Cope Notes®’s Post

Ever feel overwhelmed by all the 'shoulds' in your life? (What you 'should' do, how you 'should' look, how you 'should' feel, etc.) If you answered "yes," you are not alone. We sometimes refer to this phenomenon as "shoulding," a sneaky form of self-criticism that often leads to feelings of guilt, inadequacy, anxiety or even depression. Named by psychologist Clayton Barbeau, "shoulding" refers to a cognitive distortion involving self-imposed pressure to meet unrealistic expectations. When individuals habitually fixate on "shoulds," this distortion becomes almost automatic, making it difficult to remain attuned to one's own needs, wants, priorities, and values. "Should" is extremely burdensome word for a lot of us, but it's possible to make a change. If you're ready to stop shoulding yourself, a good first step is to simply to recognize when it happens and work to challenge these thoughts. (For example, instead of saying "I should be eating better," you might try, "I will focus on finding more nutritious foods that I enjoy.") With practice, patience you can learn to replace shoulding with self-compassion. ❤️ #anxiety #shoulding #stopshouldingyourself #depression #comparison #selfcare #selfcompassion #Lightfully #CBT #therapy #mentalhealth #behavioralhealth #tgif

𝐒𝐲𝐦𝐩𝐭𝐨𝐦𝐬 𝐨𝐟 𝐃𝐞𝐩𝐫𝐞𝐬𝐬𝐢𝐨𝐧: 𝐏𝐞𝐫𝐬𝐢𝐬𝐭𝐞𝐧𝐭 𝐥𝐨𝐰 𝐦𝐨𝐨𝐝 𝐨𝐫 𝐬𝐚𝐝𝐧𝐞𝐬𝐬: This is the most common symptom, often described as a feeling of emptiness, hopelessness, or despair. 𝐋𝐨𝐬𝐬 𝐨𝐟 𝐢𝐧𝐭𝐞𝐫𝐞𝐬𝐭 𝐨𝐫 𝐩𝐥𝐞𝐚𝐬𝐮𝐫𝐞 𝐢𝐧 𝐚𝐜𝐭𝐢𝐯𝐢𝐭𝐢𝐞𝐬 𝐲𝐨𝐮 𝐨𝐧𝐜𝐞 𝐞𝐧𝐣𝐨𝐲𝐞𝐝: This can include hobbies, spending time with loved ones, or even things you used to find relaxing. 𝐂𝐡𝐚𝐧𝐠𝐞𝐬 𝐢𝐧 𝐚𝐩𝐩𝐞𝐭𝐢𝐭𝐞 𝐨𝐫 𝐰𝐞𝐢𝐠𝐡𝐭: Some people with depression may lose their appetite and eat less, while others may overeat and gain weight. 𝐒𝐥𝐞𝐞𝐩 𝐩𝐫𝐨𝐛𝐥𝐞𝐦𝐬: This can include difficulty falling asleep, staying asleep, or waking up too early. Some people may also sleep too much. 𝐂𝐡𝐚𝐧𝐠𝐞𝐬 𝐢𝐧 𝐞𝐧𝐞𝐫𝐠𝐲 𝐥𝐞𝐯𝐞𝐥: Many people with depression feel tired and sluggish all the time, even after a good night's sleep. Difficulty concentrating, remembering things, or making decisions: This can make it hard to work, study, or complete everyday tasks. 𝐅𝐞𝐞𝐥𝐢𝐧𝐠𝐬 𝐨𝐟 𝐰𝐨𝐫𝐭𝐡𝐥𝐞𝐬𝐬𝐧𝐞𝐬𝐬 𝐨𝐫 𝐠𝐮𝐢𝐥𝐭: People with depression may feel like they are a burden to others or that they don't deserve to be happy. 𝐓𝐡𝐨𝐮𝐠𝐡𝐭𝐬 𝐨𝐟 𝐝𝐞𝐚𝐭𝐡 𝐨𝐫 𝐬𝐮𝐢𝐜𝐢𝐝𝐞: If you are having thoughts of harming yourself, please reach out for help immediately. Some people care about you and want to help you through this. #neuromindtms #NMS #depressonstreatment #DepressionAndAnxietyAwareness #depressions #anxiety #doctor #drnazim #depressionstreatment #alcoholaddiction #bimar #symptoms

Did you know? Exercise can significantly reduce symptoms of anxiety. Even a short walk can help calm the mind and improve mood. When we engage in physical activity, our body releases endorphins, also known as "feel-good" hormones. These hormones help reduce pain and trigger positive feelings, similar to the effects of morphine. The release of endorphins during exercise can help alleviate symptoms of anxiety and improve mood. Stay tuned for more related content!    🌐 www.curabh.com  📧 contact@curabh.com  📞 (213) 933-8988 #cura #curabh #curabehavioralhealth #wellnessgoals #bipolar #depressed #mentalhealthadvocate #mentalwellness #empoweryourmind #wellbeing #mentalhealthwarrior #wellness #love #mentalhealthcare #balanceminds #anxiety #ptsd #depression #trauma #medicationmanagement #healing 

Let's talk about panic or anxiety attacks today ⚡ When stress starts building and you feel a panic attack coming on, try this simple technique to bring yourself back to the present and reduce anxiety. Save this for when stress hits unexpectedly ✅ Here's how the 'Rule of 333' works: 🟢 Look around: Identify three things you see. 🟢 Listen carefully: Identify three sounds you hear. 🟢 Move your body: Move three parts of your body, like your fingers, shoulders, and toes. This exercise redirects your focus from anxiety, grounding you in the present moment to reduce stress. #vagusnerve #vagusnervestimulation #neuromodulation #stressrelief #rule333 #anxiety

⏰️ Do you open your eyes in the morning and your first thoughts are negative, or you notice a feeling of dread or worry lurking about? Well, you’re not alone. Morning anxiety is actually a relatively common experience and, believe it or not, it’s not just in your head. Yup. Your biology is against you too. There are 3 main biological reasons you wake up feeling a little anxious. #1: The Cortisol Awakening Response (CAR) #2: Those damn hormones #3: You've got a Sleep Disorder As if it wasn’t enough that your biology can work against you in the mornings, there are also some psychological reasons for that morning dread you’re feeling. Those reasons are: #1: Anticipatory Anxiety #2: Negative Thought Patterns #3: Your Life is Sucking Right Now My 2 clear steps to managing morning anxiety are: 1️⃣ Prepare Today for a Better Tomorrow 2️⃣ Start with Positive Momentum 🎧️ Listen or read the full episode here! https://lnkd.in/ghEVspzu . . . #AbbyMedcalf #AbbyMedcalfThriving #RelationshipsMadeEasy #RelationshipTherapy #CouplesHelp #MarriageCounselor #CouplesCounselor #CouplesTherapist #CouplesCounseling #MarriageCounseling #RelationshipTherapist #CouplesTherapy #CoupleQuotes #MarriageTherapy #CoupleTips #MarriageAdvice #LoveHealing #HealthyRelationships #RelationshipGoals #CommunicationSkills #EmotionalIntimacy #RelationshipSupport #RelationshipRecovery #RelationshipWellness #LoveAndConnection

Do you feel stressed which is causing pain/tension in your body? If this is continuous, it may cause other serious health problems. Stress also affects the physiology in our body which starts from the mind. “The mind and body are not separate. what affects one, affects the other.” ✨Be aware of what you put in your body and mind. 💟Well-balanced food and feed your mind with positive high-vibration thoughts, words, stories and surround yourself with happy high vibe people. Maintaining your health & well-being means caring for your entire mental and physical state. Prioritize yourself, nourish yourself. Get ready - The 5 day Energy Revitalizer is starting on April 15 #LindaBenn #LindaBennInternational #BennMethod #transformational #catalyst #healthwellbeing #balance #meditation #nurture #nourish #wellbeing #healing #stressfree #breathe #spiritualguides #spiritualawakening #transformation #trauma #depression #anxiety #release #thrive

Do you feel stressed which is causing pain/tension in your body? If this is continuous, it may cause other serious health problems. Stress also affects the physiology in our body which starts from the mind. “The mind and body are not separate. what affects one, affects the other.” ✨Be aware of what you put in your body and mind. 💟Well-balanced food and feed your mind with positive high-vibration thoughts, words, stories and surround yourself with happy high vibe people. Maintaining your health & well-being means caring for your entire mental and physical state. Prioritize yourself, nourish yourself. Get ready - The 5 day Energy Revitalizer is starting on April 15 #LindaBenn #LindaBennInternational #BennMethod #transformational #catalyst #healthwellbeing #balance #meditation #nurture #nourish #wellbeing #healing #stressfree #breathe #spiritualguides #spiritualawakening #transformation #trauma #depression #anxiety #release #thrive

Two symptom clusters that are typical in depression and can help guide bio-chemical treatment approaches: - Melancholic Depression: Loss of appetite, sleep disturbance, mood variation that tends to improve as the day goes on. - A-Typical Depression: Tendency to sleep a lot, eat a lot (especially carbs) and respond with unusual sensitivity to relationship stressors. Learn more 👉 https://bit.ly/3jv6rKp #MentalHealthAwarenessMonth #mentalhealthmatters #depression #antidepressants

Regarded as the most depressing day of the year, today is #BlueMonday. Although it was originally cooked up by a travel company to sell more flights, Seasonal Affective Disorder (SAD) or the 'winter blues’ is very real. If you’ve been feeling a bit down or stuck in a rut here are some tips to get you through ⬇️: 😴Sleep: Reduce stress, clear your mind, and improve your mood. 👟Physical Activity: Improve your brain health and ability to do daily tasks. 🍎Balanced Diet: Get back to a regular diet and trade the holiday cookies for something healthier. ☀️Daylight: Improved mood, enhanced morale, less fatigue, and reduced eye strain. Get outside for a 20-minute walk. 😊Relaxing Activity: Lowers blood pressure, slowing breathing rate, and reduces activity of stress hormones. Find something you enjoy, even if it’s watching your comfort shows! #ElevateTechCA #mentalhealth #stressrelief #tipsandtricks