Counseling

Scanxiety – Phases, Symptoms, and Coping with it

Leave a Comment / Counseling, Positive Psychology / By

Scanxiety – Definition, Phases, symptoms, and learning how Coping with it The stress is real What is Scanxiety? For individuals diagnosed with cancer, you may be asked to do imaging scans as part of your cancer treatment to determine the effectiveness of your treatment plan, whether they are being done for diagnosis, to track treatment progress, or to screen for a recurrence. It can be challenging to manage. These scans help your care team determine if they should change or alter your treatment plan. Scanxiety is a term used to describe the feeling of anxiety or fear experienced by individuals who are awaiting the results of a medical scan or imaging test, such as a MRI or CT scan. The term is a combination of the words “scan” and “anxiety.” The anxiety associated with scanxiety can be caused by a number of factors, including the fear of receiving a diagnosis of a serious illness, uncertainty about the outcome of the test, and concerns about the discomfort or invasiveness of the procedure. For individuals who have previously undergone treatment for a serious illness, scanxiety can be particularly intense, as they may be anxious about the possibility of a recurrence or the need for further treatment. Scanxiety is a common experience among individuals who undergo medical testing, and can be difficult to manage. Some strategies that may help alleviate scanxiety include mindfulness techniques, distraction, talking to friends or family members about your concerns, and seeking support from a therapist or counselor. Phases of Scanxiety? Having imaging scans can cause a wide range of emotions. Feeling stress and worries during the scans is a common response. These feelings are common during these three phases, “before the scan,” “during the scan”, and “waiting for the scan results”.  To be more precise, here are some common phases that individuals with scanxiety may experience: Pre-Test Anxiety (before & during scans): This phase occurs before the medical test and can be characterized by nervousness, worry, and fear of the unknown. Individuals may worry about the test results, the procedure itself, or the possible implications of the results. Before your scans, if you experience scanxiety, you could get anxious and stressed as soon as it is scheduled. The days before your scan could be stressful for you. You may feel anxious getting ready for your appointment on the day of your scan. These feelings of anxiety and worries may occur in the waiting area or on the drive to your hospital. You may feel uneasy within the scanner during the process if you have scan anxieties. Some scanners have a tight, limited interior. You might experience fear or a sense of being trapped. The unpleasant noises the scanner generates may also make you nervous. Some scanning tables do not have cushions and are usually hard and cold. It could be unpleasant lying on them. Furthermore, you may find it challenging to remain still in one posture for a lengthy period. Waiting Period Anxiety (after scans): This phase occurs after the test has been conducted, and individuals are waiting for the results. This phase can be particularly difficult because of the uncertainty and the lack of control over the situation. During this phase, individuals may experience increased anxiety, stress, and difficulty sleeping or focusing. Most cancer patients get scanxiety after a scan while you await the results. You may keep thinking the same nervous thoughts repeatedly. The waiting may be stressful if it takes longer than expected to get your results. It could also trigger unpleasant recollections of disappointing scan results, and that reminder can increase feelings of anxiety, helplessness, and insecurities. Post-Test Anxiety: This phase occurs after the results have been received, and individuals may experience anxiety and fear related to the test results. Depending on the results, individuals may experience relief or additional anxiety and stress, and may need to undergo further testing or treatment. Coping and Recovery: This phase involves managing the anxiety and stress associated with the test results and seeking support from loved ones or medical professionals. Coping strategies may include mindfulness techniques, therapy, or lifestyle changes. It is important to note that not everyone will experience all of these phases, and the intensity and duration of each phase may vary from person to person. Seeking support and practicing self-care during these phases can help individuals manage their scanxiety and improve their overall well-being. Whether you like it or not, Scanxiety is real ! ( Joseph L. Wong ) SCANXIETY How to manage scanxiety? Talking about how you feel is the first step in treating your scanxiety. Those in your family and circle of friends might be anxious. You and they both might find comfort in talking to each other. Your Clinical care team can also provide you comfort, assistance, and direction. Informing them about your feelings and those of your loved ones is always a good idea. There are several things you may do to manage your scanxiety before, during, and after your scan. Try out these coping strategies to see what works best for you. There is no right or wrong method to manage your scanxiety. Before the scan: If possible, schedule your scan during early morning. If you get your scan earlier in the day, you might not have to wait too long. As a result, you will have scanxiety less frequently. Make a list of queries to ask your care provider, the following are some relevant questions: What must I do in order to prepare for the scan? Who should I contact if I’m still waiting for my results? What would happen during the scan? When will the scan be finished? What are the following steps if the scan indicates that my medication is not working? How do I receive my results? When will I receive my results? Talk to your healthcare provider about your concerns, make your appointment a week earlier so that you have sufficient time to ask more and give them the time to help you plan ways

Reaching new levels of relaxation using guided imagery – for stress and anxiety

Leave a Comment / Counseling, Positive Psychology / By

Reaching new levels of relaxation using guided imagery – for stress and anxiety The stress-reduction technique What is guided imagery? Guided imaging (also known as guided meditation, visualisation, mental rehearsal, and guided self-hypnosis) is a method that concentrates the mind in proactive, constructive ways. It may be as easy as a 5-second pause before jumping from the diving board, during which the athlete visualises how a great dive feels while slashing through the water. Or it may be as calming as visualising building a campfire while camping in the woods. Although visualising has been referred to as mental rehearsal and mental imagery, these labels are misleading. Guided imagery engages all the senses, not just the visual sense, which is advantageous since only 55% of the population is firmly wired visually, and it is experienced throughout the whole body, not just the mind. Also, it is sometimes referred to as self-hypnosis since it induces a hypnotic state of mind. Guided imagery is considered meditation, and many may use the terms interchangeably. This approach is very democratic in that it is accessible to almost everyone. It is an inclusive resource that transcends inequalities in education, class, colour, gender, vitality, culture, and age.  Guided imagery in clinical terms In clinical terms, Guided imagery, also known as Guided Affective Imagery or (KIP) Katathym-imaginative Psychotherapy, is a form of mind-body intervention in which a trained practitioner or therapist assists a participant or patient in evoking and generating mental images that simulate or recreate the sensory perception. Sensory includes sights, sounds, tastes, smells, movements, and images associated with touches, such as texture, temperature, pressure, and imaginative or mental content that the participant chooses. Guided imagery may be done either one-on-one or in a group setting, with the practitioner or therapist acting as facilitator. Alternatively, the participant or patient may follow the instructions presented through a video, audio recording, or other audiovisual material that includes spoken instruction that may be accompanied by music or sound effects. Both voluntary and involuntary processes can cause mental imagery. It is a simulation or recreation of perceptual experience across all sensory modalities, including olfactory imagery, gustatory imagery, haptic imagery, and motor imagery. However, visual and auditory mental pictures are considered the most often experienced by individuals in everyday life and controlled studies, with visual imagery being the most well-explored and recorded in scientific literature. In experimental and cognitive psychology, researchers have primarily focused on voluntarily and purposefully created imagery, which the participant or patient develops, inspects, and changes, such as by invoking imagery of a scary social occasion and changing it into pictures indicative of a pleasurable and affirming experience. In psychopathology, clinicians have usually focused on images that “come to mind” on their own. For example, a depressed person may have unwanted negative images that show sadness, hopelessness, and morbidity. Or, someone with posttraumatic stress disorder may have images that remind them of past upsetting events. In clinical practice and psychopathology, unwanted and unasked-for mental images that “hijack attention” in some way are called intrusive. The persistence or “keeping in mind” of imagery, whether intentional or involuntary, involves significant demands on cognitive attentional resources, including working memory, moving them away from a particular cognitive activity or general-purpose focus and towards the imagery. In clinical practice, guided imagery may advantageously exploit this process therapeutically by educating the participant or patient to concentrate attention on a considerably demanding activity, which effectively competes for and directs attention away from the uninvited intrusive imagery, so diminishing its intensity, vividness, and length, and thereby reducing discomfort or suffering. Sometimes all we need is to take a step back, breath and visualize ( Joseph L. Wong ) Guided Imagery Challenges treated with Guided Imagery The approach’s shown efficacy has attracted acceptance in recent years, although it was once seen as a supplementary or alternative strategy. Guided therapeutic imagery is now extensively used and backed by scientific evidence. The method is often used for stress management, with the therapist encouraging the patient to visualize a location that induces a calm sensation. According to research, guided imagery is effective in the therapy of a variety of issues, such as: Posttraumatic stress disorder Social anxiety Grief Depression Diminished self-care Bipolar disorder Family and parenting issues Stress Depression Substance abuse Relationship issues Guided Imagery Benefits of using Guided Imagery Physical Benefits The stress response involves the release of adrenaline and cortisol. The pulse rate and blood pressure increase, the breathing becomes short and quick to hyperventilation, the body temperature increases, and so on. They endure a greater frequency of headaches, intestinal issues, chest pains, etc. When mental imagery elicits a more favourable response, dangerous hormones that induce negative responses are not produced. The decrease in blood pressure reduces the possibility of a heart attack. Migraines are prevented from developing from moderate headaches. The stomach relaxes, so there are no “butterflies” or stomach cramps, which aids the digestion process. Your patient’s appetite improves, enabling them to consume a nutritious meal. There is no hyperventilation since breathing becomes more regular. The brain functions better when it receives more oxygen. Quickly and effectively relaxes the body. Your body tightens in reaction to a perceived or actual threat when you are anxious. But when you imagine something peaceful, you remind your body that it’s safe, which calms it down. Improves sleep. You may eliminate distracting pre-sleep thoughts by engaging in a relaxing activity before bed. Guided imagery provides the mental space necessary to fall asleep quickly. Reduces your levels of stress hormones. Stress causes your body to release adrenaline and cortisol, which raises your heart rate and blood pressure. Guided imagery inhibits the release of these hormones by the brain. Emotional Benefits Exercises for emotional wellness are very beneficial. A study of women with fibromyalgia found that those who used imagery felt better about themselves and had less stress, pain, and tiredness. If a person is always nervous, they may achieve calmness by immersing himself in quiet and serene imagery. If they feel gloomy, they might employ images and concentrate on something

Coping with lung cancer

Leave a Comment / Cancer, Counseling / By

Coping with lung cancer When other people’s actions have an impact on me, it’s never fair. I don’t choose lung cancer One of the most common things you’ll hear from kids if you hang around with them long enough is, “That’s not fair!” My son Nathan used this statement countless times during his difficult developmental years. However, if we’re being sincere, it’s not only kids who demand fairness. It’s human nature for all of us to want fairness, which may make lung cancer diagnosis particularly challenging. You might think it’s unfair that you or someone you care about should have to deal with lung cancer, especially if you’re too young if you’ve taken good care of your body, if you’ve rarely been sick, if you’ve dealt with cancer before in another family member, or if you’ve got a lot on your plate already. Unfortunately, lung cancer patients had the greatest rate of experiencing “not fair” feelings among those with cancer diagnoses. It’s human nature to feel better when we can pin the blame on someone else. This is certainly the case regarding lung cancer, often associated with cigarette/cigar smoking or exposure to chemicals like asbestos/radon at home or work. All these elements profoundly influence the patient’s reaction to a lung cancer diagnosis. It’s not right that other people’s actions have caused me pain “from a lung cancer patient’s point of view”. Lung cancer is often assumed to be caused by smoking. The truth is that one out of five women who develop lung cancer has never smoked. Among those women with a smoking history, many quit smoking ten years or more before developing lung cancer. ( Yolonda Colson, MD, PhD )( Director, Women’s Lung Cancer Program ) Lung Cancer Coping with lung cancer Your concerns and feelings about “not being treated fairly” are reasonable. Those who have received a lung cancer diagnosis may feel as if their world has been flipped upside down, not only at the moment of diagnosis. Permit yourself to mourn the loss of your idealized future self or the life you thought you would have. Embrace the reality of the situation and figure out ways to get through it and flourish in it. Just like anyone else who has been chronically ill or through treatment knows, keeping up with the expectations of caretaking may seem like a full-time job in and of itself. Some strategies for coping with lung cancer are outlined below: Understanding lung cancer and what is within your control Coping emotionally and acknowledging emotional self-care Coping with physical side-effects Coping with social  Coping with lung cancer Understanding lung cancer and what is within your control Brief overview Cancer that starts in the lungs is called lung cancer. The lungs are a pair of sponge-like organs in your chest responsible for oxygen intake and carbon dioxide exhalation. Lung cancer is the leading cause of cancer mortality globally. Lung cancer is more common among smokers but may also develop in nonsmokers. Long-term cigarette smoking raises the risk of lung cancer. However, even if you have smoked for many years, you may significantly lower your risk of lung cancer if you stop. Types of lung cancer Lung cancer comes in a few distinct varieties, the most common two of which are: Non-small cell lung cancer (NSCLC) The most common type of lung cancer with three subtypes Adenocarcinoma – develops from a particular type of cell that produces mucus (phlegm) and is often found in the periphery of the lungs. Squamous cell cancer – often found near the central part of the lung along the major airways (left or right bronchus). Large-cell carcinoma – large cells and polygonal in shape under microscopy that are largely located at the periphery of the lung. They tend to grow rapidly and spread more aggressively compared to other lung cancers. Small cell lung cancer (SCLC) SCLC comprises around 15% of lung cancers and is strongly linked with cigarette smoking and it tends to start in the middle of the lungs. Signs & symptoms of lung cancer Persistent cough Chest pain Hoarseness Weight loss Recurrent lung infections Bone pain Shortness of breath Fatigue Wheezing Coughing up blood Risk Factors and Prevention People above 40 Smokes and second-hand smokers Exposure to cancer-causing chemicals such as asbestos, silica, and diesel exhaust Exposure to air pollution Exposure to radon gas Previous lung disease, including chronic obstructive pulmonary disease (COPD) or lung infection Family history of lung cancer   Dealing with treatments and health provider Knowing your specific form of cancer and its treatment options may help you better manage your symptoms and make essential choices. Preparing for anything helps to have some idea of what could happen. Learning new information may be challenging for anyone, but it’s more challenging after receiving a diagnosis. Get your questions ready for the doctor by writing them down. Bring along a friend who can help you remember your queries. In addition, they may assist you in recalling the information presented. It can be hard to handle a lot of new information. If you have any questions after hearing from your physicians and nurses, feel free to ask them again. Keep in mind that you don’t have to solve every problem immediately. Solving each problem might take a while. If you need assistance, don’t be afraid to ask for it. It’s never easy to stop, so why not try cutting down then? ( Joseph L. Wong )   Coping with lung cancer Coping emotionally and acknowledging emotional self-care When you get the news that you have cancer, your emotions may go through a wide range of swings. The truth may shock and disturb you. You may also experience the following: Overwhelmed Anger & resentment Fear & worry Positive & negative hope Grief, guilt, loneliness, numb, and confused Any or all of these feelings might apply to you. Or you might have an entirely different reaction. Every person responds uniquely. For example, it might be challenging to accept the diagnosis when dealing with cancer. It’s normal

Deeper insight into what cancer patients feel

Leave a Comment / Cancer, Counseling / By

Deeper insight into what cancer patients feel Unless you are one of them, you will never understand what they are going through. Emotions, Feelings in Cancer patients Cancer not only impacts your physical health but also has the potential to stir up a wide variety of emotions that you are not used to coping with it. This cancer impact can also make your feelings seem more vital. They might change every day, every hour, or even every minute. These fluctuations of emotions exist regardless of whether you are presently receiving treatment, have just completed treatment, or are a friend or family member of someone who is. All of these emotions are perfectly natural. How you think about and deal with cancer is often affected belongs the values you learned as a child. For instance, there are people who; Believe they need to put up a brave front to protect the people they care about. or some may  Seek support and talk to loved ones or other people who have survived cancer for advice, and others might  Make an effort to seek the assistance of counselors and another mental health specialist to help them cope and get through hard times. No matter what you choose, the most critical thing is to act in a way that is true to who you are and avoid comparing yourself to others. Some of your close friends and family members may have similar feelings. If you feel comfortable, you can tell them this.   Cancer may be the one starting the fight, but I’ll be the one ending it. (Joseph L. Wong) I am a cancer survivor The deeper insight of a cancer patient Cancer patients don’t experience any of the following feelings in isolation, but rather they feel them all at once. Also, consider that all of these feelings occur over a long period of time.  Overwhelmed Once they learn that they have cancer, they would feel as if their life is out of control. (Going to live-die, how would it affect their lives, what are the treatments, financial issues, loss, feels helpless & lonely.  Anger Fear, panic, frustration, anxiety, helplessness, blaming, the WHY  Fear & Worried Death, family, financial, medical, a burden  Hope (Positive & Negative) The good side Leads to inspiring others, righting their wrongs, appreciating life, grasping every opportunity, being grateful, proud, and so on. The bad side is Sadness, Depression, Stress, and Anxiety  Other Mixed Feelings Gratitude Guilt Loneliness  The deeper insight of a cancer patient Overwhelmed This new information may cause us to experience a wide range of emotions, which is a widespread side effect of cancer. Many use the metaphor of being on an emotional roller coaster to describe this experience. A diagnosis of cancer causes a variety of emotions in each individual. Therefore, it is difficult to determine how fast or quickly someone will adapt to their circumstances. How a person responds and adjusts to living with cancer often relies on how they respond to previous challenges and crises. Within a relatively short time, a newly diagnosed patient may experience a wide range of emotions, including shock, fear, denial, rage, guilt, worry, depression, stress, isolation, loneliness, sorrow, and the list continues. It is possible that all of these feelings may arise at once or that they will occur in phases during the treatment process. It is common to feel as if your life is falling to pieces when you first find out that you have cancer for the first time. This may be due to the following: You wonder if you’ll make it. Doctor appointments and treatments interrupt your daily routine. People talk to you using medical words which you are not familiar with. You feel like you’re not able to do the things you like. You are feeling powerless and alone. You are feeling vulnerable and isolated. Even though you get the impression that you have no say in the situation, there are methods for you to assert your control. First, it might be beneficial to understand as much as you can about your cancer and its treatment. The more information you have, the more control you’ll feel over the situation. Talk to your physician about your concerns, and don’t be hesitant to admit when you don’t understand anything. Some individuals find that keeping themselves active makes them feel better overall. Participate in hobbies such as reading, doing crafts, playing music, or learning something new if you find that you have the energy for them, then do so. The deeper insight of a cancer patient Anger It is natural to feel furious with the illness and wonder, “why me?” after being diagnosed with cancer. It’s also normal to feel resentful or angry at those trying to help you, such as doctors, healthy friends, or even family members. And if you’re religious, you may even feel furious against God. Sometimes, instead of expressing other feelings, such as fear or sadness, individuals choose to show their anger instead. Many of us learn as children that it’s wrong to show anger. However, rage is a common reaction to being diagnosed with cancer. You don’t have to act like everything is fine if it’s not. You might want to tell your friends and family that it’s not their fault if you get angry or moody sometimes. Anger is sometimes the result of feelings that are difficult to express. Common examples are: Fear Panic Frustration Anxiety Helplessness Again, you shouldn’t suppress your anger or try to act as if everything is OK. Keeping it inside of you is not suitable for your health. Instead, discuss the issue of your rage with your close friends and relatives. You might also ask your primary care physician to recommend a counselor. Also, keep in mind that anger is a valuable emotion since it has the potential to push you to take action. The deeper insight of a cancer patient Fear and worries A cancer diagnosis may be devastating. There may be moments when you feel you

What is Post-Treatment Distress? Cancer Survivorship

Leave a Comment / Cancer, Counseling, Positive Psychology / By

What is Post-Treatment Distress? Cancer Survivorship Coping strategies The race has only begun Why Post-Treatment distress matter? Having cancer might make you feel like you’re in a marathon with an end goal in mind. People with cancer may keep this metaphor in mind as they strive to overcome the obstacles posed by cancer. Nonetheless, just because someone completes treatment doesn’t indicate they’ve arrived at the finish line. Even after successful treatment, some cancer survivors feel haunted by their diagnosis. Others can still see the finish line but continue to race towards cancer. On the other hand, some might find that the finish line they reach is not what they imagined. And this is where the concept of acknowledging Post-Treatment distress for cancer survivorship comes in. It is where cancer survival comes into play. Understanding the post-treatment distress effect helps cancer survivors through the disease, being prepared and enabling them to live happy lives with the best quality of life possible. After finishing medical treatment, it’s normal to feel a sense of relief and hope that things will return to normal. But let’s say that this isn’t the case; now what? Post-treatment distress is defined as unpleasant anxiety, stress, or depression that may arise as a consequence of: Physical factors Emotional factors Social factors If you have difficulty getting used to life after treatment, contact us if you want to share with other survivors or mental health professionals.   I’m done with my cancer treatment. I just want to put cancer behind me. (From every cancer patient) Post-Treatment distress Emotional Stress after treament Cancer treatment impacts your physical health and alters how you feel, think, and enjoy your favorite activities. In addition to creating unexpected feelings, the therapy may change how the brain functions. Similarly to how you should care for your body following treatment, you should also care for your emotions. Each individual’s experience with cancer is unique, as are the reactions, emotions, and concerns accompanying it. How you understand and deal with cancer may be shaped by the values you were taught growing up. Some individuals may believe they must be strong and protect their loved ones. Others rely on the support of loved ones or other cancer survivors, as well as their religious beliefs, to help them manage. Some seek assistance from counselors and others outside the family, while others are uncomfortable with this approach. It is essential to make decisions based on what is best for you and not to compare yourself to others. Here are some frequent emotions experienced by cancer patients following treatment: Concern that cancer will recur (FCR) Feeling stress Feeling alone Depression & anxiety Feeling angry Concentration & memory Coping with physical changes Emotional Stress after treament Concern that cancer will recur (FCR) Worrying about the cancer returning (recurring), especially in the first year after treatment, is common. These worries may linger for an extended time, even after treatment ends. Some individuals’ anxiety levels are so severe that they stop enjoying life, sleeping through the night, eating healthily, and even keeping their follow-up appointments. “What will I do if I get it again?” one would wonder. “I never imagined I’d get through the first time.” Of course, not everyone reacts in this manner. There is always hope; as three times cancer survivor Joseph L. Wong would say: “Cancer is just a part of our life journey.” Many people who have overcome cancer say that their concern about a recurrence lessens and that they think about their condition less frequently as time passes. Some situations can cause you to worry about your health years after treatment has ended. Such things could include: Follow-up appointments. Celebrations of events & birthdays. (date diagnosed with cancer or had surgery or ended treatment or birthdays that reminds you of getting older) Family member’s illness. Similar symptoms were present when you first suspected cancer. Cancer-related mortality of others. And conversations with others that reminded you of the event you had endured.   How to cope and deal with these concerns. The worry of cancer returning is overwhelming; how do you deal with it? Below are some suggestions that have helped others face their fears and find hope: Know the facts.Taking the time to educate yourself about your cancer, the immediate steps you can take to improve your health, and the resources at your disposal can help you feel more in charge of your situation. Research has shown that patients who know about their cancer and its treatment have a better chance of adhering to their treatments and fully recovering. You should address negative emotions like fear, anger, and grief.Many people find that they are less worried when they can express themselves honestly and work through their feelings. Many have discovered that by verbalizing painful emotions like anger or depression, they are better able to release them. Others find it helpful to talk through their feelings with loved ones, others who have overcome cancer, or a professional counselor. You shouldn’t feel obligated to tell anyone about your cancer if you don’t want to. It is still essential to handle your emotions by giving them some serious thought and putting them in a journal. Work on developing a good attitude, which might help you feel better about your current situation.This method may require focusing on the positive, despite the circumstances, or choosing optimism over pessimism. Put your efforts into improving your health and doing all you can right now to avoid being sick. Try not to blame yourself for having cancer. Others attribute their cancer diagnosis to their actions or inactions. In most cases, this is not the case, and you shouldn’t give too much thought to your negative emotions. Remember that cancer can strike anyone at any time. You don’t have to maintain a constant state of positivity. Many people would like the option to act on their emotions whenever they please.  Find what works best for you to help you relax.It would help if you made time to do whatever enables you to relax. If you feel

The Self-Compassion Scale Assessment and Interpretations

Leave a Comment / Psychological Testing / By

The Self-Compassion Scale Assessment and Interpretations Do you have self compassion? Compassion Our lives are full of uncertainty, whether we like it or not. Discomfort and negative feelings are collective life experiences. Through self-kindness, awareness, and the acceptance that adversity is integral to living, self-compassion provides a window of opportunity to investigate, identify, and ultimately heal one’s suffering. When we develop an inner capacity for compassion, we care more about our well-being and try to lessen our pain. We learn to be less self-critical and treat ourselves compassionately when facing adverse events. The integration of compassion-based techniques within psychology and psychotherapy is developing rapidly. As the treatment value of self-compassion has grown, so does the need for reliability and validity of assessment/instruments. In the subsequent article, we will look at how we may best measure self-compassion, the structure and validity of Kristin Neff’s Self-Compassion Scale, and the interpretation by which what can assess self-compassion. The ability and practice of holding yourself amidst failure, disappointment, and suffering of any kind, and in the face of these life contractions, to still be able to offer myself love and kindness. WHAT IS SELF-COMPASSION? Understanding Self-Compassion Having self-compassion is showing understanding and kindness toward oneself. Many people have little trouble being kind to others, but they struggle to be empathetic to themselves. Being kind to oneself is not indicative of selfishness or pitiful thinking, but this may come off as self-indulgent to the untrained. Self-compassion has the potential to improve many aspects of mental health. We may show self-compassion in actions like forgiving and caring for ourselves when things don’t go as planned. Compassion is the capacity to identify with and show concern for the suffering of another. Sadly, many sympathetic people have difficulty showing themselves the same compassion. They may be emotionally unhealthy because they refuse to own their mistakes for fear of indulging in self-pity or self-indulgence. Three characteristics are necessary for self-compassion: Self-kindness 0% Acknowledging One’s Humanity 0% Mindfullness 0% Self-compassion assessment To what extent can we measure self-compassion? An essential part of helping your clients recover is testing and introducing them to self-compassion activities. When people learn to have compassion for themselves, they can better deal with adversity, forgive themselves and others, and progress. The foundation of self-compassion is found in accepting one’s inadequacies and the practice of increased self-kindness. Is there a reliable way to evaluate self-compassion? While interest from counsellors and psychologists has increased, there is still some disagreement about whether compassion and self-compassion are distinct concepts. This mystery has formed many compassion and self-compassion tests from various theoretical orientations in psychology. The most widely accepted definition of self-compassion has three essential components: kindness, common humanity, and mindfulness. Several tests contain all three components to varying degrees to clearly understand how self-compassion is exhibited in practice. Several assessments include all three of these factors to varying degrees. Self-compassion assessment What is Self-Compassion Scale (SCS) Please feel free to download our self-compassion scale and experiment with it before we go further into the assessment instrument. The Self-Compassion Scale was the first instrument of its type, created to measure individual variations in self-compassion. Three factors, including self-kindness, common humanity, and mindfulness, were first introduced to constitute the SCS. However, it became clear during its development that the scale should include six aspects – the three fundamental components listed above, as well as its “negative” opposing constructions of self-judgment, isolation, and over-identification – representing compassionate vs uncompassionate conduct and a self-compassionate frame of mind. The self-report 26-item questionnaire SCS precisely measures the thoughts, emotions, and behaviours that contribute to the three components of self-compassion and consists of measures that assess the frequency with which individuals react to feelings of inadequacy or suffering with each of the six elements. The Six elements Self-Kindness vs. Self-Judgment Instead of punishing ourselves with self-criticism when we experience hardship, setbacks, or feelings of inadequacy, self-compassion encourages us to be kind and compassionate toward ourselves. The matters we desire most aren’t always within our reach, and when this fact is rejected or battled, suffering rises in tension, frustration, and self-criticism. Those who practise self-compassion accept the reality that they will make mistakes and fall short of their standards in life, and as a result, they are more patient with themselves when they encounter painful or upsetting events. The Six elements Common Humanity vs. Isolation A self-compassionate person acknowledges that we all face problems and failures, a natural component of the human condition. In this sense, self-compassion helps us recognize that pain is something we all experience, alleviating feelings of isolation. The Six elements Mindfulness vs. Over-Identification Mindfulness, the discipline of focusing one’s awareness on the here-and-now while also tolerating one’s inner experiences without judgement, is fundamental to cultivating self-compassion. We cannot dismiss our sorrow and have sympathy for it simultaneously. Self-compassion involves allowing unpleasant feelings to be experienced without judging them or beating oneself up over them. Numerous research have utilised the Self-Compassion Scale to investigate the potential benefits of cultivating kindness and compassion toward oneself. A number of studies’ findings using the SCS point to the following benefits of self-compassion: Improves adolescents’ and adults’ self-reported emotional well-being. Self-judgment, feelings of loneliness, and over-identification are all reduced. Helps to explain how body dissatisfaction and negative social comparisons affect psychological quality of life. Can help reduce compassion fatigue and burnout in practitioners and caregivers. Significantly alleviates feelings of social anxiety, illogical thoughts, and guilt. Is related negatively with procrastination and maladaptive perfectionism. Results in increased motivation to make a positive difference, strive harder to learn, and avoid repeating previous mistakes, especially when it comes to health-related activities like maintaining to a diet, quitting smoking, or beginning a fitness programme. The  Self-Compassion Scale is available in 18 different languages for free: Japanese, Dutch, French, German, Greek, Chinese, Turkish, Portuguese, Brazilian Portuguese, Spanish, Italian, and Korean. Self-compassion Assessment How the Scoring Works SCORING KEY: Self-Kindness Items: 5, 12, 19, 23, 26 Self-Judgment Items (reverse scored): 1, 8, 11, 16, 21 Common

The 4 + 1 Communication Styles

Leave a Comment / Counseling / By

The 4 + 1 Communication Styles Good communication is the bridge between confusion and clarity The Communication Styles Different individuals choose to express their views and opinions in various ways. Additionally, different individuals like to receive the opinions and viewpoints of others in different ways. Different approaches to the process of communication, that is, transmitting and receiving information, ideas and views, are referred to as communication styles. It is challenging to interact with self-awareness if you do not recognize your communication style. If you do not recognize the communication styles of the individuals you are chatting with, it is impossible to enhance your communication strategy. We classify submissive, aggressive, passive-aggressive, assertive, and +1 manipulative communication styles in terms of how individuals speak in different situations or with others. People may communicate classified as socializers, relators, thinkers, or directors based on whether they have a direct or indirect, supportive or dominating communication style. Depending on how they choose to share information, people may share it as intuitive, analytical, functional, or personal communicators. If you already identify with a particular personality type or talk regularly with individuals of a specific personality, understanding their communication patterns may help you better how you receive/transmit information. In this article, we will provide examples of the communication styles mentioned above, discuss their advantages and disadvantages and shed light on how you can use knowledge of different communicative types to better understand and communicate with others and help others better understand and share with you. Download our free communication style assessment to get a sense of your communication skillset before we get into the 4+1 communication approach. The communication styles of passive, aggressive, assertive, and indirect are all addressed in the bundled exercises. If you’re interested in learning more about the communication patterns of yourself and others around you, you can get a copy of our communication feedback worksheet here. “The only healthy communication stule is assertive communication” (Jim Rohn) Communication Styles we recognize 5 different types of communication styles: submissive, aggressive, passive-aggressive, manipulative, and assertive. Identifying and understanding one’s unique communication style is essential for adapting one’s approach to best suit the needs of one’s intended audience. Fitting your communication style to the people who need to hear your words is crucial, whether you’re speaking with your boss, at a small sales meeting, to your staff, or an audience of thousands. Passive 0% Aggressive 0% Assertive 0% Indirect 0% Manupulative 0% Let’s investigate the 4 + 1 type of communication styles: The 4 + 1 Communication Styles Passive | Submissive communicator The passive also known as the submissive approach to communication is centred on making other people happy and staying out of arguments. Communicators who are passive put the demands of others ahead of their own. They often behave as though others have more rights and more opportunities to participate in talks, meetings, and other communication contexts. Avoiding expressing viewpoints or emotions, protecting rights, and identifying and meeting needs. Passive people will not openly react to painful or angry events. They let complaints and annoyances develop, often unknowingly. Once they exceed their tolerance threshold for unacceptable behaviour, they are prone to explosive outbursts that are out of proportion to the cause. After an outburst, they may experience humiliation, guilt, and confusion and return to a passive state. Identifying them When it comes to their general verbal behavior, passive | submissive communicators tend to: Be apologetic (demeanor) Avoid expressing their feelings, opinions, and desires Avoid confrontations Find it difficult to take on responsibility Have difficulties making decisions Blame others for events and situations Refuse compliments Feel like victims Inability to say no  Easy-going attitude  When it comes to their non–verbal behavior, passive | submissive communicators tend to: Have a soft voice volume Hold their heads down Twist and fidget Avoid eye contact Aim to take up as little space as possible Make themselves appear smaller, to avoid having other people notice them Examples of communication with passive | submissive communicators: “I’m unable to stand up for my rights.” “I’ll let you decide what’s best.” “I don’t know what my rights are.” “I get stepped on by everyone.” “Oh, it’s nothing really, I can easily handle it.”  “I’m weak and unable to take care of myself.” Oh, that’s all right; I didn’t want it anyway.” “People never consider my feelings. How people feel talking to passive | submissive communicators: Frustrated because they were told what they wanted to hear instead of the truth Frustrated that their time is being wasted on communication that doesn’t get anywhere They no longer want to help the passive | submissive communicator. improve his or her communication skills because their help is usually turned down in a roundabout way Not knowing what the submissive communicator wants They are able to take advantage of the passive | submissive communicator Annoyed by the lack of energy around the passive | submissive communicator Dealing with them (or you) Tips for interacting with passive | submissive communicators Go straight to the point. Start one-on-one conversations, since passive communicators often feel more at ease in private settings than in groups Ask them what they think. Give them a lot of time to think about what to say Use broad terms. Don’t ask simple “yes” or “no” questions that don’t need much explanation. Be patient when there is a long silence because passive people often need time to think of a response Play the role of facilitator in your conversation to get the most out of passive | submissive communicators. Being kind and welcoming will enable the passive | submissive communicator to open up and express their true feelings To get passive people to speak out in group settings like brainstorming sessions, try highlighting:  “Everyone’s opinion is valuable, and there are no incorrect ideas, so please share!” Ways to be less passive | submissive while talking to others It’s crucial to concentrate on your communication skills. Look for places and times where you feel comfortable speaking up. If you don’t feel comfortable in groups, look for one-on-one meetings. If you’d instead write than talk, try sending a

6 Effective Self-Compassion Exercises and Practices

Leave a Comment / Counseling / By

6 Effective Self-Compassion Exercises and Practices The Power of Self-Compassion Do you have self compassion? Have you ever gotten angry with…yourself? blamed yourself for something you regret and then beat yourself up a little on the inside? Maybe you were hard on someone, but then you were even harder on yourself.  It’s easy to be hard on yourself. Most of the time, we do it a lot more than we realise. But what if a better way existed? Self-compassion is when we are kind to ourselves, forgive ourselves, and accept the flaws we think we have. It’s often a lot harder than it sounds, but with the right exercise and practice, we can learn to make it a habit that stays. Some of these techniques could help if you ever judge or criticise yourself for no good reason. Some of them might not be your thing, but others might stick with you and help you out when you least expect it. Read on for tips and exercises on how to show yourself compassion, and comment what works for you. We don’t have to wait until we are on our deathbed to realize what a waste of our precious lives it is to carry the belief that something is wrong with us. (Tara Brach, 2004) we are human afterall WHAT IS SELF-COMPASSION? Self-compassion is being able to show yourself love, acceptance, and understanding. Many people can show compassion to others, but it’s hard for them to show the same compassion to themselves. Self-compassion may look like self-indulgence to them, but being kind to yourself is not an act of self-indulgence, selfishness, or self-pity. Self-compassion can help with many mental health problems, like anxiety, insecurity, and feeling vulnerable.  Self-compassion is feeling empathy, love, and concern for oneself, even when things don’t go as planned. Compassion is the ability to show empathy, love, and concern for people who are in trouble. Unfortunately, many people who are kind to others have a hard time being kind to themselves. It could be because they are afraid of self-indulgence or self-pity, but not being able to accept their weaknesses can make it hard to feel emotionally well. These three components are what make up a self-compassionate: Self-kindness 0% Acknowledging One’s Humanity 0% Mindfullness 0% Let’s look into how these 6 exercises is connected to the three components above: Self-compassion exercise ★ How Do You Treat Your Friends? This exercise of treating yourself like a good friend might be the best way to feel compassion for yourself. Even when our friends fail or make mistakes, showing them love, compassion, and understanding is easy. But, unfortunately, it can be much harder to offer the same version and compassion to ourselves when we make a mistake. Imagine when your close friend feels wrong about themselves or having a hard time. How would you talk to your friend in this scenario? Write down what you usually do and say, and note how you typically talk to your friends. Now, picture yourself not feeling good about yourself or having a difficult time. How do you usually react to these scenarios? Write down what you typically do and say to yourself, and note how you talk. Have you noticed a difference? If so, you might want to ask yourself why. For example, what worries or factors make you treat yourself and others differently? Write down how you think things would be different if you treated yourself the same way you treat a close friend when having a difficult time. This exercise is an excellent way to start treating yourself like a good friend, not just for 10 minutes, but for the rest of your life. Self-compassion exercise ★ Self-Compassion Break The Self-Compassion Break is another good way to help you learn more about yourself and love yourself more. It won’t take long, but it could make a big difference. Think of something in your life that makes you feel bad or stressed. Then, think about how you feel emotionally and physically in this situation. When you think about this situation and feel the feelings that come with it, tell yourself the following: Think about something in your life that is painful and making you feel stressed. If you’re new to this exercise, it’s best to pick something in your life that isn’t extremely difficult but is still challenging.  Bring back the situation and think about what happened or what you think might happen. Now, tell yourself, “This is a painful moment.” It’s a form of mindfulness, which is being aware of what you are feeling in the present moment without judging it as good or bad. You can also tell yourself, “This hurts” or “This is stress.” Use whichever sentence sounds best to you. Then tell yourself, “Suffering is a normal part of life.” This practice recognizes your shared humanity with others, that everyone goes through hard times, and that these experiences give you something in common with the rest of society instead of making you different or lacking. You could also say, “Others feel the same way,” “I’m not the only one,” or “We all go through hard times.” Put your hands over your heart, feel how warm they are and how gently they touch your chest, and say to yourself, “May I be kind to myself.” You can also think about whether there’s a different phrase that would fit the situation better. Some examples are, “May I show myself the compassion I need,” “May I accept myself as I am,” “May I learn to accept myself as I am,” “May I forgive myself,” “May I be strong,” and “May I be patient.” Affirming that you are suffering is a challenging but natural part of life, and saying that you want to be kind, patient, or accepting of yourself can bring relief. Self-compassion exercise Stop Criticizing Yourself How to Stop Criticizing YourselfThis exercise is meant to be done over a long period, and you will need to do it more than

Why Self Acceptance Is Important

1 Comment / Counseling / By

Why Self Acceptance Is Important I Accept who i am. So, what is self-accpetance? Self-acceptance is just what its name implies: the condition of accepting oneself completely. True self-acceptance means accepting oneself unconditionally, without limitations, restrictions, or exceptions (Seltzer, 2008).  Self-acceptance is the act of embracing oneself and all of one’s personality features as they are. We accept them regardless of their positivity or negativity. This comprises all physical and mental characteristics. Self-acceptance is the realisation that our value exceeds your own characteristics and behaviours. This is sometimes referred to as radical self-acceptance. “Self-acceptance is an individual’s acceptance of all of his/her attributes, positive or negative.” (Morgado & colleagues’ 2014) Accept yourself? It may seem like a weird question; what exactly does it mean to accept oneself? We all accept ourselves as a regular part of our daily lives, don’t we? Self-acceptance is not an automatic or default condition, as it turns out. Many of us struggle to accept ourselves just as we are. Acknowledging the positive aspects of oneself is not difficult, but what about the negative? How could we ever accept our failures or flaws? That is precisely what we should do! Learn why we should accept ourselves and our flaws, including all, and practical advice on how to do so by reading on. The significance of accepting oneself ​ What effect does self-acceptance have on our daily life? According to research, self-acceptance is essential for mental health and well-being as a whole. There seems to be a clear correlation between low levels of self-acceptance and mental illness, according to the data. Low self-acceptance impacts our everyday life, job, relationships, and well-being in other ways. Here are five illustration: Emotion Self-acceptance helps you control your emotions Forgiving Self-acceptance helps you forgive yourself Confidence Self-acceptance gives you more self-confidence Compassion Self-acceptance promotes self-compassion. Emotion Self-acceptance helps us control our emotions A lack of self-acceptance might affect the area of our brain that regulates our emotions. For example, as a consequence of increased worry, tension, or rage, this might result in mental imbalance and emotional outbursts. A lack of self-acceptance restricts our capacity for satisfaction. It also has an impact on our psychological and emotional well-being. It keeps us focused on our worst qualities of ourselves, and these bad ideas lead to unpleasant feelings. In contrast, high levels of self-acceptance are associated with more pleasant feelings and psychological well-being. Self-acceptance may improve our mood and protect us from the consequences of stress, depression, and anxiety. Forgive Self-acceptance helps us forgive ourselves When we learn to accept ourselves, we are less likely to be hard on ourselves. It helps us think of ourselves more positively, thoughtfully, and balanced way. Forgiveness and acceptance go hand in hand. We split into different parts because we can’t accept and forgive ourselves. The area that needs overlooking (Forgive) and the area that needs to be taken (accept) conflicts with each other. Self-acceptance can help us bridge the gap between them, letting us forgive ourselves for our mistakes and move on. It’s vital for our health because focusing on the past will keep us stuck in a loop of negative thoughts and feelings. Confidence Self-acceptance gives us more self-confidence When we accept ourselves, we may feel better about ourselves. It helps us see that our perceived flaws don’t define who we are or how much we’re worth. When we are aware of ourselves, we’re more likely to do things even though we’re scared. On the other hand, not being able to accept ourselves can stop us from going after our dreams. Self-acceptance helps us see that failure doesn’t make us who we are and is always a chance to learn, improve and get better. Having more confidence can also give us more freedom. It lets us make our own decisions without having to get other people’s approval. compassion Self-acceptance promotes self-compassion. Self-compassion is more significant than self-esteem for our mental and emotional health. Giving ourselves “the very same kindness and concern we would give a good friend” is vital.  And anyone who has trouble accepting themselves will agree that they are often their own worst enemies. Self-compassion can help us be more kind to ourselves when we fail and make us stronger when adverse events occur. When we accept ourselves, we can be ourselves. When we don’t accept ourselves, we always try to hide, censor, or repress who we are and can make us feel tired and worn out. Self-acceptance can help us be ourselves more and worry less about what other people think of us. When we accept ourselves, we feel free to be who we are. Joseph L. Wong 4 Self-acceptance exercises to enhance everyday life Genuine self-acceptance does not occur overnight. Daily practise and self-care may help us build our self-acceptance progressively over time. Before you begin with these activities, maybe you would want to do a quick life satisfaction evaluation before performing your self-acceptance exercise, then retake again the brief life satisfaction evaluation after a month practising the Self-Acceptance exercise. Download our complete Self-Acceptance Exercise Worksheet here. These exercises on self-acceptance will show us how to practise daily self-love and acceptance:  exercise 01 Practice appreciation Every day, list three to five things for which you are thankful. It might first seem difficult, particularly if you tend to concentrate on the negatives. However, daily thankfulness practice helps retrain the brain to concentrate on the good. Look for the good things in every situation that seems terrible. If you failed at something, be glad you learned something from it. Look for good things about the things you think are wrong with you. exercise 02 Change how we think about negative things Negative beliefs are the inner critic’s voice. They bring up great sorrow and impede us from achieving complete self-acceptance.By writing out our negative self-beliefs, we may transform them. For instance, if you consider yourself a nasty person because of anything you did in the past, write it down. After you have completed your list, reframe each of your beliefs. Start by asking yourself, “Is this true?” about each statement. Then, replace negative