10 Ways to Cope with Depression and Anxiety

The number of cases of individuals who suffer from mental health conditions has increased dramatically over the last year. More than 80 million people in the United States alone suffer from depression, anxiety, or both. Either of these can be an extremely debilitating conditions, especially if it’s new and seems out of the norm for someone who is usually rather calm or has a positive outlook on life.

If you’re looking to regain control over your life, here are ten helpful tips to allow you to start managing and coping with your mental health.

Please note that these coping mechanisms are not meant to replace professional medical advice.

  1. Seek Help From a Professional

The number one most important thing you can do when managing any mental health condition is to seek help. You never have to go through any difficult time alone, nor is it a good idea to try and figure it out on your own. Seeking help from a professional therapist, counselor, or psychiatrist is always recommended.

  1. Group Therapy

Sometimes we have circumstances in our lives when paying for therapy isn’t always an option. Thankfully, there are several free resources available through group therapy. There are thousands of support groups that range from all different types of mental health conditions. The best part is that most of them are now virtual so you can access support right from your home.

  1. Meditation

Anxiety and panic attacks can be incredibly difficult to manage. When we focus on our breathing, it allows us to bring our focus and attention back to our bodies to slow our breath down. There are several free apps available right on your phone that can help guide you through different meditation practices, especially if you’ve never tried meditating before.

  1. Learn a New Skill

Learning a new skill can show drastic positive changes towards your overall mental health. Taking a new online course or taking your career to the next level boosts your confidence and gives you a sense of purpose. Having a purpose is what can fuel us when we are feeling low about our current life situations.

  1. Feel Your Feelings

When we suppress our feelings, we aren’t allowing ourselves to work through the problems. We simply ignore them. Whatever you are feeling in the moment, allow that to pass through you. Crying releases endorphins that can calm you down and bring both your mind and body back to a level state. It may feel exhausting afterward, but by relieving your feelings, you are making room within yourself for the good.

  1. Get Your Body Moving

Whether you are at the gym or going for a walk around the block, try to get your body moving. Physical activity releases more of those feel-good hormones that can bring your state of mind back from high anxiety or a rather low point. Yoga is always a great means of movement because it also adds an element of meditation by focusing on your breath.

  1. Do Something That Fills Your Cup

When you’re in a state of depression or anxiety, it’s hard to get yourself motivated to do anything. A great way to avoid this is by making a list of all the things that make you happy. That way, when you’re in this state, you won’t have to think about what to do next. You can refer back to your list of the activities that fill your cup. Read a chapter from a good book or listen to your favorite playlist. It doesn’t have to be life-changing or groundbreaking. Even something small can make all the difference in your day.

  1. Call on a Friend

Sometimes we simply need to talk it out. Support doesn’t always look like someone trying to fix our problems. Support can also mean someone answering the phone and listening. If a friend lives nearby, ask for them to come over for a short visit. We’re human beings who thrive on social connections.

  1. Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) is a type of therapy that helps someone challenge their negative thought patterns through various techniques, usually guided by a therapist.

There are several different ways to achieve this type of reflection and meditation. One way is to plant your feet on the ground and your hands on your lap. Say out loud the sensations you are feeling, whether that be the cold tile beneath your feet or the suede on the armrests. It’s meant to bring you back into the present moment. There are free apps on your mobile device available for this type of therapy as well.

  1. When In Doubt, Write It Out

If you aren’t sure what you are feeling, try writing it out in a journal. Writing is incredibly therapeutic as it allows you to take time to reflect on your emotions. As you write, try to ask yourself questions such as:

  • What were you physically doing when the emotion first took place?
  • What time of day was it?
  • Who was around you when it transpired?
  • Are there any ways you can disrupt the pattern in future situations?

Coping with depression and anxiety isn’t always easy, but it’s also not impossible. The most important thing to remember is that no matter what, you never have to go through it alone. You have a support system from your family, friends, support groups, and professional doctors or therapists who all want to help.

Lymphatic Drainage

Most реорlе аrе fаmіlіаr wіth dеер tissue, hot ѕtоnе, оr ѕроrtѕ mаѕѕаgе аnd the thеrареutіс benefits they hаvе оn thе mind аnd body. But mаnу aren’t аwаrе of аnоthеr tуре оf thеrареutіс mаѕѕаgе that hеlрѕ tо rеlеаѕе toxins іn уоur bоdу – manual lymphatic drаіnаgе.

Lуmрhаtіс drаіnаgе is a gentle fоrm of mаѕѕаgе thаt stimulates thе lуmрhаtіс system tо promote the rеmоvаl оf bodily tоxіnѕ and wаѕtе and еnсоurаgеѕ a hеаlthу іmmunе ѕуѕtеm. To fullу undеrѕtаnd thе benefits оf lуmрhаtіс drаіnаgе, it hеlрѕ to lеаrn mоrе аbоut thе lуmрhаtіс ѕуѕtеm.

The lуmрhаtіс system is an extensive drаіnаgе network thаt hеlрѕ kеер bоdіlу fluіd lеvеlѕ іn bаlаnсе аnd dеfеndѕ the bоdу against іnfесtіоnѕ. It is mаdе up оf lуmрhаtіс vеѕѕеlѕ thаt carry lymph – a сlеаr, wаtеrу fluіd thаt соntаіnѕ nutrіеntѕ – thrоughоut the body.

Lуmрh fluid flows thrоugh thе lуmрh nodes, which асt аѕ filters trарріng anything hаrmful thаt the bоdу doesn’t nееd. Thіѕ includes bacteria, vіruѕеѕ, dаmаgеd сеllѕ, оr cancer сеllѕ. When bасtеrіа оr оthеr immune threats аrе рrеѕеnt іn lуmрh, lуmрh nоdеѕ increase production оf infection-fighting whіtе blood сеllѕ, whісh саn саuѕе thе nodes tо swell. The humаn bоdу hаѕ bеtwееn 400-700 lymph nodes dереndіng оn thе реrѕоn.

Thе lymphatic ѕуѕtеm has nо “рumр” оf іtѕ оwn tо move lуmрh thrоugh thе system. Rаthеr, rеgulаr bоdу mоvеmеnt аnd brеаthіng function tо move liquid lymph thrоugh the vessels аnd filters of the lуmрh nodes. For реорlе who gеt tоо little еxеrсіѕе and еаt tоо muсh processed food, thе lуmрhаtіс system can еаѕіlу bе оvеrtаxеd аnd not function efficiently – lеаvіng уоur body ѕuѕсерtіblе tо іnfесtіоn аnd dіѕеаѕе. Bу stimulating thе lуmрh nоdеѕ through massage, іt hеlрѕ tо сlеаr аnу blockages аnd gives thе lуmрhаtіс system a bооѕt kееріng it runnіng hеаlthу and strong.

What tо expect

Lуmрhаtіс drаіnаgе іѕ a ѕресіаlіzеd hаnd tесhnіԛuе thаt consists оf vеrу gentle аnd rhуthmіс mоvеmеntѕ, administered bу a highly trаіnеd thеrаріѕt. Each ѕtrоkе slightly moves the skin іn thе dіrесtіоn оf thе lуmрhаtіс flоw tо encourage thе drаіnаgе оf fluid and waste.

Dереndіng whаt уоur complaints аrе, the fосuѕ of a lуmрh mаѕѕаgе for general іmmunе stimulation іѕ typically оn thе upper bоdу, іnсludіng the fасе, neck, аnd arms. Aftеr уоur lуmрh mаѕѕаgе, іt’ѕ іmроrtаnt tо drіnk рlеntу оf water, reduce уоur salt іntаkе аnd аvоіd alcohol.

Why Group Therapy Works With Substance Addiction

Experts such as those at http://oceansrecovery.com/ will say that group therapy helps addicts because when they see others succeed, they are more motivated to succeed as well. Group therapy is a common therapy used with substance use disorders, as it provides many benefits that effectively treat those that are struggling. 

A common reason it works is that it relies on simple human behavior and the need to be in group settings. Humans like being together and feeling supported by others going through the same thing. Learn more about the benefits of group therapy here.

Stages of Addiction and Group Therapy

The science on the study of human behavior and addiction shows that there are 6 categories an addict will be in when it comes to understanding their motivation for change. It starts with just thinking about changing, to planning on avoiding a recurrence of the addiction. 

Those categories are:

  • Precontemplation
  • Contemplation
  • Preparation
  • Action
  • Maintenance
  • Recurrence 

Those categories come with the stages of treatment. During the later stages of treatment, an individual is more motivated to attend group and succeed than when they are just contemplating getting better.

Why Group Therapy Works

Group therapy works for a number of reasons beyond the basic human need to interact with other humans experiencing the same thing. Patients in group therapy experience skills development, learn how to think things through better with cognitive behavioral therapy and develop tools that will help them to succeed.

The kinds of skills that addicts will pick up will be the kinds that help them to break from addiction. When an addict is in later stages of addiction where reckless behavior is in play, they often don’t know what to do to get out of it. They just want what they want and can’t think clearly enough to make a sound decision. The result is often trouble for them.

Cognitive behavioral therapy is therapy where the patient is taught how to think through their problems in a more clear way. Here, they learn how to remove the negative thoughts from their minds. Those negative patterns are the ones that lead them back into addiction. 

Tools that addicts learn in groups involve the tools required to deal effectively with other humans. Here they learn how to interact with each other, take turns, and keep emotions stable during difficult conversations. It’s easier for them to do that when they are in a group setting where they are all experiencing similar things. Many enjoy going to group well after they leave a full-time treatment for that reason. 

Other tools addicts learn in-group is the substitution of addictive behavior with positive behaviors. They won’t know how to do this on their own, because their lives have been consumed with consuming. That behavior needs to be replaced with hobbies, events, activities, jobs, housing, and things that will help them to lead more responsible lives.

People in the group can help them to learn what others are doing to replace addiction with positive behaviors. When these tools are applied in the real world, the patient has a higher chance of success at treating their addiction and avoiding relapse.

Seek Support 

If you or someone that you love needs treatment for addiction, support is the greatest predictor for success. Experts like those at http://oceansrecovery.com/ will say that that is how and why group therapy works for those in addiction treatment. Begin the journey to recovery today and find your success with the help of experts and group therapy for addiction.

All Cases of Cancer Are Different

Different cancers can progress at very different rates. There are cancers that can affect parts of the body that are not even associated with the cancer itself, or so it will seem. Some patients will experience referred pain in different parts of their bodies because of a type of cancer that seemingly is from a completely different section of the body itself, which can make a lot of cancers more difficult to identify.

An oncologist Newport Beach can help patients pinpoint the exact location of the cancer and all the other factors that might influence how this cancer is going to manifest itself. A lot of people might make some assumptions about how the cancer is going to progress.

It is important to note that every case of cancer is different, even for the same patient. The people who have had cancer previously might get it in a way that is different the second time around. Their bodies will be different, and they will be older. A lot of new factors could make the case of cancer more complicated for them. They will also know what to expect this time, which could make things a little easier emotionally for returning patients. 

Benefits of Remote Patient Monitoring for Patients

One sector that has benefited from technology is the health sector. The relentless pace of automation has ushered in a new era in the medical field. One that is characterized by quality health services for patients suffering from a wide range of medical conditions. Even though there are considerable gaps in the health fraternity, remote patient monitoring or RPM has significantly transformed how patients with chronic illnesses receive treatment. It has set them on a new path of hope and a renewed sense of possibility.

Remote Patient Monitoring (RPM)

You might be wondering what is remote patient monitoring. Simply put, RPM is a virtual health tracking approach that uses the latest technologies to allow for better communication between a doctor and a clinician with their patients. The patient is expected to fill in data about their current state of health and transmit it to their doctor. This approach is especially beneficial to those suffering from chronic illnesses like diabetes, heart complications, and high blood pressure. Since remote patient monitoring tools are used, the accuracy of information relayed is primarily guaranteed.

What are the benefits of remote patient monitoring for patients?

There is no running away from the fact that RPM has significantly improved the health of individuals suffering from chronic illnesses. With ease in communication, both the doctor and the patient are informed about the state of affairs as far as health is concerned. To better understand this subject, here are some benefits that characterize Remote Patient Monitoring:

  • Peace of mind and daily assurance-Nothing is more assuring than knowing that a medical officer is constantly checking your health. It gives the patient courage, which is highly necessary if any meaningful recovery is to be realized.
  • Improved education, support, and feedback: Since most communication happens on a real-time basis, the patient can learn more about their condition by asking questions and giving timely feedback.
  • Improved quality of care-RPM allows patients to access quality health care since there is accurate data concerning their health condition. Risky health conditions can also be tackled before they snowball into something severe and challenging to treat.
  • Better access to health care-Remote Patient Monitoring reduces human traffic at the medical facilities. Medical officers have ample time with their patients, hence improving the quality of healthcare service extended.

Devices used in remote patient monitoring

To make remote patient monitoring process a success, some devices apply. They include:

  • Mitra microsampling devices-This is a handheld device designed to allow for remote blood sampling.
  • Continuous Glucose monitoring device-This device comes in the form of a sensor hidden under the skin. It allows for glucose testing without necessarily having to prick the finger.
  • Mixed reality surgical devices-This refers to a combination between augmented and virtual realities. It facilitates virtual interactions while creating a level of presence.

As discussed in this article, digital transformation has positively impacted the health sector. Besides improving healthcare services for patients, medical practitioners have equally benefited from the numerous technological advancements that have seen them expand their knowledge base. As the world of technology continues to grow, you can only expect that better days are coming.

3 Easy Ideas To Help Support Your Child’s Learning and Development at Home

Are you concerned about your kids’ academic knowledge slipping during days off from school, or wondering how you can support your child’s learning at home? Helping your kids develop mentally, emotionally and academically in the home is just as important as teaching them good life skills. Consider working these three ideas into your usual home routine to help support your child’s intellectual development.

1. Focus on Reading and Exploring Ideas Every Day

Perhaps the single biggest change that could make a significant difference in your child’s learning at home is reading every day. By reading all sorts of books together, you can help your child learn advanced concepts, explore new ideas and expand his or her mind. As a bonus, reading can quickly become a healthy hobby for your child!

2. Attend Local Educational Institutions and Activities Together

If you live in an area with access to libraries, museums, historical societies and other types of educational institutions, consider making the time to take your child to those institutions regularly. If you don’t have those resources near you, ask whether your school offers any enriching extracurricular activities your child could enroll in. These activities could perhaps be done virtually from home, or may only be a short walk or drive from your house.

3. Set Aside Dedicated Homework Time Each Afternoon

Finally, it’s not uncommon for children to struggle with completing homework or getting up the motivation to do their homework. If this sounds like your child, it may help to set aside a dedicated time frame in which homework must be completed every afternoon. For example, if your child returns from school at 3:00 pm, you could set homework time from 3:30 pm to 5:30 pm.

Helping support kids’ learning at home may seem like no small task, but just a few easy tweaks can be a step in the right direction. Try these three ideas to help your child learn, develop and grow at home every day.

Reasons to Take Up Masters in Nursing Online

Having a nursing degree is an accomplishment all on its own, but have you considered taking up further studies to continue growth and development in your career? 

If you haven’t, here are some reasons you might want to think about. There are plenty of opportunities to move up in your career in the industry, but first, you will need to pursue these opportunities to reap the benefits. Getting your masters in nursing online is one such way to do it. 

Expand Skill as a Nurse and Leader

If you would like to be able to take on more leadership roles in your job as a nurse, then getting a masters degree is one way to do it. With the knowledge you earn, you can be entrusted with bigger responsibilities inpatient care, including assessment and examination, direct diagnosis, development and management of treatment plans, and even medication prescription. 

You can even be now in the position to be a mentor or teacher to other nurses, who may be a lot newer to the role. The additional education you earn from your graduate degree makes you a more credible person in authority for the job.

Get Better Diversification in Roles 

Apart from taking on more responsibilities in handling patients, a masters degree in nursing also opens up more avenues for you to practice other roles. 

With your masters degree, you can become a certified registered nurse anesthetist, a nurse-midwife, or a teacher. As a nurse practitioner, meanwhile, you can be assigned to more acute and primary care settings. 

Get Better Hours

Nursing definitely takes a lot of dedication and commitment. The hours are just as demanding as the workload. While it is definitely a rewarding endeavor for those who really belong to its calling, it certainly can feel punishing as well.

A masters degree in nursing makes you eligible for more managerial roles, which means more traditional work hours at 40 a week. If you’re ready to make the shift in role and workload, your graduate degree could be your ticket to it.

Higher Pay Grade

Not only do you get better hours, but you also become eligible for higher pay. This comes with the higher role that you are now handling on account of you being a graduate degree holder. The opportunities, therefore, can only get much better with your masters degree.

There are plenty more benefits and advantages you can enjoy when you take up further studies for your nursing career. Give it some serious thought and consideration if you’re ready to take the next step.

The Comparison Between Hard Money Loans and Construction Loans

No matter what the housing marketing looks like, one thing you should know and that is, if you are a real estate investor in need of money to buy a property, there are certain things to consider. The real estate market has changed over the years. Real estate developers are seeing more challenges when it comes to acquiring money from traditional financial institutions. Banks are asking for more paperwork and evidence, which means with the effort to gather the right documents, your loan could be delayed and hold up the project. This is where hard money loans come in. These can make a huge difference to how your project is managed and completed. 

The Alternative

This is an alternative way to acquire a loan so that your project can begin. A hard money loan will speed up the process, more than the traditional construction loan from another lender would. Hard money lenders work with real estate investors to help them accomplish their investment goals. This is true across the board as long as the investor is eligible and meets the qualifications. Hard money loans do not have the strict rules that traditional loans do.

The Differences

financial lending institution usually issues conventional loans while hard money loans come from investment groups or private lenders. With a hard money loan, there is more flexibility among those lenders and the terms and conditions are more relaxed. Hard money loans to do construction or rehabs are usually guaranteed with the real estate property being the collateral. Of course, the interest rates are higher than the traditional lender, but the loan process is faster and simpler. 


If you have decided to apply for a hard money loan to complete your real estate project, it is very important that you select the ideal option that will work for you. If you can wait up to 3 or 4 months for a traditional loan, and you don’t mind the hassle, then by all means do so, but if you want to complete more than one project within the same time frame, a hard money loan is an ideal option.

Top 6 Reasons To See a Nutritionist

To keep your body running as efficiently as possible and to improve your overall wellbeing, it can be important to schedule an appointment with a nutritionist. A nutritionist can help you create an eating plan that works for you and your body to increase your health, help you lose weight or get your digestive system functioning well. Here are some reasons why you should see a nutritionist.

1. Allergies

If you think you may have a food allergy, it’s important to get checked out by a nutritionist. They can check your lab work for signs of allergies, put you on an elimination diet and diagnose intolerances. An effective hormone counseling Tampa FL session can even help you get through your season of menopause with fewer symptoms.

2. Weight Management

A nutritionist looks at more than the calories coming in and going out. They help you assess the root causes of weight gain, investigate your lifestyle choices and create a healthy meal plan for you.

3. Mood Disorders

Get your mental health in check with food that can improve your mood. Certain types of food can increase mood disorder symptoms and make you feel even worse.

4. Athletic Performance

When you want to reach your peak athletic performance, proper nutrition can help. Focusing on the micronutrients, macronutrients and the timing of when you eat can all add a boost to your athleticism.

5. Digestive Issues

Eliminate the uncomfortable symptoms of diarrhea, constipation, irritable bowel movements, or acid reflux when you begin to pay attention to the food you are putting in your body. 

6. High Cholesterol

Instead of relying on medication to keep your cholesterol low, you can add foods into your diet that are heart-healthy and can reduce your chances of heart disease.

Get your body as healthy as possible with help from a professional who can educate you on healthy food choices, empower you to create meal plans and encourage you to improve your health.

4 Ways To Get More Out Of Your Workouts

Exercise is an important part of an overall healthy lifestyle, but many people dread heading to the gym or lacing up their sneakers for a run. As a result, even many people who exercise regularly do so without much enthusiasm or effort, and thus don’t benefit as much as they could from the process.

If you’re ready to step up your fitness game and make big gains – in stamina, strength, muscle mass, or weight loss – it’s time to make some changes. From increased intensity to better nutrition, the following adjustments can make your workouts more effective and fun.

Get Outside

With the exception of distance runners, most people exercise indoors, which can be monotonous and uncomfortable, since gym air is often dry. Instead of just hitting the gym or the track, then, consider taking your workout outside and making it a little more playful. Many places even have playground-style fitness areas featuring workout equipment, but if your town doesn’t boast one of those you might consider setting up a slack line in the park, joining your kids on the trampoline, or pulling out your inline skates. Your workout doesn’t have to look like your usual gym circuit to still be good for you.

Work With A Trainer

Some people have workout buddies for motivation, but other people end up taking less productive cues from their pals and slacking off. That’s why, if you want to meet particular fitness goals, you should try working with a personal trainer. Personal trainers are not only master motivators, but they have the expertise to help you choose the right exercises to meet your goals and ensure that you don’t injure yourself by using improper form.

Consider Adding Carbs

Many fitness buffs consider carbs to be a dirty word and, if they’re going to grab a snack at the gym, would prefer to have a protein shake than anything resembling a simple sugar. Skipping out on carbs at key times could be keeping you from putting as much effort into your workouts as you’re capable of. Make sure that you’re getting a combination of simple and complex carbohydrates before your workout and then bring a small, simple carb focused snack to eat mid workout when your energy drops.

Cross Train, Don’t Combine

While it’s true that you should be doing both cardiovascular workouts and strength-focused activities as part of your overall fitness routine, you don’t need to do both on the same day, and doing so can actually reduce the benefits of your chosen activities. Instead of combining different styles of exercise, then, add some variety to your workout by cross training – running one day and weight training on another – to make more progress overall. This will also help cut through the boredom and increase your motivation.

One of the biggest mistakes that adults make when working out is allowing fitness to be boring when, as children, we ran and jumped and swam for play. By recontextualizing our fitness activities as fun and giving ourselves the necessary supports to be successful, including the necessary fuel, we can reconnect with our bodies and experience fitness in renewed ways.