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4 Mindful Habits To Reduce Anxiety And Depression

“Mindfulness is paying attention in a particular way, on purpose, in the present moment, non-judgmentally.” — Jon Kabat Zinn.

Source:anxiety.org

We all have worries about the small and big things of life that we cannot escape. For some of the unfortunate, it is growing up homeless, and good thing there are agencies such as this that help make it easier for the homeless child. Unable to control these worries leads to anxiety and stress that affects our mental health.

With the high availability of counseling and therapy, every second person who suffers from anxiety prefer going for a Talk Therapy, Counselling or pharmacotherapy. We pay less heed to how we can contribute to reducing the worries.

How can we help ourselves?

Psychologists believe that most of our worries and griefs lie either in the past or is related to the future. Being mindful is being fully present in the ‘here and now’ and experience without any judgment.Have you ever tried doing this?

Exploring the mindful ways of reducing depression and anxiety

Source:healthline.com

There are different mindful exercises that can be done to reduce depression, anxiety, and stress. While some are regulated by breathing, others are just by using all the sensory channels to be aware. Let us discuss the ways mindfulness can help us have a healthy mind.

 

  • Mindful Breathing – Mindful exercise should be initiated with breathing. You can count your breaths. Slow breathing by counting 5 and exhale by counting 7. This can be done at any time of the day for as long you want. Notice how your chest rises and falls with each inhale and exhale and feel the changes in yourself as you breathe. Focus on your breathing and nothing else around.
  • The STOP method – This is an acronym for a step-by-step mindfulness practice.
  1. S (Stop) – Stop yourself whenever you feel you are worrying too much. Be aware of your thoughts and know when to draw the line.
  2. T (Take a break) – Take out some time for yourself where you can do or think about things that make you happy. It is a time-out from sadness and worries.
  3. O (Observe) – Observe the small things that we often overlook when our mind is preoccupied with negative thoughts. Observe yourself as you do the everyday works and notice how you feel as you do them.
  4. P (Proceed) – Do not hold yourself back with the worries. Focus on what you have and bring your attention on what you are doing ‘now’.
  • Musical Mindfulness – Choose your favorite music (preferably slow ones) and play them at a moderate volume while you just sit back and relax. Listen to the music with all your attention and let your mind wander for a while. It has a soothing effect and lets us forget our worries. Practice it as often you want for 15-20 minutes and notice how your mood changes after that.
  • Mindful Appreciation – We are often so busy worrying about the bigger things that we often fail to be thankful for the small things we have. For example, have you ever thanked your postman who brings you important mails everyday? Or have you ever thanked the man at the coffee bar who is always ready for serving you? Noticing these small things around and appreciating them help in seeing the goodness around.

The 7 steps to happiness

  1. Think positive.
  2. Smile as often as you can.
  3. Listen to others patiently.
  4. Judge less and accept more.
  5. Never complain.
  6. Be thankful.
  7. Give love and respect to others.
Source:parents.com

Mindfulness is not a remedy – it is an assurance that we can give ourselves and prevent any external force from de-motivating us. It is the re-invention of our hidden strengths and is the way to let the light into our lives.

So start training your mind to be able to see the good in everything and establish a connection with the present.

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Role of Parents In Helping Their Teenage Children Cope With Scoliosis

 

Source: spineuniverse.com

Being diagnosed with scoliosis, a disease which affects the spinal-cord and can have lasting effects, is a scary ordeal for anyone. If your child, or adolescent, suffers from scoliosis, it’s important for you to handle the situation with care, and be completely supportive. As a parent, you should read-up on the disease and familiarize yourself with its symptoms, treatments, side-effects and severity. There are many important decisions you’ll have to make regarding your child’s health, so don’t be afraid to ask around for advice before deciding what to do.

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What Are The Long-Term Effects Of Scoliosis

A large number of cases of scoliosis, a spinal-disease which affects around 3 percent of the population, are mild and cause no significant harm. However, in cases where the spinal-curve is bent dangerously, the situation can worsen significantly over time. This can lead to numerous health problems.

The most troublesome part of scoliosis is the alarming rate at which it damages the spine. More often than not, treatments carried out by doctors struggle to prevent the disease from escalating.  As the spinal curve becomes more prominent, the patient’s symptoms become worse. In extreme cases, the patient can even be subject to an early death. Here are some of the long-term effects which scoliosis patients have to face.

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What Are The Different Treatment Options For Scoliosis

The spinal curvature caused by scoliosis causes a number of problems for the patient suffering from the disease. While a large majority of scoliosis cases are minor, patients which suffer from a more advanced form of the disease may need to take extreme measures. Over the years, people have adopted different approaches towards treating the illness and its symptoms. Such methods involve medication, surgery, and even natural methods. If you or someone you know is suffering from scoliosis, then it’s best to be familiar with the different treatment options available and their possible side-effects, before making an informed decision. Here are some of the most commonly used treatments.

https://www.spine-health.com/conditions/scoliosis/bracing-treatment-idiopathic-scoliosis

 

Bracing

Source: gooa.las.ac.cn

Scoliosis is a disease which expands rapidly. The illness is quick to damage the spine, and the spinal curvature can continue to increase at an alarming rate. Scoliosis curves can rarely be corrected except by surgery, which is a daunting option for some. However, bracing has proven to stop the progression of the curvature.   Bracing is the invasive coating of the spinal cord, which holds the spine in a fixed position. In this treatment, corrective forces are used to apply pressure on the outer part of the curve, as well as to lessen load on the inner curve. This can prevent the patient’s condition from worsening, albeit the brace may make life uncomfortable for the person. Some victims find it difficult to sleep with the brace, and further experience some restrictions in their mobility.

 

Corrective Exercises

Research has shown that some advanced exercise techniques, such as certain forms of yoga, can improve the condition of scoliosis patients. Basic exercises, such as stretching techniques, act as temporarily pain-relievers for people suffering from the disease. However, these exercises don’t provide long-term relief. Fortunately, there are advanced exercises which aim to correct the interaction between the brain and spinal curve, prompting the curve to assume its proper shape. This can be accomplished through a series of poses and exercises which govern the patient’s body’s response to certain stimuli, which ‘trains’ the spine to grow properly. It’s best to consult an expert, and take advice from your physician, before attempting such exercises. This is because certain exercises could further degenerate the spine, and thus a professional opinion is necessary.

 

Spinal Injections

Source: spineuniverse.com

Spinal injections are a temporary treatment for scoliosis patients. The disease tends to pressurize the victim’s nerves, which causes the patient pain and sometimes even numbness. To counter this, people suffering from the disease can opt for steroid injections to provide temporarily relief. Local anaesthesia can also be administered to reduce the pain. However, the comfort offered by these injections is not long-term, and the effects will wear off after a couple of months.

http://orthoinfo.aaos.org/topic.cfm?topic=A00638

 

Surgery

Source: ort.cuhk.edu.hk

The last resort and most extreme method for treating scoliosis is surgery. The reason surgery is put off until no other options remain is simply because it is a high-risk treatment. If the surgery isn’t successful, patients can suffer nerve-damage, chronic pain and infection. Sometimes, the victim may even face permanent disability if the surgery goes terribly wrong. Thus, patients are advised only to proceed with surgery if their scoliosis becomes life-threatening.

There are 3 main types of surgery to treat the disease; fusion, fusionless, and growing systems. Fusion surgery is the most effective method of surgery. It involves the spinal fusion of two or more adjacent vertebrae, which forms a single-bone that can no longer move. Modern advances have led to the use of tools such as rods, hooks and sometimes even wires, which have increased the efficiency of the surgery and the patient’s recovery time. A drawback to fusion surgery is that it limits the patient’s spine mobility. However, it has a history of successfully treating scoliosis.

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Rare diseases documented

Do you think rare diseases are found in small numbers? You are so wrong because there are millions of rare diseases and they are causing a lot of trouble for people every day. It’s not fun having a rare disease and it can be life-changing. However, rare diseases have been well documented over the last few years and it’s not hard to see why. They are causing a lot of trouble and there’s no sign of it slowing down anytime soon either. Read more here!

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Diseases prone to women only

Medical conditions can vary considerably. There are some conditions and diseases which are fairly minor and disrupt life in very small ways. Then again, there are diseases which overtake life and how you are used to running it. Medicine has come a long way since the early 1900s and yet there isn’t always a cure to some illnesses that plague us. However, there are some diseases which are prone to women only.

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