DSM (Defeating Stigma Mindfully)
Helping you reach a slightly higher State of Mind 😎 by Dr. Alexander
We become used to our comfort zone, preventing us from trying new things in life. Whenever this happens, we experience pain, sadness, frustration, annoyance and many more emotions. You are the one in control of your decisions; if you want to do something, just get out there and do it. By holding yourself back, you are complicating your life. Just do it.
Are you Ready? (This is Defeating Stigma Mindfully)
We become used to our comfort zone, preventing us from trying new things in life. Whenever this happens, we experience pain, sadness, frustration, annoyance and many more emotions. But to step outside your comfort zone is something else. You are the one in control of your decisions. If you want to do something, then get out there and do it. By holding yourself back, you complicate your life. Just do it.
To step outside your comfort zone takes courage. It’s not easy to leave a mind state that you’re used to for so many years. The problem with remaining in one mind state for a long period of time is that you get used to it; it no longer is flexible at adopting new ideas or plans of action. Mind states become fortified with time, meaning that it becomes more stable, in some cases unstable, and then become more comfortable to associate yourself with. In other words, you find yourself too comfortable to care about changing your situation.
To step outside your comfort zone requires intellectual curiosity. If you’re the type that becomes easily content with a non-progressive mindset, then you’ll be happy where you are. But sometimes you wont. Some people get really uncomfortable with their mind state but lack the power to change anything about it. So they become stuck. Imagine being stuck in a mind state? It’s like a jail cell of the mind; to some a penitentiary.
Lastly, to step outside your comfort zone requires discipline. Going at once or thrice here and there won’t cut it. You need to make it your new state of mind; the determination to succeed in brain, body and soul. This has to become your new reality. You must know that you want it! Are you ready to take a leap of faith out of your mental bubble and into the unknown? If the answer is yes, then you’ll find yourself chasing your dreams outside your comfort zone in no time. When you can expand your mind in two different horizons, then that’s what’s called multitasking.
Are you Ready? (This is Defeating Stigma Mindfully)
Dealing With Insecurities Before They Get Worse
Your insecurities do not manifest from outside sources. Outside forces have an impact on how you feel every single day, but it always comes down to you on how to handle the effects of outside forces and cleaning up your insecurities before they become worse. Rather than blaming others for how you’re feeling, take action into your own hands by managing your insecurities through different vehicles, such as exercising, mindfulness, therapy or talking to a close friend or family member. You are the master of your mind.
Are you Ready? (This is Defeating Stigma Mindfully)
Feeling Insecure in a Relationship
Your insecurities do not manifest from outside sources. Outside forces have an impact on how you feel every single day, but it always comes down to you on how to handle the effects of outside forces. You have to learn how to clean up your insecurities before they become worse. Rather than blaming others for how you’re feeling, take action into your own hands by managing your insecurities. You can do this via different vehicles, such as through exercising, mindfulness, therapy or talking to a close friend or family member. You are the master of your mind.
We feel insecure because our environment is constantly influencing us via social media, television and interactions with others. We constantly analyze everything on an unconscious level and this influences our thoughts and behaviors. Those who don’t learn how to feel comfortable in their environment remain insecure. Those who analyze, adjust and make the necessary mental changes flourish; they disconnect from their insecurities. The first step is identifying your insecurities and addressing them. This step often proves to be difficult for many people because they don’t want to target their insecurities.
Targeting your insecurities takes courage. It’s much easier to ignore your flaws and difficulties and remain in the same state of mind. The problem is that by ignoring your insecurities, you hold yourself back from improving as a person. If you address your insecurities, you’ll feel much better about yourself, more confident and people will notice it. The hardest part is addressing them but once you do, it becomes easier and you’ll feel glad that you did it in the first place.
Let’s be honest, living with insecurities is painful. Every day, you’re reminded of your flaws either through relationships, interactions with other people or when by yourself. You have to live with this stabbing pain within you at all times, eating you away from the inside out. Think about it; if you’re constantly distracted by insecurities, your mind has less room to enjoy activities and pleasures that are in your life. At a deep unconscious level, no matter how much pleasure you have, you can’t experience it to the fullest because you’re distracted by your insecurities.
Find courage today to address your insecurities and live a better life in return.
Are you Ready? (This is Defeating Stigma Mindfully)
We’re all surrounded by negative people; some are our friends, family members or even coworkers. At what point do you draw the line and stop interacting with them? Many times, we love these people and find them funny, entertaining, attractive and fun to be around, but their negative temperament often causes you to feel sad. It’s very important to keep this in mind because who you surround yourself with influences your thoughts, behavior and expressions. Being around negative people for too long will slowly turn you into a negative person as well.
We’re all surrounded by negative people’s characteristics. Some of them are our friends, family members or coworkers. At what point do you draw the line and stop interacting with them? Many times, we love these people and find them funny, entertaining, attractive and fun to be around, but their negative temperament often causes you to feel sad. It’s very important to keep this in mind because who you surround yourself with influences your thoughts, behavior and expressions. Being around negative people for too long will slowly turn you into a negative person as well.
To feel bitter is to feel angry, hurt, or resentful because of one’s bad experiences or a sense of unjust treatment. When someone has had many bad experiences in their past and has not properly dealt with them, they become bitter. This is a defense mechanism that attempts to prevent them from experiencing more bad experiences in the future. Rather than learning from their bad experiences and moving on, they can’t properly process them and remain angry instead. So when you run into them, you can’t help but to experience their bitterness.
To be pessimistic is to see the worst aspect of things or believe that the worst will happen. Again, this stems from many bad experiences in their past to the point that they have lost hope for the future. This is another defense mechanism that attempts to protect them by expecting the worst. If you expect the worst, your mind is not surprised if a bad outcome does result. It almost becomes an automatic process to be pessimistic unless you point it out to someone and help them to change.
To be rigid is to be inflexible in your communication, interactions and behavior. People can also be inflexible in their thought process and how they approach situations. While rigidity may be a personality trait from birth, I believe it has a lot to do with your upbringing. Your relationship with your parents and/or siblings along with early school experiences play a role in your rigidity. Some children experience a lot of bullying and end up developing rigidity as a protective defense mechanism; they’re protecting themselves from more future negative interactions.
In therapy, the psychiatrist can only help you as much as you want to be helped. It’s very important to find that comfort zone and open up about your symptoms so that your doctor can better understand you. Withholding your symptoms will only delay the process to your mental health recovery and you will suffer more during the process. Find a psychiatrist who makes you feel comfortable and divulge to them everything going on in your mind like an open book. Your doctor can’t wait to help you but you have to want to help yourself as well.
In therapy, the psychiatrist can only help you as much as you want to be helped. But there are ways on how to open up about your mental health without feeling ashamed. It’s very important to find that comfort zone and open up about your symptoms. When you open up, it makes easier for your doctor to better understand you. Withholding your symptoms will only delay the process to your mental health recovery and you will suffer more in return. Find a psychiatrist who makes you feel comfortable and divulge to them everything going on in your mind. Your doctor can’t wait to help you but you have to want to help yourself as well.
Finding trustworthy people can be a challenge. Trustworthy people should make you feel comfortable enough to share anything with, including your mental health problems. The problem is that the mental health stigma is still alive and many people are afraid to open up. They are ashamed of their symptoms, believing that they will be judged and ridiculed if they divulge them. The fear of being judged makes them keep their struggles a secret, worsening their symptoms in return.
It takes courage to come out about your mental health symptoms in the same way that it takes courage for gay people to come out. But once you do it, you’ll immediately feel better because you’ll feel a great weight come off your shoulders. It’s very therapeutic to share with others what you’re going through. It makes you feel like you’re being heard and no longer isolated inside your world. If you prefer a professional to talk about your mental health symptoms with, then even better! But you never want to be ashamed of talking to someone about your symptoms. Take that initial leap of faith that things will work out and the rest of your journey should hopefully become easier.
Are you Ready? (This is Defeating Stigma Mindfully)
Exercising is not just about physical health. The point of exercising is to also feel good mentally. Exercise helps decrease your anxiety, improves your mood, promotes the birth of new neurons in your brain and elevates your self-esteem and confidence. Not to mention, exercising feels amazing! When you feel physically and mentally good, you radiate that positive energy into the world and people can sense it; this can lead to an improvement in your relationships! Start with baby steps if you don’t currently exercise: every day, go for a 20 minute walk on the street. After doing this for a week or two, include some jogging, fitness bikes, weights or whatever you enjoy. You’ll notice soon enough how beneficial exercising can be for your mental health.
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Exercising is not just about physical health. The point of exercising is to also feel good mentally. Exercise for your mental health helps decrease your anxiety, improve your mood, promote the birth of new neurons in your brain and elevate your self-esteem and confidence. Not to mention, exercising feels amazing! When you feel physically and mentally good, you radiate that positive energy into the world and people can sense it. This can lead to an improvement in your relationships! Start with baby steps if you don’t currently exercise: every day, go for a 20 minute walk on the street. After doing this for a week or two, include some jogging, cycling, weights or whatever you enjoy. You’ll notice soon enough how beneficial exercising can be for your mental health.
Cycling is a great form of exercise and can be done in the convenience of your home. No, you don’t need to buy that $1500 Peloton bike. You can find cheaper bikes on Amazon under $1000 that will provide the same benefits. Cycling is convenient because what can be easier than sitting in place and moving your legs? If you have a bike with a screen and programming, the experience becomes even easier. Besides not being able to afford it or not having enough space in your home, there should be no reason why you shouldn’t by cycling; especially during the pandemic. You’ll tone your calves and upper legs as well as your abs. And mentally, trust me when I say that a 30 minute ride feels amazingly refreshing.
Lifting weights can also be done in the comfort of your home. You can easily buy weights on Amazon and start lifting in your living room every day. The hardest part are not the weights but the discipline to pick them up and use them. It may be easier to start off with small weights so that you can motivate yourself to use them every day. Once your motivation is there, you can upgrade to heavier ones. If you start with heavy ones, you might get discouraged early on, especially if you don’t have a strong drive to work out. Lifting is great because it shapes your deltoids, triceps, biceps and forearm muscles. When your arms start looking bulkier, trust me when I say that your mental health will bulk up as well.
Lastly, you must stretch! I am so guilty of preaching this but not consistently doing it myself. Can you imagine? I cycle and life almost every day but I won’t stretch which is the easiest of them all. Stretching is important to prevent injuries and stiffness. You feel much better after immediately stretching and it will you to avoid stiffness during work. When I feel stiff during work and talking to patients, it becomes a distraction and affects my mental health. I end up feeling annoyed. The worst is when I feel pain that could have easily been prevented with stretching. So if you start exercising after reading this, don’t forget to stretch.
Are you Ready? (This is Defeating Stigma Mindfully)
DSM (Defeating Stigma Mindfully) 