2 Ways to Heal Fearful Avoidant Attachment

Developing a fearful-avoiding attachment style isn’t your fault. Attachment patterns form from your earliest infancy through childhood, well before you had any conscious control over your life circumstances. However, it is ultimately your responsibility to heal fearful avoidant attachment.  Refusing to do so often leads to repeated devastating life events that further the cycle of negativity and maladaptive thoughts and behaviors. Recovery isn’t easy, but always worth it. Here are two methods that may help you, depending on your background, availability of resources and unique life trajectory.  A Brief Overview of Fearful Avoidant Attachment and What Causes It Fearful avoidant attachment is also known as disorganized attachment. It’s most common in those raised in abusive and neglectful households where the primary caregiver was unable to attend to their child’s needs. Instead, that caregiver was the source of terror as much as love and support.  As a result, the child desperately craves healthy relationships — but has no model for how to form one. Sadly, such individuals often go on to repeat past abusive patterns in future partnerships, preventing the genuine attachment necessary for recovery.  They may swing between emotional extremes of love and hate and act in selfish, controlling and untrusting ways. They may also abuse alcohol and drugs, as they beat themselves up as much as they do others. Seeking oblivion may represent an attempt to assuage their guilt but inevitably ends up furthering destructive patterns and further deteriorating relationships.  The “Extrovert” Method to Heal Fearful Avoidant Attachment Learning to heal fearful avoidant attachment is a prerequisite for forming healthy relationships. However, the mere thought of flying solo is too much for many who thrive on contact with others, thanks to their generally extroverted nature. You need support — but finding the right kind matters.  Your best place to start is often professional therapy. However, extroverts with a fearful avoidant attachment style have one advantage, even if they face financial difficulties in affording care. Many such individuals thrive in support group-style environments, and you can often find such groups available online and in person, free of charge.  Keep an open mind. The best group for you may not deal with fearful avoidant attachment specifically but may focus on addiction, dysfunctional relationships or emotional regulation. However, all of them offer opportunities to connect with others who may have overcome similar traumas. Finding someone who “gets it” is often an invaluable first step on your healing journey. You can then support and uplift each other as you walk down your mutual paths toward healing.  Boundary Setting and Healing Fearful Avoidant Attachment Another extroverted method of healing fearful avoidant attachment is forming healthy, positive attachments with others — which is trickier than it sounds. Why? It’s easy to fall in with people who perpetuate maladaptive old patterns and become enmeshed, especially if you never learned to set boundaries in childhood.  Learn to identify what makes a relationship healthy and only form deep bonds with those who emulate qualities such as: They communicate respectfully: They don’t hurl insults at you and take the time to listen to your side in disputes before handing down one-sided ultimatums.  They honor your basic needs: A healthy friend, colleague or partner wouldn’t ask you to do something that violated your principles or could cause you harm, such as engaging in substance use or criminal activity.  They express gratitude: They tell you they’re happy for your presence in their life instead of dragging you down with endless criticism and negativity.  The “Introvert” Method to Heal Fearful Avoidant Attachment  Those with essentially introverted temperaments may take a slightly different approach to healing fearful avoidant attachment. The problem compounds among those who are not neurotypical. Such individuals have often heard the repeated message that even innocent actions are “wrong” and “bad,” while others have endured outright abuse as others attempted to modify their behavior. Is it any wonder they hesitate to connect with others?  The introverted method to heal fearful avoidant attachment involves forming a secure attachment with yourself. Ultimately, creating a secure sense of self is crucial to introverts and extroverts. However, the former might not be able to do so through the help and reflection of other people, especially if they are neurodiverse. Repeated, failed attempts at connection increase feelings of isolation and “otherness.” Forming a secure attachment with yourself is easier with the guidance of a trained therapist. However, not everyone can afford treatment, with those who need it the most often left out in the cold. Even those with healthcare access may struggle to find a counselor with whom they can connect. One other tool may help, and fortunately, it's accessible to everyone.  Using Mindfulness to Heal Fearful Avoidant Attachment  How can you form a secure attachment with yourself if you can’t look to others as a guide? Mindfulness exercises can help you reunite with yourself at the source, determine who you are and what your values are and move toward a more secure attachment style.  Mindfulness practices provide you with a safe therapeutic healing space you build yourself. They create a judgment-free zone where you can examine your thoughts and behaviors by stepping outside of them as a neutral observer. Doing so provides insight into why you behave as you do and creates room to consider different, healthier approaches. Your mindfulness practice might take the form of: A daily yoga or meditation routine  Working in the garden  Walking in nature  Furthermore, educating yourself is key. Fortunately, free information abounds to help. Subscribe to the best mental health websites and tune into licensed mental health content creators on YouTube. Spend your time on the mat or the trail learning about what causes a fearful avoidant attachment style and listen to stories of others who have successfully overcome it.  Finding the Right Combination of Techniques The journey to healing a fearful avoidant attachment style looks slightly different for each traveler. Combining these techniques in a manner that serves you best is completely okay. There’s no one predefined path to healing. Educating yourself on what’s possible can help you decide the best route for you.  Ways to Heal Fearful Avoidant Attachment Your attachment style isn’t your fault. However, it’s still your responsibility to heal fearful avoidant attachment and learn how to connect positively with others to succeed in life. The method you choose is up to you, and a trained therapist can be a valuable partner in helping you overcome your hesitancy in relationships and form loving bonds. 

Could your upset stomach be due to something besides those questionable takeout leftovers you ate after leaving them in the fridge for a week? While it's easy to confuse appendicitis symptoms with other causes of gastrointestinal distress, ignoring them can have serious consequences. Learning to recognize the symptoms of appendicitis and seek help when necessary can possibly save your life. Here’s what to know. What Is Appendicitis?  The suffix “itis” means inflammation. Your appendix is a tiny vestigial organ that sticks out of your colon on the lower right side of your belly. Appendicitis occurs when a blockage in the lumen or intestinal lining spurs an infection and pus buildup within this organ. The worst trouble occurs if this structure bursts, spilling infection throughout your abdominal cavity.  Luckily, the word “vestigial” means you can enjoy a normal lifespan without your appendix, but you must seek rapid treatment. Appendicitis rarely goes away on its own, although the pain may ebb. A trip to your doctor is your only failsafe. 6 Appendicitis Symptoms to Recognize  If you experience the following appendicitis symptoms, you should book a doctor’s appointment to rule out this possible cause of your stomach distress:  Stomach pain, often starting near your belly button and moving to the lower right side of your abdomen Nausea and vomiting  The urge to have a bowel movement Constipation or diarrhea  Fever Loss of appetite With the limited exception of the first clue, many of these appendicitis symptoms can also indicate other conditions, which is why seeking treatment is so critical. Your doctor will perform a physical exam and may order a blood test to check for infection and imaging to view the inside of your abdomen.  Conditions that Produce Symptoms Similar to Appendicitis Multiple conditions can cause gastrointestinal distress, from something you ate to autoimmune disease. Acute infections, such as food poisoning, may simply need to run their course, although modern medicines may ease some of the worst symptoms. Other issues, such as Crohn’s disease, may require ongoing care. Your stomach distress may be due to one of the following if it isn’t appendicitis:  Irritable bowel syndrome An autoimmune disease such as ulcerative colitis or Crohn’s Diverticulitis Celiac disease Pancreatitis Liver disease  Anxiety Anxiety can produce worrisome gastrointestinal symptoms. Scientists recently discovered that your amygdala, which plays a huge role in your brain’s stress response, alters the function of your Brunner’s glands, which affect digestion. Stress makes these glands produce less mucus, which can result in considerable stomach upset. It’s not all in your head — too much pressure produces physiological changes.  However, worrying that your symptoms may be appendicitis only increases your anxiety — often worsening your symptoms. Getting checked could provide the relief you need to feel at least a little better.  What to Do If You Suspect Your Symptoms Mean Appendicitis If you suspect appendicitis, you should go to the ER. Such facilities often have access to imaging equipment that Urgent Care locations may lack. They’re also better equipped to help you if you are financially indigent. The well-meant advice to see a doctor means clearing an additional hurdle in the United States. Even people with insurance can struggle with high medical bills, and those without coverage might fear what medical debt could do to their credit. Poor credit affects everything from your ability to rent an apartment or buy a car — deciding to seek care is a high-stakes triage choice for some.  If you lack coverage or can’t afford your deductible or copays, talk with the hospital finance representative when they visit your room. Legally, they must treat emergency conditions such as appendicitis, and they can work with you to set up a payment plan. As tempting as it is, avoid the “ostrich solution.” Ignoring medical bills only damages your credit. Making a good faith effort to pay may avoid the worst damage. If It’s Not Appendicitis If the ER doctor determines your stomach pain isn’t due to appendicitis, they’ll recommend a follow-up visit with your family doctor. Doing so can rule out other conditions that may require long-term care or dietary modifications to manage.  You can also treat your upset stomach at home. Sticking to clear broths and crackers is a time-honored tradition when feeling unwell. The soup provides fluid and electrolytes, while the crackers absorb excess acid. A laxative may help if you are constipated, as may a heating pad or hot water bottle on your belly.  Some people swear by herbs like ginger and mint for easing occasional stomach discomfort. Just use caution with mint if you have acid reflux, as it can relax the valve between your stomach and esophagus too much, worsening your symptoms.  How Do Doctors Treat Appendicitis?  If it is appendicitis, your doctor will perform emergency surgery to remove your appendix. Fortunately, the procedure takes roughly an hour, and most people recover well without complications. However, you’ll have to follow after-care instructions carefully. Surgical removal is the only way to prevent an infected appendix from bursting, which can be fatal. FAQS About Appendicitis   Here are several frequently asked questions about appendicitis:  1. How Quickly Should You Seek Treatment for Appendicitis Symptoms? An infected appendix may rupture in as little as 48 to 72 hours, so please seek immediate treatment if symptoms appear.  2. Are There Any Home Tests for Appendicitis? There are currently no approved at-home tests for appendicitis. While TikTok trends such as the “jump test” or pressing on your abdomen to test for tenderness may offer clues, the only foolproof diagnostic method is to seek medical care.  3. Are There Different Stages of Appendicitis?  Technically, appendicitis has four stages, but you should seek medical treatment at the first sign of trouble, which is typically severe abdominal pain.  Appendicitis Symptoms  Taking swift action when you first detect appendicitis symptoms is crucial to protecting your health. Although many conditions may imitate appendicitis, taking a wait-and-see approach may be fatal. Know what to look for and how to seek help to protect yourself and stay healthy. 6 Appendicitis Symptoms You Shouldn’t Ignore

Looking for a workout that energizes your body, clears your mind and even boosts your social life? Spin classes might be exactly what you need. With their high-energy atmosphere, expert instructors and vibey playlists, spin classes have become a favorite for fitness enthusiasts. Whether you’re there to get a sweat on, find community or simply have fun, there are plenty of spin class benefits that’ll keep you coming back for more. 13 Must-Know Spin Class Benefits Whether you’re looking to boost your fitness, improve your mental health or add a dose of fun to your social life, spin classes have something for everyone. Here are some of the top spin class benefits that make it a must-try workout. 1. It Relieves Stress Spin classes are a fantastic stress-buster. Combining rhythmic pedaling, motivational music and a focused environment clears your mind and melts away anxiety. By the end of the class, you’ll feel refreshed and recharged.  2. It Builds Mental Toughness Pushing through those uphill climbs and intense sprints isn’t just about physical strength and fitness — it’s about grit. Spin classes challenge your limits, helping you develop resilience and mental focus that carry over into your everyday life.  3. It Boosts Your Mood A mood boost is one of the best spin class benefits. Ever heard of a “runner's high?” You can get the same endorphin boost from a spin class. These feel-good chemicals lift your spirits and leave you with a post-class glow that’s hard to beat. 4. It Promotes Cardiovascular Health Spin classes are a heart-healthy workout that improves your endurance and lowers your risk of heart attacks and heart disease. The combination of sprints, steady pedaling and resistance training strengthens your heart and enhances your body’s overall efficiency. 5. It’s Inclusive One of the best things about spin classes is their inclusivity. No matter your fitness level or experience, you can tailor the workout to suit your needs. Most spin bikes allow you to adjust the resistance and intensity, so you’re always in control. Whether you’re a beginner easing into the exercise or an experienced cyclist looking for a challenge, the flexibility ensures you get a good workout that matches your goals. Plus, instructors often provide modifications and encouragement to make sure everyone feels welcome and supported.  6. It Can Save You Time If you have a packed calendar, spin classes are a game-changer. Unlike outdoor cycling, which often requires planning a route, accounting for weather, dealing with traffic and considering safety, spin classes provide an efficient all-weather workout in a controlled environment.  In just 30-60 minutes, you can get an intense workout that replicates the challenges of road cycling — like hills and sprints — without the extra time spent on setup and logistics. It’s a quick, hassle-free way to fit fitness into your day.  7. It Burns Serious Calories If weight loss or calorie burning is your goal, spin is one of the most effective workouts. Depending on your effort, you can torch around 400-600 calories in just one session, making it perfect if you have a busy schedule. 8. It Strengthens Your Lower Body Spinning targets your quads, hamstrings, calves and glutes, helping you build muscle and increase definition. Over time, you'll notice stronger, leaner legs and a firmer backside. 9. It Improves Joint Health Unlike high-impact exercises like running, spin classes are gentle on your joints while still providing a high-intensity workout. This makes them an excellent option if you have knee or ankle issues or want to avoid injuries. It’s also a fantastic option if you have arthritis or osteoporosis.  10. It Builds a Supportive Community Spin classes aren’t just about solo fitness. The shared energy in the room creates a sense of connection with others, whether it’s through friendly competition or celebrating small wins together. Over time, these shared experiences can turn strangers into workout buddies. 11. It Motivates You to Stay Consistent Working out with others can hold you accountable and keep you disciplined. Knowing that your classmates and instructor expect to see you in class adds an extra layer of motivation. Plus, encouragement from your peers can push you to pedal harder and show up more often. 12. It Creates Opportunities for New Friendships Spin classes are a great way to meet like-minded people who share similar fitness goals. Whether you bond over post-class stretches or end up grabbing a smoothie together afterward, it’s an easy environment for building connections. 13. It Gives You a Positive Social Outlet If you’re looking for a fun way to socialize while staying active, spin classes are the perfect balance. The upbeat atmosphere and group dynamics make them a great alternative to more passive social activities like grabbing a coffee or dinner. Smash Your First Spin Class With These Tips Starting your first spin class might feel a bit intimidating, but with the right preparation, you’ll feel confident and ready to crush it. Here are some tips to help you make the most of your first ride. Dress for Comfort Wear moisture-wicking workout gear and consider padded cycling shorts to stay comfortable during the ride. Proper shoes are key too — regular trainers will work, but cycling shoes that clip into the pedals offer better stability. Fortunately, most workout studios will have shoes available for you.  Arrive Early Get to the class about 10 minutes before so you can introduce yourself to the instructor and ask any questions you might have. They can help you adjust the bike’s seat height and pedal settings to fit your body properly.  Bring the Essentials Pack a water bottle to stay hydrated and a small towel to wipe off sweat — spin classes can get intense!  Pace Yourself It’s tempting to go all out, but listen to your body. Take breaks if needed and don’t feel pressured to match the pace of experienced riders. Focus on finding a rhythm that feels good for you.  Follow the Instructor’s Lead Your instructor will guide you through the class, offering cues for resistance, speed and position changes. Don’t worry if you can’t keep up perfectly — just keep moving and have fun. Remember to Stretch After class, take a few minutes to stretch your legs, back, arms and hips. This prevents stiffness and keeps your muscles flexible for your next workout.  Ready to Spin? From physical gains like stronger muscles and improved heart health to the mental clarity and connections they bring, spin classes are perfect for anyone on their fitness journey. Whether you’re chasing fitness goals or want to try something outside of your comfort zone, there’s no better time to hop on the bike.

Have you ever seen a picture of food online and thought about how you’d love to recreate it? Bento box recipes look appetizing and complex due to their vibrant components. However, beginners should never shy away from the challenge. You could also create a magnificent packed lunch with a little practice around the kitchen. What Is a Bento Box? A bento box is a tray of food with a little bit of everything inside. The single-serving meal traditionally includes rice or noodles accompanied by fish or eggs and other ingredients, assembled and ready to be eaten. More modern variations of this packed lunch have entered the spotlight so expect anything from sandwiches to pasta and more. There are different types of bento boxes, often reserved for the more experienced chefs. For example, the “Kyaraben” style mimics characters from anime and cartoons, while “Oekakiben” creates pictures of landscapes and monuments. As a beginner, you can focus more on filling up the tray and making it delicious first. A traditional bento box is a compact and segmented container. Reusable ones are made of wood, metal, and plastic. Tiered lunch boxes also work like magic for multiple sections. You can also use a glass storage container to hold all the components together.  Best Beginner Bento Box Recipes To make bento boxes more beginner-friendly, incorporate mains and sides that you’re already familiar with making. Here are a few recipes to try out for your tray.  1. Breakfast Bento Box Start your breakfast bento box with a cup of cooked rice. You can mix it with veggies and scrambled eggs for extra protein. Place the rice in one section of your tray and add protein. Bacon works just as fine, but marinated chicken can add more flavor. In another, lay down a bed of peas and place sliced hard-boiled eggs and tomatoes on top. You can also pick out other sides, like a salad, to balance out the rest of the meal. 2. Tonkatsu Bento Box For a more traditional bento box, consider making Japanese pork cutlets. Get boneless pork chops and coat them in flour. Dip them in egg and add panko bread crumbs for a crispy and crunch crust when frying. You can create the sauce with soy sauce, ketchup and a few spices. Place cooked rice in one section again and add a little sesame seed on top. You can add extra sides like scrambled eggs or salad to complement the meat. 3. Stir Fried Tofu Bento Box The first component of the stir-fried tofu bento box is sesame soba. You can cook the soba noodles in salted water for about four minutes or until softened. Drain and rinse with cold water before adding sesame seeds and oil, along with a little white pepper. Coat your tofu cubes with flour and garlic powder. Season with black pepper before sauteeing it in a pan until golden brown. After that, warm your veggies, such as broccoli and carrots, and assemble them in the tray. 4. Keto Surprise Bento Box Consider making zucchini noodles for your bento box. You can run the veggie through a spiralizer to create those beautiful strands. For one section, mix it up with pesto sauce and a few cherry tomatoes. In another segment, you can add a few pieces of marinated chicken breasts. Add a cup of nuts and make room for a small cup of fruity yogurt. 5. Healthy Carbonara Bento Box Carbonara is always a great recipe for beginners. Cook the pasta until al dente and saute bacon. For the base, you can whisk eggs, parmesan cheese, and pepper together. Add all the components to the skillet before transferring a serving into the bento box.  As for the sides, you can add a few more extra strips of bacon. Shiitake mushrooms and a salad would also be lovely additions to balance the creaminess of the main dish. 6. Sandwich Bento Box If you’re using a bigger container, consider making ham and cheese sandwiches. You can sprinkle a little Parmesan outside the bread for a crispier and more flavorful crust. Grill until your gruyere, mozzarella or other chosen cheese is fully melted. Fruits and nuts are great additions for variation. To use up your loaf of bread, you can also make mini peanut butter and jelly sandwiches. Use a cookie cutter to create fun shapes. 7. Pinwheel Bento Box Spread cheese on a tortilla and top it off with spinach and smoked salmon before rolling it up. You can get around seven pinwheels per tortilla, depending on the size. Just remember to slice it evenly and add it to your bento box, stacking one on the other.  For another section, combine watermelon, cucumber, and feta to create a dynamic salad. On the sides, add a few of your favorite nuts and chocolates. Other Tips for a Great Bento Box Experience Focus on the journey, not the destination. Here are a few extra tips on how to make the bento box-making experience more creative and engaging: Have a list of food: A bento box is relatively customizable, as you can just swap out certain ingredients for others. Write down your favorite grains, proteins, veggies, starches and fruits. You can play a mix-and-match game while meal planning. Use food dividers: A traditional bento box will have built-in segments. Use food dividers on a regular container to just make it yourself. Silicone cups or metal liners can improve the overall presentation. Take advantage of colors: Bento boxes are appealing because of their colors. Make sure you’re using local and fresh ingredients that pop out from the container. If you have a neutral-colored main, add reds and greens through fruits and vegetables. Add a small sweet treat: Savory meals are mouthwatering, but it’s nice to have dessert to cleanse the palette. Make space for a small sweet, like a wrapped candy or homemade truffle. Learn to experiment: Once you get the hang of bento boxes, consider experimenting. You can create little eyes and mouths from seaweed to create faces. You can cut the apples into bunnies or the sausages into an octopus. Share to show you care: A bento box is a single-serving meal. However, you will likely have many ingredients for multiple containers. Give one to someone you love and have a meal together. Prep Your Food Bento box recipes are enjoyable, making breakfast, lunch, and dinner much more fun. You can try new things and pick up a new technique or two. Whether you create these every day or save them for special occasions, they’ll look amazing.

The panic butterflies seize hold of your stomach for seemingly no reason, and you find it impossible to focus on anything due to a vague but unrelenting sense of dread. Yet, nothing has sparked your fear. The underlying cause may lie in the link between anxiety and your hormones, especially if you’re nearing that time of the month.  What’s the connection between anxiety and your hormones before your period? Learning the following may calm your mind.  Estrogen, Progesterone and Your Period The connection between anxiety and your hormones begins by understanding your menstrual cycle. The start of each menstrual period begins the follicular stage of your cycle, where follicle-stimulating hormone stimulates the growth of several eggs in your ovaries. During this phase, your estrogen levels rise, peaking at ovulation. You’re most fertile and likely to get pregnant five days before through one day after ovulation.  Then, the luteal phase begins, during which your body produces more progesterone. If you become pregnant, elevated levels persist to support your baby. Otherwise, your estrogen and progesterone levels drop to their lowest during menstruation.  Anxiety and Your Hormones — The Interplay of Cortisol and Sex Hormones  Your levels of other hormones, like cortisol, can affect estrogen and progesterone. Cortisol is a stress hormone that aids in fight-or-flight by raising your blood pressure and delivering more fluid and nutrients to your muscles. However, many people today produce too much due to chronic stress, creating imbalances that create disease.  People with anxiety often have elevated cortisol levels, partially explaining the link between anxiety and your hormones before your period. It can also increase the risk of heart and metabolic disorders, such as Type 2 diabetes.  In general, high cortisol decreases your estrogen levels, which can cause several adverse health effects, including: Pain during sex and decreased drive Hot flashes Bone loss Increased abdominal fat Dry skin Tender breasts  Unusual hair growth on your face or body High blood pressure Cortisol can block your progesterone receptors, meaning you may make plenty of this hormone — but it has nowhere to go. Progesterone plays a crucial role in brain function and mental health, affecting your amygdala, which processes emotional stimuli and memory.  All this is to say that chronic stress can do a number on your sex hormones. Continued high cortisol levels cause a corresponding decrease in estrogen and cause issues with processing progesterone.  Additionally, the drop in estrogen and progesterone that precipitates the onset of menstruation may trigger a corresponding rise in cortisol. Since this substance is a stress hormone, it makes sense that your sense of anxiety increases.  Hormones and Your Neurotransmitters  Your hormonal levels also influence your neurotransmitters, such as serotonin. Serotonin is a neurotransmitter that’s critical to mood and maintaining a positive outlook. One reason you may crave chocolate as your period approaches is your body attempts to temporarily boost your stash and improve your mood.  Dopamine is another neurotransmitter that tends to plummet before your period. Many people consider dopamine to be your brain’s reward or “do that again” chemical. A dopamine deficiency can spur anxiety, another clue in the link between anxiety and your hormones before your period.  Anxiety and Your Hormones  The link between anxiety and your hormones hinges on the interplay between your sex hormones, primarily estrogen and progesterone, and other hormones and neurotransmitters. Plummeting levels of progesterone and estrogen as menstruation begins can increase cortisol, a stress hormone associated with anxiety.  Additionally, your levels of serotonin and dopamine fluctuate during this part of your cycle, contributing to the panicked effect. While science may yet discover additional connections that explain the anxiety-hormone link, understanding what’s swelling the tides in your body can help you weather the monthly storm. 

Anxious and depressed have been common adjectives many use to describe themselves when they’re not feeling their best. It’s normal sometimes to feel nervous, sad and hopeless. However, going through them for an extended period is a cause for concern. Identifying the signs of anxiety versus depression matters to label your emotions appropriately and take steps to improve your mental health sooner rather than later. Symptoms of Anxiety Versus Depression Anxiety and depression are dissimilar, although some of their symptoms overlap. Plus, you can have both simultaneously, so knowing which one you may have can be challenging. These mental health conditions can interfere with your daily activities and may last indefinitely. Restlessness and agitation characterize them. They may also affect your appetite, sleep, digestion and concentration. That’s why many individuals living with anxiety or depression may see their physical fitness and cognitive performance decline. The similarities end here. Anxiety and depression are groups of mood disorders. Each has multiple types, and each type has distinct symptoms. Nevertheless, some indicators may suggest you have anxiety, depression or both. Anxiety may cause you to worry persistently, severely and disproportionately about the thing bothering you. You may overthink, imagine worst-case scenarios and obsess over situations and outcomes. Think of analysis paralysis, except fear fuels indecisiveness instead of information overload. A prolonged state of anxiety can result in heart palpitations, chest tightness, shortness of breath, muscle tension and exhaustion. It may also trigger your fight-or-flight response, putting you on high alert. People suffering from anxiety often get overwhelmed by their troubles. They may feel out of control, on edge or cranky. If anxiety is energetic, depression is lethargic. Depression may make you lose interest in the things you enjoy. It may make you gloomy and struggle to finish small tasks without exerting more effort. Depression may feel deep sadness, hopelessness, helplessness or guilt. This condition may also lower your self-esteem or reinforce feelings of worthlessness. These symptoms compel depressed individuals to think of dark thoughts such as self-harm and suicide. To be clear, you may notice these signs without actually being depressed. Some depression symptoms may manifest due to an underlying medical condition — like a thyroid problem. Anxiety and Depression Types Anxiety and depression are spectrums. Understanding each of their types helps put things into perspective. Types of Anxiety Normal anxiety differs from anxiety disorders. That’s why feeling anxious and having anxiety are unique experiences. Normal anxiety is a short-term state of distress caused by a specific stressor — an ordinary response to something inducing emotional difficulty. You should get over it quickly, especially when the source of stress is gone. Anxiety disorders are different. They’re mental illnesses characterized by extreme worrying or fear of something. Compared to signs of normal anxiety, the symptoms of anxiety disorders versus depression are closer. The most common anxiety disorders are as follows: Generalized anxiety disorder: This type of anxiety can cause you to excessively worry about your family, income and other regular aspects of your life, which may last for months or years. Social anxiety disorder: This condition can cause you to fear one or multiple kinds of social situations too much. You may feel self-conscious and afraid of getting judged or doing anything embarrassing. Panic disorder: This mental health problem can trigger panic attacks without warning when there’s no apparent danger. Phobia-related disorders: A phobia is a persistent, uncontrollable and irrational fear of something. Some are benign, while others have severe consequences. For example, needle phobia — from which up to 66 million Americans may be suffering — may cause people to skip lifesaving vaccines and other medical treatments. Obsessive-compulsive disorder: This condition can cause you to have an anxiety-inducing intrusive thought or urge called obsession. It also compels you to develop a repetitive behavior — called compulsion — you should do to ease your unpleasant feelings temporarily. Posttraumatic stress disorder: This mental health problem can trigger intense anxiety when something jogs your memory and reminds you of a traumatic event. Hypochondria: This condition can cause you to frequently worry too much about your health — even when there’s nothing seriously wrong with you. Types of Depression Some depressive disorders are more disruptive and dangerous than others. Learn about the most common ones.  Clinical depression: Sometimes called major depression, this disorder can look different in different people. However, your mental health specialist may diagnose you with this illness if you’re melancholic or anxiously distressed for most of the week for multiple weeks. Persistent depressive disorder: This condition is the less severe but chronic kind of clinical depression. Individuals living with it can remain fully functioning and are often high achievers, making it more challenging for the people around them to notice their depressive disorder. Bipolar disorder: Also known as manic depression, this mental health problem can cause your mood to fluctuate. You can have depressed episodes on the low end of your mood swings and bouts of mania when the pendulum moves the other way. Psychotic depression: This condition features symptoms of clinical depression and psychosis. Patients with depressive psychosis may hallucinate, have delusions or experience paranoia. Pregnancy-related depression: Hormonal level fluctuations during pregnancy may lead to prenatal or postpartum depression. The latter is more severe than the baby blues most mothers experience after delivery. Postpartum depression may evolve into postpartum psychosis. Disruptive mood dysregulation disorder: This condition can impact school-aged children and adolescents, causing them to exhibit chronic irritability and frequent anger outbursts.  Seasonal affected disorder: This type of clinical depression can affect you when seasons change. Most individuals with this disorder experience it when winter rolls around, although it goes away around the spring or summer. Prescription Meds Versus Natural Remedies for Anxiety and Depression The mental health specialists who diagnose anxiety and depressive disorders create treatment plans to help patients get well. These treatment plans may involve medicines, counseling or both. Some healthcare providers may also recommend other therapies like meditation and lifestyle changes — such as engaging in more physical activity and eating healthier foods — to manage anxiety or depression symptoms better. Take Anxiety and Depression Seriously Anxiety and depressive disorders are no laughing matter, so don’t take them lightly. Get support from your loved ones and consult a medical specialist to get diagnosed accordingly and receive an appropriate treatment plan.

You waved the white flag in the office thermostat wars and now come in equipped with multiple sweaters and a space heater beneath your desk. Your spouse gives you the side eye every time you approach the thermostat, grumbling about heating oil costs. Yet, you still shiver. What gives? If you ask yourself, “Why am I always cold,” multiple times per day, consider talking to your doctor — the underlying problem may be one of the following.  1. Hypothyroidism  About 5% of all Americans — millions of people — have hypothyroidism. This condition occurs when your thyroid gland fails to produce sufficient hormone.  Fortunately, this common cause of always feeling cold is easy to remedy for those with health coverage. Your doctor performs a simple blood test to confirm the diagnosis and prescribes a medication readily accessible to both men and women. Those without coverage can search the National Association of Free and Charitable Clinics. Once obtaining your prescription, affordable generics abound. Discuss your financial situation with your provider.  2. Weight Loss and Aging  An undesirable side effect of losing body fat could mean shivering more often. Although doctors still don’t know all the roles fat plays in the body, one thing it does is serve as insulation.  Fat loss may occur: As a natural result of aging — you tend to lose fat in your senior years.  Due to illness or injury  From an eating disorder such as anorexia nervosa  You should seek treatment whenever possible if you suspect an eating disorder. Also, what you consume matters. Avoid the temptation to load up on unhealthy foods and use supplemental nutritional shakes or whole foods to meet your calorie needs.  3. Type 2 Diabetes Type 2 diabetes may seem like an endocrine disorder, but every system in your body affects every other. One unwanted side effect is often circulatory issues, which can decrease the amount of warm blood flowing to your hands and feet. Another is peripheral neuropathy, where your nerves in your extremities grow unusually sensitive or go numb. Even cold temperatures can impact your cortisol and insulin balance, leading to increased shivers.  Type 2 diabetes requires medical treatment. However, it might not be too late if you’re on the edge. According to the Centers for Disease Control and Prevention, one in three Americans has prediabetes, which you can often reverse with a healthy diet and exercise.  4. Anemia  There are different types of anemia, which often but not always result from nutritional deficiencies. For example, typical anemia occurs from a shortage of iron, which can result from insufficient dietary intake or an inability to absorb it. Pernicious anemia usually occurs in people who lack the intrinsic factor to process vitamin B12 but occasionally results from a dietary shortage.  Vegans and vegetarians are often most prone to anemia, as they may not get sufficient intake of these nutrients from plant-based foods. Additionally, some plant-based sources contain antinutrients that make it harder for your body to digest what you eat.  5. POTS and Dysautonomia  POTS is a rare disorder, although those with it wish it received more attention, as the symptoms can cause severe problems navigating daily life that others often misinterpret as laziness. This circulatory disorder causes reduced blood flow back to the heart when changing position. It can cause extreme dizziness and fainting when the individual must remain stationary for too long, especially in a standing position. POTS is a type of dysautonomia, a disorder that occurs when the autonomic nervous system fails to function correctly.  People with POTS are prone to Raynaud’s syndrome, which can also occur independently. This disorder causes your extremities to literally turn blue in response to temperature changes.  https://youtu.be/KWh8p8pLEEg?si=zipzGMJrcFShRppJ 5. Kidney Disease  The next three possible answers to the “why am I always cold” question indicate more severe issues, which often occur alongside other symptoms. However, the sooner you address these underlying disorders, the better your chances for a cure and a longer, healthier life.  Kidney disease can cause you to feel cold because of the impact on your circulatory system. It can also cause waste to build up in your blood, increasing your overall sensitivity.  6. Heart and Circulatory Problems  Heart disease remains the number one killer of men and women worldwide, making it worth investigating if you always feel cold. Heart failure reduces blood circulation, but that’s not the only possibility. Other circulatory disorders can impact the amount of blood flowing to your extremities and skin surface, affecting your temperature perception.  7. Disorders of the Pituitary Gland, Hypothalamus or Nervous System  Although your thyroid produces hormones, it’s your pituitary gland that tells it how much by emitting TSH or thyroid stimulating hormone. Your hypothalamus controls many of your body’s thermal functions like sweating. An issue with either part of the brain can make you feel cold all the time.  Even too much ongoing stress can make you feel cold all the time. For example, excess cortisol from prolonged stress affects thyroid hormone levels, which can make you shiver. Furthermore, stress causes structural brain changes impacting your HPA axis, which includes your hypothalamus.  8. Alcohol and Medications If you drink alcohol to warm up, think again. According to Dr. Hannah Goldberg, alcohol dilates your blood vessels, which creates the temporary effect. However, it does so by pulling blood away from your core, dropping your overall temperature and increasing your risk of hypothermia. Some medications, likewise, can affect your body’s temperature perception — discuss your prescriptions with your doctor.  9. Gender  Finally, being female makes you more prone to always feeling cold. Scientists hypothesize that it may be due to progesterone and estrogen levels. However, some also point to their smaller body size, which reduces the surface area for producing heat.  Whatever the cause, if you’re among those who say, “Why am I always cold,” stocking up on cool-weather gear is a must. Shared office spaces mean compromise, and it’s harder for those who are always hot to take off their garments in public than it is to don an extra sweater or fuzzy socks — although it helps if your employer has a reasonable dress code that allows you to accommodate your needs.  Why Am I Always Cold?  If you constantly ask, “Why am I always cold,” despite wearing sweaters when everyone else is in shorts, an underlying medical condition might contribute to your distress. Examine the possibilities and talk with your doctor about interventions that can make you feel cozier every day. 

Chastity has always been a value that has placed plenty of weight on society. While sexual liberation has taken the spotlight in recent years, there are still some people who may be interested in purity culture. Discover the celibacy ring meaning and significance in your journey.  Celibacy Ring Meaning A celibacy ring, also known as a purity ring, is a piece of jewelry that represents a promise to abstain from sex. Keep in mind that celibacy is different from abstinence, as the latter is a little more temporary compared to abstinence.  In the context of purity culture, these two terms are more or less interchangeable. Celibacy rings usually mean abstaining from sex until marriage, which does connote a temporary period. Some people may also treat celibacy as abstinence from other forms of physical touch. What is the Vow of a Celibacy Ring? The vow of a celibacy ring can be different for its wearer. Most people have a religious or sacred conviction behind wearing such jewelry. Here are some examples: Clerical celibacy: Also known as sacerdotal celibacy, this type of vow is reserved for priests and priestesses in various religions. They view the act of celibacy as a sign of ritual purity that helps with their duties of ordination, with the ring serving as a symbol. Monastic celibacy: Monastic celibacy is associated with a monk’s journey to achieving inner freedom. Isolating themselves within nature and avoiding temptations helps advance their moral and spiritual growth in the long run.  Institutional celibacy: Institutional celibacy is also viewed as an act that helps with the spiritual goal of nuns in Christianity. Many view their purity as a commitment to the beliefs and values of their church. What Differentiates Celibacy Ring from Other Jewelry? When you see a piece of jewelry, how can you be sure it’s a celibacy ring and not some other token? Here are the telltale signs that differentiate a celibacy ring from other rings: Ring type: Celibacy rings come in various types, but some styles are more famous than others. For example, a signet ring is ideal for celibacy rings since it has a large space for a crest or inscription.  Inscriptions: Most celibacy rings have an inscription that reminds the wearer of their promise to abstain from sex. Simple phrases such as “True love waits” and “Patience, my beloved” are powerful.  Intentions: A piece of jewelry only holds as much power and weight as you give it. Even the simplest bands can become celibacy rings if they carry the same intentions and promises as the wearer.  Who Can Wear Celibacy Rings? While celibacy itself has religious roots, almost anyone can wear celibacy rings. For some people, they may have a personal goal for themselves to avoid engaging in any sexual acts until they have reached a specific level of romantic commitment like getting engaged or married. Young women have the highest level of celibacy in 2021. Rates were also particularly high for people around 18 to 29 years of age.  Celibacy rings are not exclusive to people who have had zero sexual intercourse in the past. Non-virgins can also wear celibacy rings if they have a commitment to themselves to avoid further engagement in such acts.  What Finger Does a Celibacy Ring Go On? The celibacy ring typically goes on the ring finger on the left-hand side. This is the common placement for an engagement and wedding ring, with some people treating it as a temporary or permanent placeholder. However, you can pretty much place this piece of jewelry on any finger on any finger or hand. What Happens When You Get Engaged or Married? People who practice celibacy may view a relationship’s union as an endpoint. Sex and intimacy must be discussed before marriage, either with just your partner or with a counselor. If you’ve found someone you trust yourself with, you are more than welcome to remove the ring. You can keep the jewelry in your collection or turn it into a necklace or bracelet.  Drawbacks of Celibacy Celibacy can be troubling for some people. Those who prioritize physical touch or experience sexual repression may have an unhealthy relationship with intimacy. However, there’s nothing wrong with engaging in those physical acts as long as you’re practicing them safely. Every person is entitled to their own choices, especially when it comes to their lifestyle and body.   Ways to Maintain Your Celibacy The celibacy ring is an excellent symbol for keeping your purity. However, it’s another story to stay true to your individual commitment. Here are ways to maintain your celibacy. 1. Avoid Your Temptations Maintaining celibacy can be an uphill battle, especially when surrounded by people they are physically attracted to. There’s also the matter of sexual content in media and magazines that makes it hard to ignore. Steer clear of any temptations that could trigger sexual thoughts. You can also try to make peace with those elements to avoid having such urges. 2. Keep Yourself Busy Staying celibate is easier when you’re distracted from sexual thoughts. Find hobbies that you enjoy doing to pass the time. Focus on emotional connection over physical touch if you're in a relationship. You can foster mutual vulnerability by asking one another questions or trying wholesome activities with one another.  3. Find Like-Minded People There will always be dips in your journey, and you must have the emotional support to keep true to your commitment. Friends and family are a great source of strength. You can also look for other circles your age who share your views. They can empower you to stick with your promise. 4. Constantly Revisit Your “Why” Another way to adhere to celibacy is to exercise personal empowerment. Try revisiting the reason you made your promise in the first place. You may want to focus on your growth before settling down with someone or find a person you trust and love first. Get Your Own Celibacy Ring Celibacy is not for everyone, and it’s perfectly reasonable to opt out of it. However, it’s easy to understand and respect a person’s choice to save themselves for marriage. The celibacy ring and its meaning help you start your journey to preserve your purity.

Imagine a single ingredient that boosts your health while adding a delicious kick to your meals. Welcome to the world of turmeric, nature's most remarkable healing spice. This member of the ginger family is a staple in innumerable global cuisines and has a history rooted in traditional medicine. Today, modern science backs up the many benefits of turmeric. Here’s why the golden spice is making waves in health and wellness and how to use it to feel your best. 1. Fights Inflammation Like a Pro Chronic inflammation is often called the "silent killer" because it contributes to major diseases like cancer, heart disease and Alzheimer's. Curcumin, the predominant compound in turmeric, is one of nature's most potent natural anti-inflammatory agents. It is comparable to over-the-counter drugs but without the harmful side effects. Inflammation isn’t just about diseases — it is often the culprit behind joint pain, muscle soreness and even skin irritation. Incorporating turmeric into your daily routine can reduce these symptoms and promote overall well-being. Athletes often use turmeric supplements to ease exercise-induced soreness and boost performance. Turmeric can also help with chronic inflammatory conditions affecting the digestive system, such as Crohn's disease and ulcerative colitis — a win for treating gastrointestinal issues naturally. Creative ways to use turmeric: Make a turmeric-infused soup to get more antioxidants into each meal, no matter the season. Add tasty vegetables and season with a pinch of salt and black pepper to enhance the taste. The latter is also known to increase turmeric's absorption by up to 2,000 times. 2. Boosts Your Immune System Your immune system works tirelessly to protect you from pathogens and toxins. However, stress, poor diet, lack of sleep and vitamin D can weaken it. Turmeric offers a natural way to strengthen this vital defense system. Curcumin in turmeric enhances the activity of immune cells, such as T-cells, which are required for fighting infections. It also supports the gut microbiome, which is closely linked to immune health. This golden yellow pantry staple is even being considered for widespread use in combating autoimmune disorders. 3. Supports Brain Health Brain health is vital at every age and turmeric offers benefits that maintain cognitive function well into your later years. Memory issues, focus problems and even diseases like Alzheimer's can be addressed with a turmeric-rich diet. Due to its anti-inflammatory properties, turmeric may also help with migraines and tension headaches. It's even being explored as a potential treatment for traumatic brain injuries. 4. Aids Digestion and Gut Health Your gut is often called your "second brain," and its health influences everything from digestion to mood. Turmeric’s anti-inflammatory and antibacterial properties make it a great ally for your digestive system. Turmeric can reduce symptoms of gastritis and acid reflux, offering a natural alternative to antacids. It's also being studied for its role in managing inflammatory bowel disease (IBD). 5. Supports Heart Health Your heart works hard daily, and turmeric can help keep it in top shape. By reducing inflammation and oxidative stress, turmeric supports overall cardiovascular health. Curcumin helps prevent the buildup of cholesterol, which can lead to heart attacks or strokes. It also helps regulate blood sugar levels, reducing the risk of diabetes-related heart issues. Daily tips for heart health: Combine turmeric with garlic and leafy greens in your cooking for a double dose of heart-friendly benefits. 6. May Help Manage Weight Turmeric can be a valuable addition to your diet if you’re trying to maintain or lose weight. It boosts metabolism and decreases inflammation in fat tissues, making weight management easier. Curcumin-rich turmeric blocks certain inflammatory markers that contribute to obesity. It also helps balance insulin levels, which is essential for weight control. Get creative: Blend turmeric into smoothies with pineapple and ginger for metabolism and digestion-boosting drink. 7. Provides Joint Pain Relief Joint pain can significantly impact your quality of life, especially as you age. Turmeric offers a natural alternative to medications, helping to alleviate inflammation and improve mobility. Turmeric works even better when paired with ingredients like ginger or omega-3 fatty acids, which also support joint health. Additional relief: For the best outcomes, consider combining turmeric use with physical therapy for faster recovery from joint injuries. 8. Improves Skin Health Your skin is your largest organ, and turmeric offers a natural way to care for it from the inside out. Whether you’re dealing with acne, eczema or signs of aging, turmeric has you covered. When consumed, turmeric’s antioxidants fight free radicals that cause skin aging. It can reduce redness and promote healing when applied topically (as a paste or store-bought ointment). Fun fact: Turmeric has been used in traditional Indian weddings for centuries to brighten the skin of brides and grooms. The golden orange hue is also associated with prosperity and good fortune — well wishes for the new couple. How to Use Turmeric for Skin Blend turmeric with sandalwood powder, chickpea flour, whole milk, yogurt and lemon to make a skin-brightening mask. Mix turmeric with an essential oil and use it under your eyes to minimize puffiness. Add a pinch of turmeric to your moisturizer for an instant glow. Consistent use will also reduce blemishes. 9. A Natural Mood Enhancer Mental health is just as important as physical health and turmeric plays a surprising role in supporting both. Stress, anxiety and depression can affect anyone and finding natural ways to manage these conditions is crucial. The Science Behind It Curcumin in turmeric increases the production of serotonin and dopamine, known as "feel-good" hormones. It also relieves inflammation in the brain, a factor linked to depression and anxiety disorders. Combining curcumin with saffron has been shown to amplify its mood-enhancing effects. This combination is being considered as an alternative to traditional antidepressants, particularly in pregnant and breastfeeding women. Pro tip: Combine turmeric intake with mindfulness practices like yoga or meditation for stress relief and an added mental health boost. Will You Try Tumeric For Your Health? Turmeric is a treasure trove of health benefits that can enhance your wellness in countless ways. Start experimenting with turmeric in your meals or supplements today, and let the golden spice transform your health journey. Just remember to consult a health care professional before altering your diet if you have an underlying medical condition.

Could the lyricist behind Katy Perry’s “Hot N Cold” have written the song about you? If so, you may have a fearful-avoidant attachment style. Understanding why provides insights into your behavior and motivations.  Here’s how to know if you have a fearful-avoidant attachment style or share a relationship with someone who does. Fortunately, you can heal — let knowledge of attachment theory be your foundation for growth.  What Is Attachment Theory?  Humans are social creatures. Their earliest encounters with other people create a blueprint for how to behave. If those interactions are healthy, the chances the individual can go on to form mutually beneficial relationships with others later in life increase. However, if a child’s first experiences with other people are unpredictable, violent or neglectful, they may struggle to connect with others. Attachment theory stems from the work of British psychiatrist John Bowlby and American psychologist Mary Ainsworth. It asserts that the quality of the relationship you shared with your earliest caregivers forms a pattern for how you relate to others throughout your life.  What Is the Healthiest Attachment Style?  A secure style is the healthiest attachment style. Those with this style display empathy while maintaining firm boundaries. They’re confident and take ownership of their responsibilities instead of making excuses or seeking someone to blame. They’re comfortable expressing their needs in relationships and don’t get overly anxious when they must temporarily part.  What Are the Three Insecure Attachment Styles?  There are also three insecure attachment styles:  Someone with an anxious or preoccupied/anxious attachment style overly fixates on their partners. They can be overbearing, constantly demanding their partner spend time with them. They grow severely anxious when separated. They find it difficult to respect their partner’s boundaries, and their clinginess can cause problems.  Someone with an avoidant attachment style resists closeness and is extremely independent. They find it difficult to tolerate emotional intimacy and often flee from relationships before getting too close. They often prefer fleeting relationships to long-term ones. The closer their partner gets, the more they withdraw.  Finally, someone with a disorganized or fearful-avoidant attachment style doesn’t conform to either of the other insecure attachment styles but may demonstrate characteristics of both. At times, they may grow clingy. At others, they may actively push people away. Although it is the rarest attachment style, it can also be the most frustrating. Why Does Your Attachment Style Matter?  Your attachment style matters because humans are such social creatures that struggling to relate to others affects every other aspect of life. For example, avoidant behaviors like ghosting people at work can get you fired, as can being too anxious, demanding perfection and too much of your supervisor’s time.  Your attachment style affects how you relate to your kids. For example, folks with an anxious style are likely to become “helicopter” parents, hovering over their child’s every action and failing to let them gain independence. Intimate relationship trouble, such as frequent breakups and divorce, inevitably affect other areas of your life. What Type of Early Childhood Environment Is Most Likely to Result in a Fearful-Avoidant Attachment Style?  A fearful-avoidant attachment style most often results when a child is born into a chaotic, unpredictable environment. Occasionally, their caregivers show love and attentiveness to their needs. However, they don’t behave this way consistently. Sometimes, they react to their child’s attempts at connection with violence or abusive language. Other times, they neglect or ignore the child’s needs.  This pattern often occurs in families where one or both caregivers struggle with substance abuse or have unaddressed trauma or mental health issues resulting in unpredictable behavior. Their own parents may have also modeled a fearful-avoidant style.  A fearful-avoidant attachment style can also develop in children where one parent is abusive. Although the other parent may try, it’s hard to behave consistently when in survival mode.  From the child’s perspective, it can seem as if nothing they do is right. Nothing results in the sense of connection they instinctively need, the confidence that the adults in their life protect them. They live in a perpetual state of uncertainty and fear.  Observing such youth when their caregivers enter or leave a room reveals the internal approach-avoidant conflict these children feel constantly. At times, they may barely seem to react to their parent’s presence or absence. During others, they may desperately cling to their caregiver’s side and go into hysterics if parted. Sometimes, they may throw a full-blown tantrum.  Can Your Attachment Style Change Throughout Life?  Fortunately, a fearful-avoidant attachment style is not your destiny — which is why educating yourself about these patterns is so vital. By recognizing the signs, you can take proactive steps to develop a healthier attachment style. You can also identify patterns in others, and while they may not choose to change, understanding what drives their behavior can help you relate to them more effectively.  5 Tips for Developing a Healthier Attachment Style  If you suspect you have a fearful-avoidant attachment style, the following practices can guide you toward a more secure attachment pattern.  1. Find a Trauma-Informed Therapist  If you don’t work through your trauma, you will pass it on to others. In healing yourself, you aren’t being selfish or self-indulgent — you’re taking a necessary step to helping those around you be healthier, too.  Ideally, you can find a trauma-informed therapist to guide you toward a more secure attachment. However, don’t give up hope if you’re among the many who can’t afford the money or time for professional treatment. While it’s no substitute, you can find a host of online resources. For example, YouTube identifies channels run by licensed mental health practitioners, and watching their content can sometimes be every bit as healing as a couch session.  2. Start a Daily MIndfulness Practice A daily mindfulness practice may look slightly different to various people. For some, it can mean sitting quietly on a meditation cushion for five minutes or longer, focusing on your breath. For others, it may mean flowing through a yoga sequence or taking a solo walk in nature.  3. Learn Effective Communication Skills  Fortunately, communication is a skill you can learn. Look into public speaking courses at local community colleges or join a group like Toastmaster’s International to learn how to phrase things assertively and respectfully.  4. Journal  Write about your childhood, how certain experiences made you feel, how you wish you had handled certain encounters — anything that encourages self-reflection. You can also use this safe space to explore how to better relate to others. For example, what are some different ways you could react if you suspected your partner of cheating? Write down several possible responses — which one serves you and has the best chance of preserving the relationship?  5. Associate With Safe, Healthy People  Finally, take new relationships slowly and gravitate toward those who seem safe and healthy. Doing so can feel awkward at first, especially if you also struggle with low self-esteem, thinking, “why would anyone who has it all together want to associate with me, anyway?”  Remember, the goal isn’t to become overnight BFFs. Start small, maybe asking a colleague who seems kind to lunch to share ideas about a mutual project. Don’t push a relationship with any one person but remain open to safe encounters with various people, gradually building a tribe whom you trust.  You can learn more about how to heal a fearful-avoidant attachment style in this video by licensed clinical psychologist Kim Sage:  https://youtu.be/JD_zD6BW6v0?si=Kz3jdRHYkXrjnAGc The Underlying Causes of Fearful-Avoidant Attachment Styles  A fearful-avoidant attachment style results from chaotic, unpredictable childhoods where vulnerable youth are unable to connect consistently and positively with their adult caregivers. This lack of ability to form secure bonds with others can plague them throughout life, haunting future relationships.  However, a fearful-avoidant attachment style is not your destiny. With insight, mindfulness and work, you can learn healthier ways to relate and form meaningful relationships.