Panic Attacks: Symptoms, Causes, and ways to Prevent Panic Attacks!
How to Calm a Panic AttackAccording to the World Health Organization (WHO), panic disorder is the most common mental health condition globally. It has affected over 300 million people in the world.It is estimated that around 2-3% of the global population experience panic disorder every year.Panic attacks can leave one breathless and terrified.What is a Panic Attack?A sudden feeling of intense fear or discomfort is called Panic Attack. This phase is often accompanied by certain physical and emotional symptoms like:Rapid heartbeatSweatingShortness of breathChest painNauseaDizzinessFearAnxietyBut remember, there are some effective ways to manage these panic attacks.Techniques to manage Panic Attacks:Deep Breathing:4-7-8 Breathing: Panic attacks can cause rapid breathing and chest tightness, making the breaths shallow. Therefore, deep breathing techniques help at this time. Therefore, Inhale slowly for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds and repeat as needed.Grounding Techniques:5-4-3-2-1 Method: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This technique is a type of mindfulness which helps direct the person’s focus away from stress.Positive Affirmations:Repeat calming phrases like "I am safe," "This feeling will pass," or "I am strong." These positive affirmations can help counter negative thoughts. When you focus on saying a short, calming phrase over and over, your body can start to relax. This can help slow down your breathing and make your muscles feel less tense.Reach to your Calm Place:Close your eyes and find yourself in a peaceful, serene place. Imagine the sights, sounds, and feelings in this calming environment. Calmer environments have fewer distractions which can help to lessen the intensity of panic symptoms.Seeking SupportConnect with Loved Ones: Share your feelings with someone you trust.Professional Help: Consider seeking therapy, such as cognitive-behavioral therapy (CBT), to learn effective coping strategies. In some cases, medication may also be helpful.If people can learn to control or avoid things that trigger their panic attacks, they might have fewer attacks and the attacks might not be as bad.Remember, you're not alone. With the right tools and support, you can manage panic attacks and live a fulfilling life.Source:- https://www.medicalnewstoday.com/articles/321510
Narcissistic Personality Disorder: Symptoms and Treatment!
Loving yourself is nowhere wrong, but going to an extent when you start suffering from a disorder. This is worrisome.If you or anyone you know suffer from these symptoms:Excessive sense of self importanceFantasies of success, power, beauty or loveHaving a special feeling of special for oneselfUrge for extra admirationSense of being authoritativeBeing selfish to achieve one’s own endsLack of empathyBeing jealous of othersBeing arrogantDon’t take it lightly. These might be symptoms of Narcissistic Personality DisorderCauses of Narcissistic Personality DisorderThese symptoms sound disturbing. Isn’t it? What can cause somebody to have such kind of emotions and feelings:This can be led by some early childhood experiences like:Feeling of rejectionExcessive praise given by parents or caregiversExcessive judgement done by parents or caregiversAny kind of trauma or abuseTreatment for Narcissistic Personality DisorderThe treatment involves a talk with the mental health professional. Talking in a positive manner can help in overcoming this disorder.There is no FDA approved medication for Narcissistic Personality Disorder. However, some medicines, like antidepressants, mood stabilizers, and antipsychotic medicines, may help in relieving the symptoms.It is always good to know early about any disorder that can impact us and seek help as and when required.Source:-1. https://www.health.harvard.edu/blog/biking-and-sex-avoid-the-vicious-cycle-201209145290 2. https://www.betterhealth.vic.gov.au/health/healthyliving/cycling-health-benefits
Symptoms of Migraine headache, factors affecting it and the treatment!
Migraine is a pulsating headache, usually seen as recurrent attacks of moderate to severe intensity and is often lifelong. Untreated attacks last from 4 to 72 hours.Migraine attacks typically include headache, which is:Of moderate/ severe intensityOn one-side or behind the eyeIs pulsating in qualityAggravates with physical activityHas a sensitivity to light and soundsAccompanied by nausea.Factors that can increase Migraine headache:There are multiple factors, which may vary from person to person. 3 main factors include: 1. Certain environmental changes:i) Sudden change in weatherii) Too much or not enough sleepiii) Strong smellsiv) Loud sound or bright/ flashing lightv) Skipped meals 2. Mental Health concerns:i) Certain emotionsii) Stressiii) Depressioniv) Anxiety 3.Medical reasons:i) Motion sicknessii) Low blood sugariii) Hormonal changesiv) ) OverexertionWho is more likely to have Migraine?Worldwide around 1.1 billion people are suffering with migraine headaches.Migraines occur both in children and adults. But it has been seen that adult women are affected by this three times more than men. In women, migraine often relates to changes in hormones.Treatment of Migraine:Relieving symptoms and preventing additional attacks is the main treatment of Migraine. Quick tips to ease symptoms include:Having a cup of coffeeNapping or resting with eyes closed in a quiet, dark roomPlacing a cool cloth/ ice pack on foreheadDrinking lots of fluidNatural treatments for migraine include Vitamin B2 (riboflavin), magnesium, coenzyme Q10, and a medicinal plant butterbur.Medicinal Treatment for Migraine:There are two different types of medications for Migraine:Acute medications: Taken as soon as symptoms occur to relieve pain.Preventive medications: Taken daily to reduce future attacks and their severity.Lifestyle changes that can help reduce or prevent migraine attacks:ExercisingAvoiding food/ beverages that trigger headachesEating regularly scheduled mealsAdequate hydrationA consistent sleep schedule.Maintaining a healthy weight.Everyone with migraine needs effective treatment at the time of the headaches. Try our simple ways and get rid of this recurring pain.Source:-1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8904749/ 2. https://www.ninds.nih.gov/health-information/disorders/migraine
3 Practical Tips to Improve Quality of Life for Dementia Patients!
Living with dementia can be challenging, but there are ways to help individuals enjoy their daily lives and maintain independence.3 Tips to Help People with Dementia:Staying Healthy and Active:Exercise helps improve both physical and mental health—try simple activities like walking or yoga.Eating balanced meals, rich in fruits, vegetables, and proteins, supports brain health.Avoid smoking and alcohol, as they can worsen symptoms.Regular health check-ups help track any changes and ensure proper care.Keeping the Mind Engaged:Using lists or calendars helps remember important tasks and reduces stress.Hobbies like painting or gardening help keep the mind active and boost mood.Puzzles, games, or learning something new can slow down cognitive decline.Staying socially connected through family, friends, or groups provides emotional comfort and support.Planning Ahead:Designate trusted people to help with decision-making when needed.Write down your preferences for future care, ensuring your wishes are known.Carry ID and emergency contact information to stay safe when going out.Joining support groups offers emotional strength and shared experiences.Even though dementia has no cure, these tips can help manage symptoms and improve quality of life, promoting independence and well-being.Source:-1.https://www.who.int/news-room/fact-sheets/detail/dementia
Cyberbullying and Mental Health: Who can help!
Today even school children are handling their personal mobile phones so that they can connect with their friends and peers and to have their social media accounts on facebook, whatsapp, instagram, etc.. But remember, more the social platforms to connect, more is the risk of being bullied. Not just school children, anyone can become a target and get bullied.What is this form of bullying called?Bullying with the use of digital technologies, is known as CYBERBULLYING. Cyberbullying intends at scaring, angering or shaming the target.How can someone bully online?By posting embarrassing photos or videos of the target on social mediaBy sending abusive or threatening messages, images or videos to the targetSending messages to others on the target’s behalf or through fake accounts.Cyberbullying can have a long lasting effect on all dimensions of healthThe target might feel upset, embarrassed, afraid or angry all the time. This affects him mentally.The target might feel ashamed or lose interest in their favorite things. This affects him emotionally.The target might always feel tired or experience stomach aches and headaches. This affects him physically.How Cyberbullying affects Mental Health?Cyberbullying has a very strong effect on one’s mental health. It leads one to:Feeling of being ashamed, nervous, anxious and insecure.Withdraw from friends and familyHave negative thoughts about own-selfFeel guilty about things he/ she did or did not doFeel lonely or overwhelmedSuffer frequent headaches, nausea or stomach achesLose motivation to do thingsAll this together can perpetuate negative feelings and thoughts which can adversely affect one's mental health and well-being.Who all can help?It is very important for the target to seek help at this time. People who can help:Parents/ closed family member of a trusted adultCounselor or sports teacher at the schoolA professional counselor on helpline numbers.First thing first, block the bully and report. Social media companies are bound to keep everyone safe.Let us together keep everybody safe.Source:- https://www.unicef.org/end-violence/how-to-stop-cyberbullying
What are the Types of Hallucinations?
Hallucinations are sensory perceptions that aren’t real. They involve experiencing sounds, seeing things, smells, tastes, or touch sensations that seem real but exist only in the mind, which means they do not exist in real or has never happened.What are the different types of hallucinations?Hallucinations can be of different types which we will discuss:Auditory hallucinations: In auditory hallucination, a person hears such sounds that nobody else can hear. For example: talking to somebody who is not even present, or hearing someone calling their name, footsteps, whistle, and much more which is just in the head of that person.Visual hallucinations: Visual hallucinations means a person can see another person who is not there, lights, some objects or animal which is not really there, which means any normal person can’t see them.Tactile hallucinations: Tactile hallucination means a person can feel some kind of touch sensations, or something moving on the body, like some insect or bugs crawling on the skin or even sometimes in the internal organs as well.Olfactory hallucinations: Olfactory hallucinations means hallucinations of smell. It means a person can smell something like rotten, burnt, or some fragrance which is not there for real, or no one else can smell it.Gustatory hallucinations: Gustatory hallucinations means experiencing unusual tastes. It means a person can experience unpleasant taste in their food. The most common is metallic taste.Kinesthetic hallucinations: Kinesthetic hallucinations means a person feels like their body is moving, flying or floating, while in real there is no movement in their body.source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2702442/
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