In light of the events and disturbances that the world is witnessing, the importance of mental health and psychological fitness increases as tools to keep us in a balance that reduces stress and anxiety. That is why a number of doctors and psychologists monitored the most common mental health complaints, and presented the 8 most important rules for building strong psychological fitness.
1- ‘Psychological avoidance’ .. the strongest enemy
Anxiety is not the primary driver of many problems in our lives, there is something more dangerous called ‘psychological avoidance’, as Luan Marquise, assistant professor of psychiatry at Harvard University, said, explaining that we avoid certain situations and decisions, for fear that it causes us to be discarded ‘can lead To increase anxiety, and then increase problems. ‘
Psychological avoidance is the strongest enemy, but Marquis has proposed 3 scientific skills to fight him:
- Check your thoughts well, and accept the challenge.
- Find the step you can take to face fears, anxiety and defeat avoidance.
- Let your values - and not your emotions – are the ones that direct your actions.
2- Discover mental manipulation and stop it firmly
The mental manipulation that is symbolized by the term “Gaslighting”, ‘is a form of psychological abuse, happens when someone manipulates you, and does what he can make to make you doubt your reality, and you think you are always wrong’, as the American psychologist, Dr. Chevona says Child’s.
Chields warns that the delay in discovering and stopping this type of abuse ‘may cause severe harm, reaching the person’s self -value and respect for his own mental abilities and capabilities. “
And she adds that “at first glance, mental manipulation may seem just a difference in opinion between two parties, but it is in fact anxious behavior and a tool used to make the victim think the way the aggressor wants.”
The psychological analyst at the American University of Yale, Dr. Robin Stern, also stresses ‘the importance of learning how to identify the signs of this malicious form of manipulation’, including:
- Constant denial.
- Reality fabrication.
- The contradiction.
- Frank lies.
And confronting it firmly, and withdrawing from the relationship with its source ‘in conjunction with the verification of our feelings and always respecting our emotions, to protect ourselves from it.’
3- Do not leave yourself alone
“I have noticed that we have become more isolated, as if we were waiting for it to become thinner, more luxurious, happy and less tense, before we think about meeting new people, communicating with knowledge, and reviving old friendships. ‘ The reality of her experience in psychiatry for 25 years.
Kekanovic stresses the importance of social media, even if to start talking to other parents in children’s schools, cashier in stores, reception staff in medical clinics, or even a café’s waiter. “
4- Skills that may change your brain
Christopher Miller, who holds a doctorate in psychiatry and assistant professor at the University of Maryland, stresses the importance of psychological support that we provide or receive in our daily life, through skills:
- Respect for self and optimism.
- Estimating and understanding the distinguished person.
- Enhanced relationships based on giving and giving.
- Presenting the softness on hostility.
- Listening instead of rushing to issue judgments.
It can also be a form of psychotherapy, which reduces inflammation and symptoms of stress, and helps improve dealing with others, according to Miller.
5- Learn how to worry correctly
“Preventing or crushing it is exactly what to do, and the suppression of ideas and feelings is never beneficial.”
“It is irony that anxiety increases with the increasing compressive concerns, and prevents us from discovering other ways to deal with concerns and reach solutions on them.” This makes us need to know how we can worry properly, through these steps in order:
- Determine the place of anxiety in your body.
- Make an anxiety tangible.
- Solve the problem that causes it.
- Leave the worries behind you.
6- ‘You can succeed despite the “fraud” syndrome
From her experiences, American psychologist Gil Stodard says, “I meet many of the most sparkling individuals who doubt their success, although there is evidence to prove the opposite.” This is explained by the occurrence of these people under the weight of the condition known as ‘Al -Mohtiba syndrome’.
According to the British Medical Association, the fraudulent syndrome is described as “a chronic sense of self -doubt, which may affect the person, because of his feeling of inferiority, despite the availability of evidence for success.”
Therefore, Stodard warns that this condition causes ‘undermining ambition, excessive work to the point of exhaustion, in an attempt to prove efficiency’, and advises to overcome fear and doubt, and to have psychological flexibility.
7- Do not pant behind happiness
After thousands of conversations with his patients who dream of happiness, Dr. Gregory Scott Brown, who has a doctorate in psychiatry, says, “I learned that gasping is behind happiness, may distract us from what is necessary for a better life, which is” gratification “and a feeling of satisfaction. It is advised to start developing life in a way that achieves achievement, not dreams, through:
- Not exaggerating the reaction to the gain or loss.
- Learn to adapt and adapt.
- Create and develop meaningful relationships.
- Stop remorse.
8- Do not tolerate the problem of waking up at night
“No one can wake up from his sleep at night, waking up every 90 minutes to about two hours, is a natural matter,” says Lisa Strauss, a specialist in sleep disorders.
But waking up turns into a problem when it is repeated to the point that we do not get our need for deep sleep ‘, which affects our physical and mental performance, and causes infections and stress, “according to research.
To reduce waking up at night, and get deeper sleep periods, Strauss suggests:
- Exposure to sunlight in the morning.
- Avoid long or late nap.
- The completion of disturbing and disturbing problems long before bed.
- Avoid eating and exercising late at night.
- Avoid everything that will increase the time to the bathroom