage to finish a difficult task timely, give yourself a small treat, such as a small coffee break or your favorite chocolate. It will make you feel good about finishing things on time.
Request someone to keep a check on you. Having another person check on your progress can be motivating as you will be accountable to yourself and someone else. If you are struggling, you can always ask for help during tough times.
Change the thinking pattern. Rather than thinking " I need to" and " I have to," think in terms of "I can," which will make you feel more empowered and in control of the task, making you feel more confident.
Lessen distractions. Switch off your email and social media notifications. Keep your phone at a distance from you while working on that difficult task. Try to find a quiet place to sit and work in.
Try to do the tasks you find most unpleasant at the earliest. This way, other tasks will feel more manageable, allowing you to focus on more enjoyable work. This works really well for the small but dreaded jobs such as sending a message to group members to schedule a meeting.
Do you excessively worry about what others will think about you? Do you find some social events so distressing that you choose to avoid them altogether? If so, it may be helpful to understand social anxiety and ways to deal with them to minimize its effects on our performance.
What is social anxiety?
The expression "Social Anxiety Disorder" or "Social Phobia'' portrays this intense and long-standing fear of social circumstances, which frequently results in the individual avoiding the situation altogether. The individual is often concerned that they will be humiliated and criticized by others.
Everyone has moments where they feel anxious at some point in their life. Even the most confident, well-prepared public speaker can get slightly nervous before the event. Still, this feeling soon subsides when they start speaking. People get worried before an internship interview that can be a milestone for one's career. In these situations, such feelings are perfectly normal. However, for some people, these feelings are overpowering. It feels like it is hard to adapt, making a person want to run away from the situation negatively impacting your academics and social life. Here are some of the ways anxiety affects one's life:
Academics: It is challenging to participate in class discussions, ask questions, and work in groups seems apprehensive. You also have trouble approaching your instructors and seeking help from your peers.
Social Life: You avoid interacting with people and have difficulty making friends. You also avoid being a part of societies and try to avoid all the social events.
Some other situations that may be anxiety-inducing for people with social anxiety:
Phone Calls
Meeting new people
One on one conversations
With social anxiety, a person has some negative thoughts, where they tend to overestimate a social situation that may be anxiety-inducing. Some examples of common negative thoughts include:
People will laugh at me because of how stupid I am going to sound.
My brain will go blank, and I won't know what to say.
Others can see me trembling with fear.
Moreover, people with social anxiety show avoidance behavior. They tend to avoid the social situations they might encounter to stop these negative thoughts from coming true. However, the fear only reduces temporarily and reduces the chances of coping well under these anxiety-inducing circumstances as the challenge is never faced. Avoidance also interferes with daily life, keeping you from achieving your goals.
Social anxiety and introverts
Introversion and social anxiety are often conflated in people's minds or often seen in internet memes in such a manner. However, these two are different concepts:
Introversion is a personality trait, while social anxiety is a mental health condition that affects millions of people.
Introverts have a close friend circle and occasionally like to go out. Still, they get drained by these parties and prefer to spend their free time alone. It is their way of relaxing. Whereas people with social anxiety strongly fear going to parties or being surrounded by even a small group of people. The thought of social interaction may be paralyzing for them.
Coping with physical responses
Most of the social anxiety symptoms are physical, for instance, fast breathing, pounding heart, sweating, sticky palms, and muscle strain.
Here are some measures to help yourself cope with these symptoms if not stop them:
Yoga or meditation is a helpful way of relaxing the mind. 30 minutes a day spent meditating is really beneficial. However, if you are short of time, have a week full of exams, quizzes, and projects, 10 minutes a day will suffice too.
Exercising is another excellent way to help cope with anxiety. Go for a walk or a jog in the park or on campus, admiring the nature around you. Make it a fun part of your daily routine!
Another way is to use cognitive-behavioral strategies. These strategies address the three parts, thoughts, physical responses, and avoidance, that explicitly add to anxiety in social circumstances. Thus, cognitive-behavioral techniques change the anxiety habits that may be created because of social circumstances.
Some basic calming techniques that focus on breathing are also helpful. You'd be astonished how much changing our breathing can change how our bodies react to anxiety! It is the best simple exercise practiced at quiet times when you have the chance to relax.
The calming technique
Ensure that you are sitting on a comfortable chair or lying on a bed,
Breath in through your nose for 4 seconds,
Hold the breath for 2 seconds,
Release the breath through your mouth, taking 6 seconds to do so,
Repeat a few more times.
Even a minute spent on this technique can help you feel more relaxed and at ease. This technique also enables you to calm down before an exam or a presentation for the project you worked hard on. It will calm your nerves down, allowing you to deliver your best.
