Tag Archives: mental health

Holiday Blues

Holiday Blues


You might think that only people who spend the holidays alone are susceptible to holiday depression. That’s not the case. Depression doesn’t really care if you’re alone or surrounded by loved ones. Depression and anxiety can hit hard during the holidays. There plenty of factors around this time of year to push your mind to its limits.

First off, it’s cold

Seasonal depression is real! Lack of warmth and sun can cause any flower to wilt. So make sure you get your daily dose of vitamin D through your diet. Also, if the sun is shining, bundle up and get outside for a few minutes. This will help boost your mood.

Spending money

It’s true that some folks love to spend money, but there’s usually a pang of guilt in doing so. Especially, if it was a frivolous purchase. Other people feel a lot of pressure when spending money around the holiday season. Do they have enough money for presents? Is it a good enough present? How can I afford that? For parents, the largest concern is, I want to make sure they have a great Christmas… All of these thoughts put unnecessary pressure on yourself. Anxiety heightens, and that’s when depression can also slip into the party. Take the pressure off. Put a cap on your budget. Ask your kids if they could only have one thing, what would it be? This allows you to find out where their priorities lie. With friends and relatives, suggest a white elephant exchange or a Pollyanna. And do you still feel like you need to get something for everyone? Do a cookie bake or make homemade bath bombs and scrubs. Homemade gifts are always treasured.

Family drama, not made for TV

During holidays, lots of family drama can surface. It May sound too simple, but shake it off. Who cares that aunt so-n-so doesn’t think that’s a proper desert for the holiday dinner or grandparents think you’re in the wrong line of work? If you’re spending the holidays with them, the only answer should be you love them. Love them for who they are, even if you feel they can’t love you for who you are. If you can’t, then you should consider who you are spending your time with. This is the time of year to spend with LOVED ones.

It’s the end of the year and you still haven’t accomplished that

Every year, millions, if not billions, make New Year resolutions for their life. 12 months later, they didn’t accomplish what they set out to do. Take the pressure off yourself and try a five-year plan instead. Having goals is important. But having deadlines can cause anxiety. Give yourself a break. And remember, if it’s part of your destiny, you’ll eventually get there.

Which brings me to my final point, …Therapy

This is the time of year for giving, more than receiving. Therapy comes in many forms. So if depression hits, try volunteering your time. Donate gifts, food or clothing to the less fortunate. Helping others can pull you out of your own depression.

Mental health is important all year round. But there’s certain times throughout the year, the mind can be tested. We miss loved ones or ended-relationships during certain periods of life. Around the holidays, we are reminded this is a time to be spent with loved ones. And it’s alright to miss them, but we must remember to celebrate these times as well. If you can’t shake the blues or you feel them coming on perhaps it’s best to talk with a therapist. Remember, there are people that can help if you need to talk. If you or someone you know is suffering with depression this holiday season, please seek help.

Wishing you and yours a happy and healthy holiday season!

Tia, and TipsfromTia.com  is trying to keep you looking good and
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How Do You Develop Stress?

How Do You Develop Stress?

Everyone feels stressed at some point in his or her life for various reasons. However, stress can manifest itself in different ways, and if you are not careful, it can become a really big problem. Symptoms range from the physical, such as chest pain and insomnia, to the emotional, including low self-esteem and the feeling of losing control. In order to prevent this from occurring, it is important to have a thorough understanding of how you develop stress. Discover more below.




How you develop stress

Stress is a term that is used to describe your emotional or physical response to pressures or demands that you may experience now and again. Common causes of stress today include illness, relationships, money, and work. In some cases, stress can be positive, as it helps people to take action, develop, grow, and be stimulated. However, if you cannot cope with the stress you are experiencing, this can impact your physical and mental health in a number of ways.


The source of stress has changed considerably over the years. Modern day stresses are often prolonged in nature and originate from something psychological. For example, you may have financial worries or you may feel under pressure in the workplace. When this occurs, your hormones surge, as your body’s alarm mechanism is triggered. If you are over-exposed to stress hormones, your bodily systems can be impacted, including your digestive, immune, cardiovascular, and brain system. This is when negative symptoms arise. These symptoms include irritability, headaches, muscle pain and tension, depression, a lack of confidence, insomnia, high blood pressure, hair loss, and much more.


Ways to cope with stress

Reducing stress begins with you and your attitude. You need to change your outlook. If you adopt a positive attitude, you will be better able to cope with stress. You need to try and alter the way you look at things. For example, if something goes wrong, don’t dwell on what has happened, but see it as an opportunity. Look for ways to do things differently to improve the situation. Positive thinking can also have knock-on benefits too, for instance, it can improve our resistance to illness.


There are a number of other stress busters you can make the most of as well. Exercise is a good one. While exercise will not banish stress once and for all, it can help to clear your thoughts and lower some of the emotional intensity you are experiencing. You should also take some time to yourself. We do not get enough ‘me time’ these days because we are so busy with work and our families, and life in general. Spend some time away from work, having quality time to yourself, every week. You should also avoid unhealthy habits, for example, caffeine, smoking, and alcohol. Don’t rely on these as coping methods.


Is someone else to blame for your stress?

Claims can be made if you are suffering the effects of stress and feel that someone else is to blame. This could be because you are stressed after suffering an injury that has changed your life. It could be because you are stressed because someone is bullying you in the workplace. The scenarios differ. However, psychological injuries are taken just as seriously as physical ones when it comes to making a personal injury claim, and so it is definitely worth exploring this further. Derrick Law Firm offers legal solutions for injury matters. They will listen to what has happened to you, and they will be able to advise you on whether or not it is worth pursuing a claim for compensation. After all, you do not want to waste your time if there is no chance of it being a success.


Hopefully, you now have a better understanding of how stress is developed. For most illnesses, only once you get to the source of the problem can you rectify it. In fact, this is the case for virtually all of our problems in life. We hope that this blog post has helped you to get to the source of your stress, as well as providing you with some help regarding what to do about it. Do not forget to look into whether or not you are eligible for compensation if you believe that someone else is to blame for your stress.

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Top Self-Care Strategies For Your Mental Health

Top Self-Care Strategies For Your Mental Health

With so many Americans suffering each year from one mental illness or another (around 20% of all men, women, and children), it’s important to remember to care for your mind, body, and soul. In addition to any professional help that you may require for your mental illness, such as medication or therapy, living healthily is an important part of managing your illness. Your diet, lifestyle, recreational activities, friends, and routine can all have a major impact on how you feel, physically and emotionally, and so can also have a huge impact on your treatment plan. Here is a short list of self-care strategies, that can help you to ensure that your lifestyle has no negative impact on your mental health or treatment plan.


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  1. Express Yourself

Whether it be through drawings, diary entries, or dance sequences, it is always beneficial to express your feelings, and not bottle things up. If you find it hard to explain how you feel in words, you could show your drawings and paintings to your therapist, as a form of art therapy.

Expressing yourself artistically is also a great way to keep your mind and body active, and not dwelling on negative feelings and emotions.

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  1. Get Active

As above, being active is a great way to escape from negative feelings as you generally will focus on the physical activity you’re partaking in, rather than anything else. It’s also proven to reduce stress, as it pumps your body full of endorphins, which trigger a positive response in the body. Scientists have proved that endorphins are very useful at elevating your overall mood, decreasing levels of tension, and improving your self-esteem. In fact, a simple five-minute aerobic session has been shown to stimulate anti-anxiety effects

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  1. Be Social

Talking through your feelings with someone you can trust may be a great help in managing your mental illness. Regardless of whether the person is a family member, a friend, or a therapist, just having someone listen to what it is you have to say, and showing that they care about you and your feeling can really heighten your self-esteem. They may have also encountered similar problems to you, or have had similar feelings to you and so may be able to provide advice, as well as emotional support.

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  1. Learn About Your Illness

Learning as much about your mental illness as possible may help you to feel more in control of it, which will reduce your levels of stress and anxiety. Having a read of some blog posts, websites, or even taking a psychology degree online will all provide you will masses of information, all of which could help you better manage your illness. They could provide you will information on different types of treatments, as well as information that you could give to your friends and family so that you know that they too will always know what to expect.

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  1. Eat Healthily

Evidence has indicated that the foods you eat have a big impact on the development and management of certain mental illnesses, such as anxiety, depression, and schizophrenia. Those who have some level of mental health issue report eating fewer healthy foods, such as fresh fruit and vegetables, and more unhealthy foods, such as chocolate and chips, whereas over two-thirds of mentally healthy people report that they eat much more healthily. Stimulants such as alcohol and coffee, as well as many drugs, also have links to the development of certain mental illnesses. This shows that a healthy meal plan is an incredibly important factor in managing many different mental illnesses.

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  1. Have A Routine

For mental illnesses such as anxiety, having a routine or a plan for the day can help to reduce stress, as you always know where you have to be and what you have to do next. Just be careful not to make the routine too strict; otherwise, you may get panicky if you have to deviate from the plan for any reason.

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  1. Get Plenty Of Sleep

Getting too much or too little sleep can result in a range of negative emotions, such as stress, anxiety, and feeling depressed, and you will obviously feel very tired, even with too much sleep, which can make it difficult to cope with everyday life. You may also end up feeling lonely and isolated, as your tiredness may make you feel like you don’t want to be sociable. In extremely serious cases, if you already have a psychotic disorder, tiredness may even trigger a psychotic episode. For someone suffering from a mental illness, it is very easy to under or over sleep, which isn’t very good, when all of these negative repercussions come with it, and so getting into a regular sleeping pattern would be incredibly beneficial.


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  1. Know When To See A Professional

Managing your own illness through self-care strategies can provide many people living with mental illness a sense of control over their life and their illness, which in itself can help lower levels of stress and anxiety, raise your levels of self-esteem, and reduce the symptoms of your mental illness. However, this isn’t always the case, sometimes things can go out of your control, and sometimes you may need the help of a professional, whether that be a therapist, a psychologist, or a doctor. If you start to feel as though things are getting out of your control or that you can’t cope with everyday life, it is always best to contact a professional, just to be on the safe side.

Hopefully, these self-care strategies will provide you a sense of control over your life and your mental illness. However, you must always remember that you can’t always do everything on your own. Sometimes the best strategy for self-care is knowing when you can’t completely care for yourself on your own anymore, and when that is the case there is always someone that you can contact, whether it be family, a friend, or a healthcare professional, that will be more than happy to help you.

 Tia, and TipsfromTia.com  is trying to keep you looking good and
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It’s Time To Start Taking Mental Health More Seriously

It’s Time To Start Taking Mental Health More Seriously

Can you imagine if someone came to you and told you that they had a serious illness, something like cancer, but said that they weren’t going to see a doctor about it, or do anything to try and improve their quality of life? You’d be seriously worried about them, right? Well, why is it then that so many people are willing to do that very thing when it comes to their mental health? People will ignore it, pretend it doesn’t matter, and refuse any treatment whatsoever. This is because there’s a strange level of stigma around mental health that doesn’t seem to apply to physical health. But why should there be? After all, the brain is an organ just like anything else. With that in mind, here are a few things that you should start thinking more seriously about in order to take better care of your mental health.


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If there is something in your life that is actively causing it to get worse, then you should be willing to do something about it. If you had chronic stomach pain every day, then you’d obviously want to speak to a doctor about it and try to figure out why it was happening. And yet, people will spend years feeling miserable, or anxious, or disconnected from the world around them and still refuse to speak to a professional. If you feel like there’s something wrong in the way that you’re thinking or you’re worried about your moods, then you should always speak to a doctor. Whether it’s something simple like a persistent low mood or you think that you may have residual schizophrenia or any other serious disorders, the only way to deal with it is by getting a professional diagnosis. Ignoring a problem never did anything but make it worse further down the line.


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No one is ever expected to deal with an illness on their own, so why should you be able to just because the illness is one that affects your brain? Don’t shut out the people in your life because you’re ashamed of the state of your mental health. They might not be able to fully understand what’s happening but by communicating with them and letting them know that you need help, you can create a strong support network for yourself which can make even the toughest times a lot easier to deal with. There’s no shame in needing to have people to lean on from time to time.


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A lot of people are taught that needing to take time for themselves or put themselves first in any situation is inherently wrong and selfish. It’s incredibly important that you get out of this mindset because self-care is one of the most important parts of retaining control of your mental health. If you need time to yourself, or you need to spend the day under a blanket watching Netflix, that’s okay. Of course, sometimes self-care needs to take the form of being a little productive. Getting up and taking a shower can be an incredibly important step to helping you take better care of yourself when you’re really struggling.

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9 Ways to Improve Your Brain Function

9 Ways to Improve Your Brain Function

Part of staying as young as possible for as long as possible is keeping your brain functioning well. Whether you need a brain boost because you’re a mother of four with a full-time job and just staying awake is a challenge or because you’re trying your best to climb the career ladder and you need to constantly be on top form, you’ll need to give your brain a fighting chance. Here are some ways you can give your brain a boost.




Play Games

Playing mentally stimulating games is a way of exercising your brain so it stays alert and ready. Your brain needs to be exercised, just like every other muscle in the body. You can play games like chess, word and picture puzzles, trivia games and many more. The great thing about this way of boosting your brain’s function is, it’s fun. You don’t have to look at it as a chore you have to complete to keep your brain young because it’s something the whole family can get involved in.



Have you ever noticed how much more motivated you are after exercise? It’s as if the world opens up and you can see things brighter and clearer. That’s the benefit exercise has on your brain. It increases the amount of blood vessels that carry oxygen-rich blood to the brain. It also lowers blood pressure and reduces mental stress. It’s ideal for anyone that feels their job is stressful. We can’t always avoid stress at work, but exercising can go a long way to relieving your tension. Going for an early morning run is one of the best ways of setting yourself and your brain up for the day.


What Are You Eating?

Your diet has a direct effect on how your brain is functioning. It’s best to stay away from saturated fats, which means the less take-aways you eat, the better. B vitamins and folic acid are ideal for brain function and you’ll find plenty of those in leafy green vegetables. If you’re worried that you’re not getting your fill of the vitamins you need, you may want to take a supplement. You can get everything you need from brain function support nootropic. To ensure you get a good range of vitamins in your diet, why not try making smoothies for your breakfast?




Blood Pressure

Did you know that high blood pressure can lead to cognitive decline in old age? It’s also worth knowing that there are many things you can do to easily lower your blood pressure when you need to. Studies have found that stroking dogs can significantly lower a human’s blood pressure. That’s because most people become totally relaxed around dogs, especially puppies. You can also lower blood pressure by lowering the amount of alcohol you drink per week. For women, it should be no more than a glass of wine per day. For men, no more than 2 pints of beer per day.



Bad cholesterol has been linked to dementia in older age. It’s important to improve your cholesterol as soon as possible. You can do so by adjusting your diet and getting regular exercise. If you’re a smoker you may want to think about cutting down or giving up altogether. Here are some ways you can reduce your bad cholesterol and get more of the good.


Mental Health

We’re all affected by mental health at some point in our lives. Whether you go through a difficult time in your life, like a divorce or you’re clinically diagnosed with a mental health issue, it’s important to do what you can to look after your mental health. It goes without saying that the more pressure we have on our mind, the more likely our brains will need help to function in the future. If you feel like you need help to get through a particularly tough time in your life, counselling can be a fantastic way to take care of yourself.


Use Protective Equipment

It’s only as we get older that we realise that the things we did when we were younger do have consequences. If you think you can get away with riding a bike without a helmet, think again. Every fall, every hit, every accident; it’s all absorbed by our bodies. Even if we believe we’ve walked away without major injury and recover with no issues, the aches and pains may come back to haunt us. So, if you want your brain to function as well as possible in older age, you’ll need to protect is. Wear a helmet on a bike, wear protective gear when walking through a construction site and don’t take your body for granted.



Stay in the Game

Retirement doesn’t have to mean that you’re stuck at home watching re-runs of The Golden Girls. To keep your brain active, you need to be around other people. So, as you approach retirement, start to join clubs and groups where you can talk to like-minded people. One of the biggest complaints from retirees is loneliness. And, loneliness is no good for our brains. Of course, there will be days when you just want to be at home and relax, but staying connected to the community is a big key in keeping your brain active.



There’s nothing that broadens the mind quite as much as travel. It’s wonderful to see how other people live. Experiencing other cultures is the best way to awaken your brain. Travelling allows you to see new sights, taste new foods and speak different languages. It’s also the perfect excuse to totally relax. Whether you’re relaxing on the beach or exploring the wonders of the country you’re in, you’ll surely have forgotten about all the stresses and responsibilities of home. Take a look at some of the top travel destinations for over 50’s.


Keeping your brain functioning well isn’t hard when you know how. All you need is zest for life, a balanced diet and some good exercise for your mind to be in tip top shape.


Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram


Be Happier in 2017: Don’t Apologize For All The Wrong Things

Be Happier in 2017: Don’t Apologize For All The Wrong Things

Sometimes it seems like the world is divided into people who are too full of themselves, and those who are too passive. Some people would push and shove their way through a crowd to get to the front of any queue. Some of the rest of us would meekly step out of their way while apologizing for slowing them up.

Now, before you think I’m suggesting we should all be like the first guy, I’m really not. Manners cost nothing, and being a decent person is the very least we should seek to do. But do you ever feel like you spend too much time justifying yourself, or apologizing for things that aren’t wrong? Because if we are forced onto the defensive like that, it really does give all the space in the world to the jerks.

Here and now, let’s go through some things that we – the friendly people – need to resolve to do in 2017. Maybe, in our little way, we can make it so everyone’s more of a mix of confident and polite. As a result, maybe we’ll all be a little happier!

Don’t Apologize For How You Look


Not everyone has the confidence to go out every day looking like a model who has just stepped off a set. Not everybody wants to, either. We have a world where there are countless different styles and fashions, and identities. We also have a world where people feel more empowered than ever to criticize people for having those identities.

We need to be prepared to say “This is me. I know you’re going to say what you want to, but save yourself the bother of trying to get to me. You’re just venting hot air.”

This doesn’t mean that you don’t make the changes you want to make. But it’s your choice. If you want to go to the likes of Ramiro Morales M.D. to get something done, do it. But do it because you choose to.

Don’t Apologize For Caring

How many times have you been having a conversation and someone makes a throwaway remark that you find offensive? It doesn’t need to be anything all that extreme, either. Just a statement that shows a lack of care for other human beings. Often, for the sake of politeness, we let it go.


There’s nothing wrong with speaking up when someone says something offensive. Sometimes, they don’t realize why it is. It’s not a case where you even have to patronize them. Just a couple of sentences saying you find that language troubling might make them think more next time.

Don’t Apologize For Expecting The Best

We’ve all been in a position where we have paid for an item or service, and it’s not been up to the standard we paid for. So many of us feel conditioned not to complain. What will people think of us if we get up and say something?

Do you know who doesn’t think like that? The jerk from the first paragraph. They will complain, even when there is nothing to complain about. And they’ll probably get what they want – which is why they never apologize.

You don’t need to do it like they do. Be respectful, be polite. Explain why you aren’t happy, and what would make it right. Let’s face it, the person hearing your complaint will be so pleased not to be getting berated that they’ll go the extra mile for you.

Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram.