The Telehealth Advantage: Why Online Therapy Is Finally Reaching People In-Person Care Couldn’t

Demand for mental health support is increasing more than ever. If you’ve tried seeking help, you know how difficult it can be to receive quality care. Traditional in-person therapy poses challenges such as high costs, geographical limitations and social stigma. Direct access to mental health support from the comfort of your home is one of the numerous benefits of online therapy. Discover how telehealth is transforming the industry and helping people across diverse groups. The Persistent Gaps in Traditional Mental Healthcare Around 1 in 5 adults in the U.S. is struggling with mental illness. However, not all of them receive proper treatment and care. One of the key reasons why people don’t have access to mental health services is because of financial reasons. High session costs or insurance coverage issues deter people from even starting. You might opt out of mental health care to allocate resources to daily necessities. Geographic barriers also affect many people. Mental health deserts have little or no practicing psychiatric professionals, typically in rural, Midwestern and Southeastern regions. As many as 169 million people live in these mental health professional shortage areas, requiring many to drive long distances just to access proper care. Another factor is logistics and time constraints. Going to a therapist’s office requires scheduling — you might need to take time off work or find child care last minute. The constant commute can also pose a significant challenge to continuing treatment. These are just a few reasons people might choose not to start their healing journeys. Unpacking the Nuanced Barriers to Care Besides time, cost and location, many individuals face complex and personal barriers that prevent them from accessing meaningful care. For example, you might find it difficult to physically go to the medical facility if you are already struggling with mental health issues. People might suffer from executive dysfunction, social anxiety, mobility issues or have trouble dealing with the stigma of seeking help. Individuals from diverse backgrounds may struggle to find therapists who understand their unique cultural perspectives and life experiences. This can make methods such as somatic experiencing therapy, which focuses on healing the nervous system, less effective, especially as trust and rapport are important in any patient-therapist relationship. All these factors make it difficult for people to show up for themselves in their healing journey. However, many are overcoming these roadblocks through technology. The Key Benefits of Online Therapy Individuals who previously found it difficult to access care can now receive it virtually. Here are the top reasons why online therapy works for many. 1. Unmatched Convenience and Flexibility Online therapy removes travel time from the equation. You can schedule a session during your day, such as during lunch breaks, when the kids are in bed or as soon as you wake up. This approach helps individuals prioritize their mental health without disrupting their daily work schedules. It makes it easier to commit to and be consistent with long-term treatment. 2. Greater Access to Specialists Where you live no longer dictates your choice of therapists. Online platforms let you connect with specialists across the country. This allows people struggling with specific conditions like OCD, eating disorders or trauma to find professionals with further specializations.  Additionally, it opens up access to a diverse range of providers. People can find therapists who are LGBTQ+ affirming, BIPOC or who share a similar cultural background, helping them open up more during sessions. 3. Increased Comfort and Reduced Stigma Ensuring privacy during a therapy session can help with consistent follow-ups. Since individuals are more comfortable in their own homes, they are more likely to seek help. This is especially crucial for people living in small towns where mental health is still stigmatized. 4. Potential for Cost-Effectiveness Many telehealth platforms offer subscription-based models or lower rates than those of physical clinics. Additionally, secondary costs such as fuel, parking, public transit and lost wages from time off are eliminated. Is Online Therapy as Effective as In-Person Sessions? A strong client and therapist bond can form online as strongly as those in in-person sessions. The important thing is that you trust your therapist to handle your challenges with care. This is especially salient for conditions such as depression, anxiety and PTSD. As such, many benefit from finding a therapist that aligns with their needs and life experiences, even if these medical professionals live in far-off regions. Additionally, a comfortable environment is among the many benefits of online therapy. Seeking help online can influence individuals to continue their healing journey with efforts such as nutrition, yoga, journaling and support groups. In fact, many find that online support groups are more manageable than traditional ones for those with anxiety. A New Era of Empowered Mental Wellness The mental health landscape is undergoing massive changes and improvements. Gone are the days when you have to find a specialist in your area and spend significant portions of your day going to their clinics. Online therapy gives you the power back by enabling you to choose providers across the nation who best suit your needs. Leverage technology to start your healing journey. Find the right therapist who fits your schedule and makes you feel safe and secure.

Some people say that they have zero dreams when they head to bed. Others have the most vivid visions as soon as they fall asleep. Either way, you generally have zero consciousness or control over what occurs. However, a lucid dream is a gateway to gaining more autonomy over what happens in your head.  What Are Lucid Dreams? Lucid dreams entail self-awareness of one's dream state. Most experienced lucid dreamers or dreamwalkers have the power to alter different aspects of their sleep. Some people also refer to this ability as metacognitive awareness, which means reflecting on one's mental processes while sleeping.  Some may stumble upon the experience without even trying, but lucid dreaming is typically done intentionally. And with the rise of social media, more and more people are sharing their experience of getting into the dreamscape.   Benefits and Downsides of Lucid Dreams Lucid dreams are a two-sided coin, with their own set of advantages and disadvantages. Some people only experience the perks when they engage in this activity.  Here are the pros: Exercising creativity: Many people find themselves getting creative when they have free rein over the dream world. And if you have great memories, you can take those visions and make them a reality through art, writing and other forms of media.  Creating good dream content: Lucid dreaming is often recommended when you’re susceptible to nightmares, since you can alter what’s happening. Slowly change the course of what’s happening in your dreamscape or add more pleasant elements into it.  Building a positive waking mood: Fantastic dreams typically mean a good night’s rest and waking up in a fantastic mood. If you’re feeling stressed or just want to be a little more positive in the mornings, lucid dreaming is the key.  Here are the cons: Poor sleeping quality: Lucid dreaming can feel like you’re sleeping lighter, as opposed to that deep sleep where it feels like you’ve blacked out. The sleep quality can feel especially poor when you’re not completely successful in taking over your dreamscape. Reality confusion: Dreamwalkers may find it difficult to differentiate between what’s real and fake. It’s why it’s important to have some telltale signs for reality testing.  Undesirable lucid dreams: People with a stronger subconscious may hold more influence over your dream than you. Thus, you may alter fewer elements than you’d think and not achieve the ideal fantasy.  A study on lucid dreaming deduced that most negative outcomes typically stem from failed induction attempts or low dream control. Hence, if you want to experience the perks, you need to aim for absolute dream control and success.  How to Lucid Dream Tonight Curious about getting into the practice? Here’s a beginner-friendly guide on how you can try lucid dreaming tonight.  1. Create a Dream Journal If you think hard, some dreams repeat themselves or have patterns similar to one another. A dream journal is a great way to keep track of irregular or strange dreams. From there, try to list down dream signs that help you realize you’re dreaming. It could be anything from blurred texts, actions feeling too easy to do or recurring places.  2. Set Alarm for Your REM Period The Rapid Eye Movement or REM period is typically one of the best periods for you to gain consciousness while falling back to sleep. Set an alarm to go off after 5 hours of your sleep for this chance. Dreamwalkers typically dub this as the key step for the Waking Back to Bed or WBTB method.  3. Have a Pre-Sleep Meditation Routine Going into a lucid dream can be nerve-wracking for some people, which can affect your ability to fall asleep. Consider having a relaxation routine, like meditating, before you head to bed. Some people like to focus on sounds or scents in their room. Aside from lulling them into slumber, it’s also a good way to signal to your brain that you’re letting go of reality.  4. Recall Your Dream Upon Waking Up Once your alarm rings and you wake up, close the alarm and close your eyes again. Try to recall the last moment of your dream and get back into it once again. This can take some practice and is simpler if you feel exhausted. However, once you successfully recall it, you should already be hyperaware of the dream. 5. Practice Reality Testing To ensure it’s a dream and not reality, consider testing different elements of your dream. Checking the clock to see if the arms are wonky is a good telltale sign that you’re in your dream scape. From there, it’s time to manipulate what’s happening in your dream. Try to summon a dessert that you’d like or float off the ground as an exercise.  6. Have Fail-Safe Methods to Wake Up If you feel like you’re not in control of your lucid dream, it helps to have a few ways to back up and out. Repeatedly blinking their eyes and focusing on their breathing can help them subconsciously control their actual body. You can also instruct someone you trust to wake you up if you start to sleep talk, which you can trigger by calling out in your sleep.  Who’s Most Likely to Lucid Dream? Dreamwalkers come in all forms, each with their own reasons. One of the main reasons is to have some pleasure while you’re still sleeping, as most people tend to get busy during the day. Others also find lucid dreaming as a way to cope with nightmares or situations within their reality, like experiencing loss or misfortune.  What Is the Most Common Thing to Lucid Dream? Dreamwalkers can come up with all kinds of things in their lucid dreams. A study found that more than 80% of respondents engaged in flying, sex and other hedonistic activities they deem fun. Others, like students or athletes, try to solve problems and practice their skills. That said, the world is your oyster in the dreamscape, so you can do whatever you wish.  https://www.tiktok.com/@doubledltadhd/video/7021328015929953542?lang=en Get Into a Lucid Dream It is more than okay to lucid dream if you understand how to do it and have a good grasp of your thoughts and subconscious. If you have a fantasy you’ve wanted to fulfill, practice it slowly and safely. Subscribe to our newsletter for more fascinating content!

What do you call when you and your co-workers deal with a micromanager? How would you describe someone who’s utterly selfish? If you answered trauma bonding and narcissistic, you may be unconsciously practicing therapy speak. Such words have permeated today’s culture, and more and more people are self-diagnosing with mental health disorders. Some may even flaunt that they have OCD, ADHD and depression without consulting a mental health professional. This rising awareness is a win for overcoming the stigma of mental illness. However, throwing these words around — often without proper knowledge — might dilute their true meanings. What Is Therapy Speak? Therapy speak is when you inject psychological phrases into your everyday conversations. Since mental health topics have become more popular than ever, you’ll often hear or use terms like “trauma dumping” or “gaslighting” when talking about your personal experiences. However, such terminologies can make conversations sound distant and clinical. Here are some therapy speak examples: A co-worker gives you unexpected feedback in a meeting: “I feel really triggered by that comment and need to process my emotions.” Your friend exhibits selfish behavior: “He’s such a narcissist.” When your partner brings up something from the past: “You’re gaslighting me by making me question my memory of what happened.” Why The Sudden Increase in Therapy Speak? According to mental health professional Dr. Taisha Caldwell-Harvey, more and more people are using psychological terms because social media can spread information so fast. She believes that there’s some good to it, as it can empower someone to seek support. However, misusing these words can also spread misinformation and make it harder for people with diagnosed mental health issues to be seen and supported. For example, if someone says they’re “depressed” when they’re just sad at the moment, it can create confusion. This may create a false representation of real clinical depression, making it harder for those diagnosed to be understood and for the public to recognize the seriousness of certain conditions. 7 Therapy Speak Examples People Use in Everyday Conversations Here are some common words you may come across on a daily basis.  1. Narcissism How many times have you heard someone called a narcissistic person because they’re selfish? The truth is, narcissistic personality disorder is a serious mental health condition characterized by an inflated sense of self-importance that requires a psychiatrist or psychologist’s diagnosis. 2. Gaslighting Gaslighting is a type of emotional manipulation where a person intentionally does or says things to make you question your own reality. It often happens in abusive intimate relationships, but more and more people have been using the term as a facade to keep themselves from taking responsibility for their actions. 3. Trigger Many people claim they’re “triggered” after experiencing an uncomfortable situation. However, it can be weaponized as a tool to avoid communication and confronting difficult emotions. This is a term often associated with people with a history of trauma or abuse. Triggers refer to stimuli that bring up unwanted memories of past experiences. 4. Obsessive Compulsive Disorder (OCD) Not everyone who loves keeping things in order has OCD. It somehow diminishes the more serious symptoms of clinically diagnosed OCD. Misusing the term can lead to misinformation or the normalization of behaviors that actually need help. 5. Boundaries If you’ve been to therapy, you may have been advised to set boundaries. This is often said to those with anxiety, paranoia or people-pleasing tendencies. Setting boundaries means saying “no” to things you don’t want or communicating your needs. There are various classifications of boundaries, and they can be flexible or rigid. The misuse of the word can be weaponized as a way to manipulate others. 6. Trauma Bond A friend may casually say they have a trauma bond with a partner just because they’ve been through tough times together or have a dramatic relationship. It can also be used to describe an instance where you and your co-workers bonded together over a tyrannical manager. This somehow downplays the seriousness of a real trauma bond, which is a term used in psychology to describe an unhealthy relationship. 7. Trauma Dumping Trauma dumping is when someone shares personal, vulnerable moments with another person without their consent, which can feel overwhelming to the receiver. However, many people tend to misuse it to describe an emotional conversation where both parties are willing to open up and listen to each other. Other Dangers of Irresponsible Usage of Therapy Terms Using psychological terms in everyday conversations can be detrimental to intimate relationships and society. Manipulation Someone might say, “I’m setting a boundary,” when they mean they refuse to communicate openly or take responsibility for their actions. Additionally, calling someone a “gaslighter” without understanding its true meaning can damage relationships. Lost Nuance Therapy is a highly nuanced and relational conversation between the therapist and the client, different from what you see on Instagram or TikTok.  Too Much Focus on Self Therapy talk is centered around oneself. It emphasizes personal needs above all else. While that is OK, it shouldn’t come as a blatant disrespect to the feelings of other people. Trends around “protecting your peace” and “ghosting” sound empowering but can contribute to loneliness. How to Use Therapy Terms the Right Way Now that you know the dangers of therapy talk, it’s time to explore ways on how to approach it more mindfully. 1. Explain What You Mean It’s always best to use clear, honest language and to check in with others about how your words are affecting them. Instead of saying, “You’re gaslighting me,” say something like, “I feel like you’re making me doubt what I remember.” 2. Avoid Self-Diagnosing Stories you see online may resonate with you, but they’re not the same as professional advice. Just because you can resonate with someone with ADHD or OCD doesn’t automatically mean you have it. It’s best to consult a therapist for a proper diagnosis. 3. Be More Mindful of What You Consume Online Relatable doesn’t always mean reliable. Research found that more than half of trending TikTok videos about mental health contain misinformation. Many videos also offer general advice that may not be universally applicable, so take everything with a grain of salt. 4. Practice Social Media Detox Pause if your feed starts to feel heavy. Take a step back from your screen if your feed starts to feel heavy. Mental health content should be helpful, educational and insightful, not making you feel drained. Think Before You Speak Therapy talk is a double-edged sword. It can help destigmatize mental health problems, yet downplay their seriousness. Choose to promote the former to create a space where people feel safe and comfortable with one another.

Hot and cold therapy are only two of many forms of physical treatment, generally used to alleviate injury effects, hasten their recovery and reduce the severity of chronic conditions. They also reduce the chances of future injury and improve health in several ways. While physiotherapists recognize both therapies globally, you might still wonder how, when and where to use each when treating yourself at home.  This brief outlines how best to carry out each therapy, the ideal timing of their use for injuries and physical conditions and where heat and cold are most effective on or in your body. What Are Hot and Cold Therapies?  To apply hot or cold therapy effectively, you must first know what each is.  You use hot therapy, commonly known as thermotherapy or heat therapy, by applying heat to an afflicted area to alleviate its symptoms therapeutically. Applying a hot pack to an injury or spending time in a sauna to improve a condition conducts thermal energy, prompting a physiological response — an increase in blood flow, which delivers more oxygen and nutrients to the area’s muscles, effectively reducing pain and easing spasms around injured joints.  Cold therapy takes several forms, with ice packs, cooling spray or cold gel application and other cryotherapy — cold water showers and immersion or ice baths — used to alleviate the effects of injuries or conditions. Applying cold to your injured area decreases blood flow to reduce swelling and inflammation, while slowing pain signals to your brain through your nerves, restricting the buildup of inflammatory chemicals. How, When and Where to Use Cold or Hot Therapy Knowing how, when and where to apply heat or cold to your body is essential, as doing it wrong could worsen a condition or delay its healing process. Cold Therapy With several cold therapies proving popular in acute injury treatment, or for maintaining general health and wellness, these are some of the more popular therapy forms. Ice or Cold Packs These are popular and effective for inflamed and swollen acute injuries, such as strains, sprains or muscle pulls. Use an ice or cold pack as soon as possible after the injury and continue periodic application three times daily within the first 48 hours. This period is likely when inflammation, bruising and swelling occur most. Ice numbs the afflicted tissue, easing pain and slowing the inflammation process.Keep material, like a cloth or towel, between the pack and your skin and apply it to the required area for a maximum of 20 minutes per session. If you don’t have a professional ice pack, a bag of frozen corn or peas, or ice blocks from your freezer wrapped in a towel will work. Cold Water Showers and Immersion  Taking a cold shower or immersing yourself in cold water activates short-term stressors that train your body’s immune system resilience levels to better cope with injuries and infections, while potentially preventing the onset of some severe conditions. Studies show that, over two months, subjects who showered in cold water for up to 90 seconds following their regular shower took fewer days off from work and experienced higher energy levels at work than those who didn’t.Cold water in home environments is usually around 50 to 60 degrees Fahrenheit, so there are minimal dangers of adverse effects after a short cold bath or cold shower. However, be wary of plunging into an outdoor lake, for example, with temperatures of 30 to 40 degrees Fahrenheit. These temperatures could cause hyperventilation — a cold shock response — that could result in drowning, cardiac events or hypothermia. Ice Baths  If you have a one to two-day-old acute injury, you can benefit from an ice bath in the same way ice packs help. Many top sports teams may have ice baths in their changing rooms that athletes use before showering and dressing after events. Doing so allows them to calm their sore muscles and reduce the chances of future injuries. Even if you’re in pristine physical shape, with a healthy autonomic nervous system regulating your blood pressure and heart rate, you should stick to a maximum of 15 minutes in a 50 to 60-degree Fahrenheit ice bath. Maybe try a shorter period to start and build up, or only individually submerge certain body parts. The benefits of well-controlled ice bathing include better sleep, more focus, core body temperature reduction, easing sore muscles and helping inflammation. Hot Therapy People use heat therapies for muscular or joint pains related to chronic conditions like osteoarthritis and fibromyalgia, menstrual cramps, shoulder and back spasms, sciatica nerve pains, upper back pains and, after their acute phase, muscular pulls and tears. Heat therapy is sometimes effective in localized cancer treatment. Some well-known and effective thermotherapies include: Hot Packs There are various hot packs, from towels soaked in boiling water, gel packs, and microwaveable fabric bean bags to electric heating pads. Applying heat to your affected body region soothes existing pain or cramping by increasing the area’s blood flow. This extra blood flow also relaxes tight muscles by triggering special thermoreceptors in your skin, sending messages to your brain to block other receptors in the short term.Hot packs also stimulate some hormones, affecting nerve sensitivity in the area to relieve pain and spasms — a vital component in ensuring unhindered tissue recovery. An added benefit of using hot packs is that you can use them often for around 15 minutes at a time. Constantly monitor your body’s reaction to a heat pack — if you notice uneven red blotches or blistering on your skin, stop using the hot pack immediately. If your brain tells you the pack is too hot, it’s too hot. Hot Baths Soaking in a hot bath is a convenient and inexpensive form of heat therapy, with several benefits. You can relieve stress and tension while managing muscle aches and pains. Ensure your bath fills enough to allow buoyancy to take the pressure off your joints. Ideally, if you have one, use a hot tub for 15-minute wellness sessions. Sauna Bathing The dryness of sauna heat has well-known general wellness and relaxation benefits, but it can also help if you have cold symptoms, chronic fatigue, muscle stiffness, psoriasis, stress, or heart problems. Sweating through raised skin temperature causes your body to initiate measures to cool you, increasing your heart rate and opening your blood vessels. Doing so improves circulation, similar to exercising in moderation.   Regular sauna bathing can positively affect your blood pressure compared to excluding it from your regular exercise regimen, and lower your blood cholesterol through sweating. Exercising, followed by a sauna, balances your cardiovascular and respiratory fitness levels to decrease your chances of heart disease. Hot and Cold Therapies Can Aid Recovery and Wellness If done correctly, both hot and cold therapies are effective in helping your injury recovery and reducing the pain you experience with certain chronic conditions. Using these therapies will also assist in maintaining or enhancing your general health and wellness. Cold treatment works best for treating and preventing acute injuries, while heat therapy is more effective for longer-term chronic conditions where inflammation isn’t a factor. After cold therapy removes inflammation in acute injuries, hot treatment also aids recovery.

In the past, seeking psychological services often involved social stigma. Times have changed and today, the Internet offers resources, like courses for hopeful professionals or self-care strategies for busy individuals. Here’s the list of the best mental health websites this 2024. 2 Websites for General Information on Mental Health  Do you want to know more about a specific condition or need expert-written resources to know more about mental wellness? These two best mental health websites may just have everything you need.  Psych Central Psych Central provides news, articles and resources on various mental health concerns. Contributing experts stay current on the most recent industry insights and make new interventions more understandable to you. Aside from helpful information about mental health, it offers quizzes to help you identify if you need professional support.  Psychology Today Psychology Today is one of the largest mental health and behavioral science websites. It provides free access to various content written by professionals. You can check them out for trending topics in the industry, essential reads and relevant news. The website also features a directory of psychiatrists, clinical professionals and treatment centers, allowing you to find a therapist near you.  2 Websites for Mental Health Support Teletherapy has emerged as a convenient option for people who can’t go out but need professional services. Here’s a list of websites that offer this service and help you connect with mental health professionals. BetterHelp BetterHelp provides access to licensed and accredited psychologists, clinical social workers, marriage and family therapists and board-licensed professional counselors. Answer a few questions on their website, which will help you find the right specialist. This website also offers self-help strategies to manage various mental health issues, such as stress, depression and anxiety. Talkspace This website provides online psychiatry services, including consultation and personalized treatment plans. No matter your mental health concern, experts can help you develop solutions that work for you. Many employers and insurance plans cover its services. You can check your eligibility on the website. 2 Websites Offering Mental Health Lessons Whether you want to enter the mental health industry or spend your free time learning more about this topic, there are online courses you can take online. Here are two websites that can help you progress in your career. The Open University The Open University’s School of Health, Well-being and Social Care offers courses designed by the leading professionals in the industry. It provides self-paced undergraduate degrees and widely recognized certifications you can pursue when convenient. Studying any of these programs can help prepare you for a public health or social work career. EDx EDx offers various programs from prestigious institutions, including Harvard University, Stanford University and The University of Queensland. Most programs are free and self-paced, allowing you flexibility. Before enrolling, you can review the syllabus to ensure the course aligns with your goals. 2 Websites for the Mental Health of Children and Teens Children and adolescents experience psychological issues, too. Whether you’re a parent or a professional working with kids, check out these best mental health websites that provide valuable, actionable information. Child Mind Institute The Child Mind Institute is an independent, nonprofit organization that provides parenting strategies to help children achieve mental wellness. It’s a hub for the latest news, research studies and resources to aid you in supporting children dealing with mental health issues or learning challenges.  Explore topics tackling ADHD, anxiety, self-esteem, eating disorders, depression, screen time and more. If you’re unsure whether your child has mental wellness problems, you can request an appointment on their website. KidsHealth KidsHealth has four main pages targeting different audiences — parents, children, teens and educators. The site for parents provides advice on children’s behavior, growth and health, ensuring they provide proper physical and mental support. The kids and teen pages give insightful information about caring for themselves. Lastly, the site for educators features free health-related lesson plans. 2 Websites for Self-Care Strategies Staying on top of your mental health requires effort, consistency and learning more about elevating your overall wellness. Explore two of the best mental health websites that provide self-care tips. Body+Mind Body+Mind is a website that provides relevant advice on improving physical and mental wellness. It’s where you can find tips on how to cope with everyday pressures, such as mindfulness practices. Alternatively, it also provides tips on spotting symptoms of mental health issues. Since your body and mind work synergistically, learning a few strategies for eating clean or upgrading your daily routine also benefits your mental state.  Calm Calm is a mental health app and website with stress and anxiety management tips for a happier, healthier life. It’s where you can go if you feel overwhelmed and need a breather. You can also use the app to access relaxation techniques to prevent restlessness. Calming exercises such as the 7 Days of Calm, Panic SOS and Body Scan can help relieve negative emotions. Visit The Best Mental Health Websites Today Whether you’re looking for self-care tips or telehealth recommendations, the Internet’s got your back. However, remember that not all answers are online. If you’re really struggling, a face-to-face consultation with a mental health professional might be better. Until then, enjoy scrolling through these helpful websites.

Depression affects millions of people worldwide. The incidence soars during winter when the days are shorter, resulting in seasonal affective disorder (SAD), a type of depression. Learn more about SAD, who are at risk of it and the various treatment methods to mitigate the symptoms.  Understanding Seasonal Affective Disorder If you live in lower latitudes or tropical locations, you've probably heard of SAD but aren't so concerned about it. This makes sense because SAD affects more people living farther north and in higher altitudes. More succinctly, it's common in countries far from the equator, where daylight hours become shorter as the end of the year approaches. What Causes SAD? SAD is a type of depression associated with the change in season, occurring more prevalently during colder months. SAD often strikes in winter, but some people can experience it in summer. The high humidity and heat during hot temperatures drive people indoors most of the time, contributing to mood changes and depressive symptoms. Between the two, winter-pattern SAD is more common. You'll hear others often complain about winter blues. It describes the extreme sadness and emptiness people feel during wintertime. Studies have shown that winter-pattern SAD occurs because of reduced levels of serotonin, a hormone that regulates mood. Experts believe the lack of access to natural light during winter due to longer nights and shorter days results in the dysfunction of molecules controlling normal serotonin volumes. This anomaly leads to hormone imbalance and SAD diagnosis.  The lack of vitamin D — which production is activated by sun exposure — also contributes to this seasonal disorder. Symptoms  The common symptoms of SAD include the following: Excessive sadness of persistent empty feeling Hopelessness and pessimism Irritability and frustration Trouble sleeping Loss of interest in hobbies Reduced energy and fatigue Trouble concentrating Headaches, digestive problems and cramps Suicide ideation and attempts The signs start to manifest in the late fall or early winter but disappear during spring and summer.  The swing to the colder months is a precursor of SAD. Women, people with existing mental health illnesses and those with family history of psychological disorders are at a higher risk of experiencing this problem. Traditional Treatments for Seasonal Affective Disorder Fortunately, you can manage SAD with conventional treatment methods. Here are common interventions. Light Therapy This treatment uses a light box emitting 20 times brighter illumination than the indoor bulbs in your home to mimic the feel of natural sunlight. You'll have to sit in front of the light box in the morning for 30-45 minutes to get treated. This exposure can help compensate for the reduced daylight access during darker months, helping regulate the hormones. It helps ease SAD symptoms and is considerably a more effective intervention than other control therapies. Psychotherapy Mental health illnesses are linked with thought patterns, and these are what you'll work on during counseling. A therapist will help you excavate negative ways of thinking and replace them with positive ones to improve depressive symptoms. Cognitive behavioral therapy is a type of psychotherapy that teaches one to challenge and change their unhelpful behaviors and thoughts. Antidepressants Medications offer the most convenient remedy for SAD, although you’ll have to factor in the side effects. Your doctor may prescribe this remedy in combination with another therapy for a faster recovery. It often takes 4-8 weeks for antidepressants to work and ease the symptoms. You’ll feel so much better once the effects kick in. They can also prevent recurring SAD.  Vitamin D Supplements Vitamin D deficiency is a common symptom among SAD patients because the skin is deprived of sunlight-induced vitamin D. Supplementation may help normalize levels in the body. Often, this nutritional approach is an adjunct to other therapies, like phototherapy and medications, to improve the efficacy of the overall treatment. Alternative and Complementary Treatments Secondary approaches to treating SAD promote holistic health. Here are other interventions to kick the blues away during winter. Exercise Physical activities have long been known as a natural remedy for depression and other mental health conditions.  A study of 370 participants revealed that engaging in high-intensity physical exercise made them less sensitive to the effects of the changing season. Alternatively, those highly susceptible to the impact of darker months had lower psychological well-being. Going out for a run puts you in a better mood, which may help strengthen your defense against SAD.  Mindfulness and Stress Management Strategies Activities combining movement, meditation and stress reduction, like yoga and tai chi, can boost your coping skills when the season shifts. Additionally, they make you feel relaxed and reduce feelings of distress. Adequate Sleep People with SAD experience delayed sleep timing and hypersomnolence, which is excessive daytime sleepiness. This problem happens when the circadian rhythm dysfunctions because of the low natural light levels in winter. The internal clock synchronizes with sunlight, which is used as a cue to determine day and night and regulate sleep. Rest patterns sometimes get disrupted due to the decreased daylight hours during colder months.  Talk to your doctor about restoring your usual sleep pattern. Since SAD affects each person differently, the best approach is to get personal advice.  Other Lifestyle Habits The habits you engage in during winter are critical to your overall well-being. Practice self-care by eating healthy foods, getting enough rest, taking vitamins and increasing exposure to natural light using alternative methods. Beat Seasonal Affective Disorder During Darker Months Some people temporarily relocate to warmer locations to escape winter. Do the same if it’s an option for you. Otherwise, the best remedy is to take better care of yourself by maintaining a healthy lifestyle.  Eat nutritious foods, lace up your shoes and go for a run, get sufficient sleep and adopt strategies to reduce stress. If you're at an elevated risk, consult your doctor about treatments. SAD affects many people, so there's no shame in talking about it with your primary care physician and loved one. It's highly treatable with various methods.

When left unaddressed, trauma can take over your well-being and cast a shadow on your quality of life. It may affect your physical and emotional health, relationships, and willingness to step into the world. Many people participate in somatic experiencing therapy to heal. The somatic nervous system is part of the peripheral nervous system and controls voluntary body movement using skeletal muscles. It is common for trauma to become locked up in these parts of the body. However, you can reclaim your life and experience safety and release from your emotional and physical pain.  Here is how somatic experiencing therapy works, an overview of its studied effects and other ways you can address trauma in your somatic nervous system. What Is Somatic Experiencing Therapy? Somatic experiencing therapy is a unique approach to healing trauma stored in the somatic nervous system. Whereas talk therapy focuses on negative thought processes, somatic experiencing concentrates on physical sensations and responses to trauma triggers and overcoming them. The process works like this: When chronic or acute trauma activates the body’s natural survival instinct, the body isn’t always able to remove the negative energy altogether. The trapped trauma then leads to symptoms like anxiety, depression, flashbacks and pain.  While somatic experiencing therapy taps into the felt experience, it doesn’t mean individuals relive the trauma. A trained practitioner facilitates various exercises and guided awareness, allowing people to identify where the trauma is stored. The framework is as follows: Sensation: Attuning oneself to bodily sensations.   Imagery: A guided imagery practice in which the individual depicts what they feel to the practitioner.  Behavior: An observance of the body’s response to the trauma trigger. Affect: A display of emotions during the guided experience, including tonal changes and conversational speed. Meaning: The outcome of the experience.  Somatic experiencing therapy is a gradual process that will not fix problems immediately. Like anything, healing requires time and patience. Likewise, it is best to dive into somatic experiencing in addition to other types of therapy.  Does Somatic Experiencing Work? Research into somatic experiencing therapy is ongoing. However, experts believe it may be effective in supporting those with trauma, anxiety and depression. According to one study, trauma is an inability to live in the present, whereas healing trauma is imperative to reconcile a mind-body connection — restoring oneself to feel alive again. In another study, somatic experiencing therapy helped reduce symptoms of PTSD and improve quality of life. In fact, a 2017 study found that 44.1% of people undergoing somatic experiencing moved past their PTSD diagnosis. Individuals can process and let go of trauma trapped within the somatic nervous system by building resilience and learning to cope with stress triggers. Other outcomes usually include fewer nightmares and flashbacks of the traumatic incident, better emotional regulation, a greater sense of safety and improved mindfulness.  Other Ways to Release Trauma From the Somatic Nervous System Because trauma is stored as physical tension, various methods are available to find relief. Combining techniques is also beneficial for gaining a deeper understanding of your trauma, shifting from fight-or-flight to rest-and-digest mode, and developing a positive relationship with your body. The following are powerful tools for releasing trauma from the somatic nervous system and enhancing one’s well-being.   Breathwork Breathwork is one of the most effective ways to address trauma. Concentrating on the breath makes one more aware of the physical sensations they experience. Breathing exercises also induce relaxation by activating the parasympathetic nervous system.  You can release emotional and physical tension by integrating visualization into your breathwork. For instance, imagine your trauma as a ball — as you breathe, visualize the ball rolling up your body and out of your mouth as you exhale.  Massage Massage can relieve muscle tension associated with trauma, inducing safety and stability. It also helps regulate the nervous system through sensory stimulation — you can focus your attention on the physical wonder of touch. Massage therapists know how to track tension within soft tissues, looking for resistance in various muscle groups. Those with trauma training are better equipped to notice how clients respond to pain triggers or react emotionally. Nevertheless, as the body relaxes, you’ll experience a somatic discharge of the trauma.  Finding a trauma massage therapist is not the easiest, but there are several resources you can turn to. The American Massage Therapy Association and other platforms have directories you can search through to find someone nearby. Additionally, you’ll want to check for a Trauma Touch Therapy (TTT) certification. TTT means they’ve undergone specialized training for trauma massage.  Movement Movement is a great way to unblock negative energy in the body. Some people dance, while others sway their arms and rock their hips. However you decide to do it, the practice can make you more present. Start by standing with your feet slightly wider than shoulder-length apart. Move your upper body from side to side while staying in one place. Slowly begin moving your whole body with breathing techniques. Of course, shaking or rubbing your hands vigorously and pausing to feel the sensation also works sometimes.  Grounding Grounding is a simple technique to bring awareness to your body and the present moment. It provides a greater sense of safety and allows you to regulate emotions.  While there are several approaches to grounding, they all begin with bare feet firmly planted in place. Some people prefer to do it in their bedroom, while others prefer the feeling of nature, like grass.  You might say the date and time out loud to remind yourself of where you are in a given moment. Others integrate sensory and visualization exercises — aromatherapy, clenching their fists and letting go, and guided imagery. You could also take note of things you can see, taste, smell, touch and hear while standing.  Process Traumatic Experiences With Somatic Healing Somatic experiencing therapy is a helpful way to alleviate a trauma response. While it isn’t the easiest process for some, the outcomes are usually quite positive. Learn about your body with the help of a professional somatic therapist and incorporate other trauma-healing methods into your routine. 

Can pets improve mental health? Science generally says their presence is beneficial. Animal lovers think having a dog or a cat around can make them happier and healthier. Fortunately, evidence of these merits abounds. Several studies have proved that while it can be a source of hairy health hazards for some, adopting one offers a long list of upsides. Learn how bringing a dog or a cat home can improve mental health. Understanding the Link Between Pets and Mental Health Owning a pet has been associated with psychological health benefits —the interaction, companionship and fun these furry friends bring impact human health in many ways. For example, the bouts of pet-stroking can help reduce stress levels and put you in a good mood. These much-loved family members provide significant health merits to those around them.  Benefits of Pets on Mental Health Pets can be a source of joy. Caring for them may be a huge responsibility but they make their owners happy in many ways. Some cite their furry family members have made their lives more meaningful. Others claim adopting a dog has helped them heal from mental worries, like depression. Learn the different ways owning a pet can boost your mental well-being.  1. Reduce Stress  When a golden retriever bud excitedly wags its tail and jumps on you as you open the door, you'll have no choice but to reciprocate the enthusiasm with a smile. This scenario describes how seeing your loved furry animals can instantly cure stress and uplift your mood.  In one study, college students who interacted with their dogs for 10 minutes improved their stress levels and mood.  Pets have effects comparable to sedatives, helping you calm nerves and tension. They're always there to listen if you need to vent or have a problem you can't share with anyone. They can detect when you’re stressed and in need of comfort. The best thing is that their presence makes you feel like you have a friend to lean on around the clock.  2. Improve Resilience and Overall Mental Well-Being Having an animal as a companion has impressive psychological merits. During the pandemic, pet owners had significantly higher levels of mental well-being, were better at coping with negative situations and generally more emotionally positive compared to non-pet owners.  Furry family members can provide meaningful interactions, boosting their owners' resilience under highly stressful situations. With them around, you won't have to feel lonely or isolated.   3. Enhance Physical Activity If you want to stay fit, adopting a highly active dog can be the solution to incorporating a habit of exercise into your daily routine. Pets influence people's lifestyles in optimistic ways.  Responsible owners treat their pets like young family members, giving them healthy food and taking them out in the morning to exercise and get sun exposure. Dogs have a considerable positive effect on their owners' movement activities. They'll bug you to play outside until you give in. Outdoor activities can strengthen your bond and give you mutual health benefits. You can play fetch or tug-of-war, go for a hike or swim. You’ll be challenged to match your dog’s unceasing energy and inspired to engage in any type of movement. Anything that keeps you active can merit your mental well-being. Some breeds have a higher exercise requirement, which you must meet to keep your furry friends healthy and fit.  Some breeds have a higher exercise requirement, which you must meet to keep your furry friends healthy and fit.  4. Boost Immune System Some people refuse to adopt pets due to health worries such as allergies. While it's understandable, evidence also cites that their presence can strengthen one's immune system and allergy resistance.  An earlier study found children exposed to pets before birth had 28.8% lower immunoglobulin E (IgE) levels than offspring in homes without them.  IgE is an antibody the immune system makes that binds with the allergens. Higher volumes mean your body is more sensitive to common allergens and conditions, like food allergies, eczema and asthma.  Scientists found owning a dog can lower the IgE levels by 26.7%. The effects continue through the child's teen years, increasing their resistance to allergies. One theory revealed dogs tend to bring bacteria from the outside into the home, influencing the unborn child's gut microbiome. As a result, their immune system matures faster, and they develop resistance to allergies.  A robust immune system is associated with improved mental health.  5. Lower the Risk of Heart Disease Cardiovascular illnesses are a leading cause of death among Americans. One person dies every 33 seconds from it and it’s become a public health concern. While an ideal lifestyle helps people sidestep the risk factors of heart illnesses, a pet can also elevate overall quality of life. One way they support their owners is through increased physical activities, which lowers their incidence of obesity. Dogs and cats will force you to get up from bed, go outside and exercise, allowing you to maintain a healthy weight and live more actively.  Unless you're allergic, having furry family members appears to bring more benefits than downsides. Do you feel excited to adopt one? Before doing so, note that taking a pet home is a responsibility. You'll have to provide food and bring them to vet sessions. While their needs will take a cut from your paycheck,  they can increase your quality of life by being a source of joy. Other Ways to Improve Mental Health You can't solely entrust your health to your pet. Here are other lifestyle shifts that can boost your mental health.  Get sufficient sleep. It’s good for the brain.  Consume a balanced diet. Some foods, like salmon, avocados and nuts, are rich in compounds and nutrients that support cognitive health.  Include exercise in your routine. Consider increasing your movement besides the light morning walks with your pets. Regular gym sessions can do wonders for your physical and mental health.  Try a relaxing activity. Spending time in nature and engaging in fun hobbies can deflate stress and minimize its impact on mental health. Stay connected. Schedule social activities with friends and family members. Meaningful conversations are like an exercise to the brain.  Adopting a Pet Can Improve Mental Health Having furry family members at home has many health upsides. They can reduce stress, improve your coping abilities, boost immunity, and encourage physical activities. However, caring for them is a huge responsibility. Consider if you're up for the challenge before bringing a dog or a cat into your residence.

With appropriate treatment, obsessive-compulsive disorder (OCD) can improve gradually. However, there are instances where symptoms may intensify or new compulsions emerge, even when you believe you have it managed. Suddenly, it can feel like a maze with no way out. Although confusing, there are some lesser-known things and scenarios that can contribute to this. Know what causes OCD to get worse so you’ll know how to manage it better. What is OCD? This mental health condition happens when a person gets trapped in a cycle of obsessions and compulsions. An individual can have either of the two or both.  Obsessions are intrusive urges, thoughts and images that can cause stress and disrupt routines. On the other hand, compulsions refer to repetitive behaviors and thoughts someone may feel compelled to do to generate relief from the anxiety brought by their obsessions. OCD starts with unwanted thoughts, often fear-driven, that can balloon into distress. For instance, if contamination is your obsession, possible compulsions would be washing hands excessively and avoiding public restrooms. There are four main branches of OCD, including: Order OCD: An individual with this type of OCD wants everything in order, such as their items, thoughts and actions. Checking OCD: People with this condition constantly check certain things. Someone with Checking OCD might go outside the house, forget if they locked the door and relock it repeatedly until they feel satisfied with the task.  Rumination OCD: This type happens in the place where obsessions originate —the mind. Persistent “what ifs” and fear of hurting oneself are some manifestations. Contamination OCD: This subtype is characterized by obsessions about fear of spreading germs or becoming infected with contaminants. What Causes OCD to Get Worse? Before we take a deep dive into its potential triggers, it’s essential to know that OCD is a diagnosed condition. To say someone has this mental health condition because they are obsessively organized is inaccurate. For example, a friend may enjoy organizing your closet, but someone with OCD will do it for hours because of their obsessive urges. It’s not a quirk but a medical condition that requires medical intervention. 1. Coexisting Mental Health Conditions Sometimes, individuals with OCD get diagnosed with other mental health problems called comorbid conditions. This may include anxiety disorders, depression, Post-Traumatic Stress Disorder (PTSD), eating disorders and Attention Deficit Hyperactivity Disorder (ADHD). When you or a loved one struggles with two mental health conditions, it might exacerbate obsessions and compulsions even more. 2. Life Transitions If you have OCD, you are likely to notice that symptoms worsen when you’re experiencing a significant transition. Maybe you moved into a new house and are obsessively checking the stove and doors. Suddenly, your intrusive thoughts are louder and more challenging to deal with. Feelings of anxiety and regret may appear during these moments. Therefore, you rely on your compulsions to feel in control. 3. Recent Traumatizing Event  The adverse effects of traumatic events that happened recently can cause distress to an individual with OCD. For instance, an individual may resort to hoarding after losing something significant. This disorder is characterized by difficulty throwing physical items that no longer bring value. Trauma can also exacerbate the need to feel in control after a destabilizing situation. 4. Past Traumas Experiencing a traumatic situation in the past can trigger the development of OCD. Trauma can cause the brain to create recurring thoughts and behaviors. Individuals with diagnosed PTSD can experience worsening symptoms when they remember this painful event. Obsessions and compulsions can serve as avenues to reestablish safety and control. 5. Stress One of the causes of OCD getting worse is stress. For instance, acute stress can trigger obsessive thoughts. Toxic stress, such as chronic job stress, can leave you feeling overwhelmed, so you resort to your compulsions in an attempt to gain control over your life. Stressors such as relationship problems, breakups, bullying, job loss or marriage can trigger worse symptoms of OCD. 6. Menstruation Females who have OCD might experience worsening symptoms during their period. One study found that anxiety-related signs can fluctuate along with the menstrual cycle, albeit noting that this isn’t the case for everyone. Women may also experience aggravated symptoms during their luteal phase, which happens after ovulation and before menstruation.  7. Substance Abuse  Those with OCD and battling substance abuse may experience changes in some brain areas, which can lead to aggravated symptoms. Regular use can increase the risk of depression, anxiety and schizophrenia. If left untreated, it can lead to chronic illnesses and other mental health conditions. 8. Poor Lifestyle  Another cause that can make OCD get worse is your lifestyle choices. If you have this mental health condition and you’re not getting enough sleep, it might alter your natural hormone production, which regulates stress and appetite. Alternatively, if you eat unhealthy foods, you may consume excessive calories, which can exacerbate symptoms of depression, anxiety and OCD. 9. Inefficient Treatment Strategies Sometimes, the reason why your OCD symptoms are getting worse is because of a lack of treatment or ineffective interventions. Without appropriate medical interventions, controlling your urges may feel more uncontrollable. On the other hand, if you’re following your physician’s orders but nothing seems to be working, it may leave you feeling stressed and isolated, further increasing your obsessions and compulsions. When Is OCD at Its Worst? You’re most vulnerable to symptoms at night because there’s time for rumination, which can lead to compulsions like relieving past situations and excessive seeking of validation. To help manage your symptoms, try practicing mindfulness. When you are catastrophizing about the worst things that can happen, consider meditating for a moment—focus on your breathing and slowly let go of your worries. Speaking with your physician about medical support options can help improve your symptoms. Therapy is a safe and effective way that can help you identify and slowly free yourself from unhealthy thoughts and compulsive behaviors. Your licensed mental health professional may also advise you to take medications to reduce stress levels. Manage Your OCD Living with this mental health condition is challenging. However, it shouldn’t be the be-all and end-all of your existence. Learning what causes your OCD to get worse and seeking professional treatment are your initial steps toward feeling better.

Have you ever heard someone say, “I’m just so OCD about this,” or “Having things unorganized makes me so OCD”? While it can have specific triggers, the different types of obsessive-compulsive disorder (OCD) don’t just stop and start. They are persistent and can take over your life without healthy coping methods. Are you wondering if you might have one of the kinds of OCD? Do you have a loved one with it and want to learn more about it? Perhaps you simply didn’t know OCD is an umbrella and are curious about its different facets. Regardless of your purpose, you can find your answers below. 4 Different Types of Obsessive-Compulsive Disorder There are currently four main branches of OCD, along with a handful of subcategories. Overall, it’s defined as behavior revolving around obsessions — intrusive and irrationally negative thoughts — and compulsions — actions that either reduce anxiety or attempt to eliminate the outcome of the adverse, persistent idea. Here’s a look at the nitty-gritty of each of these categories. Order OCD This is probably one of the two types of OCD you think of when you hear the term. Order OCD will often look like a need to have everything in its place, have everything even or move something a certain number of times. You might show outward compulsions like physically adjusting something or inward ones like saying words in your head repeatedly. Again, while someone might joke about having OCD because they like being neat, it needs to alter your life significantly to qualify. For example, you may reposition things a lot because you enjoy when they look perfect, but someone with OCD will do so for hours because their obsessive thoughts are triggering the compulsion. Rumination OCD This type of OCD is often less apparent because it mostly happens in the mind. Someone with this kind will have frequent intrusive thoughts that are sexual or violent, and have trouble letting the obsession go until they perform the compulsion to get rid of it. Rumination OCD includes but is not limited to the following categories: Relationship OCD: Constantly worrying about being with the right person, flaws, or anxiety about the strength of the platonic or romantic relationship, culminating in enacting compulsions to relieve the stress or prevent the outcome Harm OCD: Persistent fear of hurting yourself, loved ones or others, which can include undesired violent images or thoughts Sexual orientation OCD: Rumination on your sexuality, repeatedly asking others for reassurance or questioning your attraction These thoughts can be especially stress-inducing because they don’t align with a person’s morals. For instance, someone might have pedophilia OCD because they irrationally worry about harming a child or experience intrusive thoughts about doing so. This doesn’t mean someone actually is a pedophile or they’re a threat — in fact, people with rumination OCD frequently go to extremes to avoid these thoughts because they make them so uncomfortable. Checking OCD Checking OCD often consists of making sure things feel “just right.” The most common example is locking a door. Someone without this disorder might get in their car, forget if they locked their door, and simply get out and check. Alternatively, someone with OCD might experience the same first two occurrences but need to relock the door repeatedly until the task “feels” complete — no matter how long it takes. However, checking OCD doesn’t stop at forgetting and needing to check. You might know for a fact you turned the oven off or unplugged your hair dryer, but your brain makes you doubt the memory. The obsessive idea then compulsively leads you to check multiple times. Contamination OCD This is the second of the different types of obsessive-compulsive disorder people typically imagine. Again, someone may clean a lot or separate their food because they like cleanliness or don’t like when things touch, but it becomes OCD when it’s a compulsion driven by an obsession. You might deeply fear getting sick or spreading illness to others, which causes you to scrub every surface for hours or wash your hands until it’s painful. According to GoodRx, recent research shows those with contamination OCD may have an overactive disgust reaction. It’s much harder for them to let go of the feeling and they can experience it more frequently. How the Kinds of OCD Can Affect Your Life To many, the different types of obsessive-compulsive disorder might seem like something someone can just stop. “Come on, you know you turned the TV off, can we just go already?” But the second part of the condition’s name is “compulsive” — in other words, you cannot help performing the action because of your anxiety. You might spend a few minutes on the compulsion or it can take hours. The obsessions aren’t a piece of cake, either — and being told “just stop thinking about it” doesn’t do anything for the situation. Because the thoughts are obsessive, you can’t prevent thinking about them or having them keep popping up. These ideas are also intrusive, so they aren’t desirable and cause the person immense distress. That’s why they perform the compulsions. Obsessions and compulsions can be completely unrelated. Someone might start cleaning their room because they were told to but experience an intrusive thought that a family member will die if they don’t do it well enough. It could also get incredibly specific, like a fear of throwing up, accidentally hitting someone with their car or breaking religious rules they didn’t know they broke. A therapist, psychiatrist or verified online resource can determine if you have OCD, if it fits into one of the subcategories, and help you find ways to manage it. Overall mental health tips could be key, but everyone operates differently. Exercise and patterned breathing might assist in relieving your anxiety causing obsessions and compulsions — however, some may find other strategies alongside professional work more effective. Always defer to your doctor over online advice. Bring Up the Different Types of Obsessive-Compulsive Disorder to Your Doctor If these symptoms sound familiar, talk to your doctor about your concerns. They can get you started on your journey toward finding a therapist or psychiatrist that connects with you and is covered by your insurance. Even if you don’t end up with an OCD diagnosis, these professionals will offer management strategies and ways to adjust your thinking that’ll make your day-to-day much more manageable. The different types of obsessive-compulsive disorder are hard to live with, but you’re strong and more than capable of handling it. Identifying your triggers and when they turn into obsessions that cause compulsions is the first step to a calmer mind. Updated on March 1, 2024