#helpguide

[kellithomes]

[digitalmeowmix]

Please take care of yourself and stay safe .

I love you all .

[norwegianrailwaystories]

Do you need someone to talk to? Or do you know someone who is struggling?

[kitshomeforwaywardsouls]

On the American Election

Ok, long post time.

I know a lot of my fellow Americans as well as others are probably scared and angry right now. You have every right to be, but this is not the time to be assigning blame. If you want to blame any one group it’s centrists who willingly didn’t vote because of the staggering amount of American apathy in our country. What it’s time for now is planning, because that’s all we can do at this point in time. All we can do is look forward and ask “What now?” What happens now that we have a fascist nazi possibly elected as the leader of our country? All of my marginalized siblings out there will know that if we give up we are fucked. We will not survive if we give up. This part of the message goes out to any adults who may be reading this: we, the children of America, need your help. As minor’s there is very little, not nothing, but very little we can do. If we are to survive it will have to be on infrastructure built with your help. Our fight isn’t over, and it might not be within our lifetime but that doesn’t mean we stop fighting. We keep fighting, we continue to vote small elections, we organize, we keep ourselves strong as a community. Above it all we lift each other up, we have to take care of each other because the power we might be under in 2 months will not take care of us. They may even seek to destroy us based on our color, creed, ability, or orientation or any other number of things that make you undesirable to the right-wing party.

Finally, remember you are loved. Remember there are people who will fight for you because you matter. Things may seem hopeless now but as I said the moment we lay down and give up is the moment they win, and not a second before that, and if we never do they will never win. Stay safe everyone, I love you all and though I may not be a religious person I am praying for you, for us.

If you need help don’t hesitate to ask. I’ll leave some things down here. If anyone has anything to add please feel free to reblog or comment with the link. I love you guys💜

Mutuals please comment with any tags you think I should add so this reaches as many people as possible.

[allycat75]

It's okay to not be okay.

Sometimes it's the ones with biggest smiles hiding the most pain. It is ok to ask and get the help you need!

Resources for help (US):

International resouces:

[spookyangeladdams]

haiii!! ❤️🦇

welcome to my blog, spookyangeladdams!!🦇

i’ve finally got round to making (at least a filler version) intro post!!!

my name is angel or angelina, i’m 24 & from london, my little age is 1-8 and im queer and genderfluid! i use any pronouns but mostly prefer they/them so you cant go wrong with them!! 👻

i am autistic/adhd/t1d/hypermobile and a multitude of other conditions but i won’t list them all haha!! kinda tldr: i am disabled/chronically ill 🫶🥀

i luv:

house md

the addams family

the umbrella academy

the orville

good omens

macabre / spooky stuff

sharks

the ocean

halloween

elementary cbs

criminal minds

nature

rainbows

gaming

modelling with clay

baking

makeup

cars

asmr

edm

music in general

theatre and theatre tech

game theory & co

chuckle sandwich

the sturnilos

james marriott

tommyinnit

jack manifold

aimsey

billzo

ranboo

tubbo

shelbygraces

caitiibugzz

renee rapp

kallmekris

willne

eddy burback

~

mood boards!!

specifically dni, aside from the standard dni: no k-nk/agepl-y/abdl/ddlg etc/transphobes/queerphobes/fatphobes/anti agere/tories/ed/sh/wilbur, dream, or george supporters/m@ps/p-dos/no trauma dumping/ transmeds/anti endogenic systems/anti systems in general/anti blm/israel supporters/russia supporters/ anti science/the list goes on, use common sense!! 🙏🎃

mdndm = minors don’t dm me! i don’t mind minors interacting but i am an adult, even in little space. please look after yourself online!! also i dont use tumblr dms anyway🪦

i am not a regular poster but i love putting together mood boards that directly relate to my little space, i won’t take requests because if i don’t personally understand it i might misrepresent it and i don’t want to do that to anyone else’s safe space!!! i also don’t have the energy or time!!

any pics/gifs/videos etc that i post or reblog are not mine unless i explicitly say so, i get most of my images from pinterest which dont have sources 99% of the time ☹️

okay, have a great day and remember your little space is valid and a safe space, it’s a coping mechanism and supported by licensed professionals around the world, whether it’s voluntary or involuntary for you!!! everyone experiences it differently, for different reasons, and embraces different parts of age regression so please be kind and respectful and honour others’ dnis when you know what they are!! ❤️🪦🦇

more on little space:

http://bit.ly/3PuslbQ

mental health hotline international directories:

[thanksbutno98]

Hi,

Pleas ignore me but i need to know. Your newest pice was so much like growing up in my house and fuck Mary i hate Mary. Did you grow up like that or know someone who did? Its just so real and Im sending you a hug and my love if it was like that for you.

Hello love,

I don’t tend to talk about my own life on here in detail but I appreciate your question. Yeah growing up the way I did wasn’t always easy and I struggled with my own self image.

I can say the fact you relate to something like this makes my heart hurt. If I could give you a hug I would and it’ll all be okay. There’s a lot of avenues for anyone to seek help and thank you for your message.

In case anyone is in need of help:

[pinkishpositive]

Hi everyone! I found this online directory of international Mental Health helplines from HelpGuide.org and wanted to share it with you all.

If you need help and need to speak to someone right now, please access this link or click here to be directed immediately.

It's okay to ask for help! You are important, you matter. 💟

—Pinkish Positive

[thezsisters]

Sleep Hygiene.

Why we need good sleep.

Quality sleep is crucial for mental well-being, and establishing good sleep hygiene is a serious and intentional endeavour. Consistency in bedtime and wake-up times, as recommended by Helpguide, aligns with your body's internal clock, enhancing sleep quality.

Prioritize sufficient sleep, as demonstrated by a University of Southern Florida study, which found a significant decline in mental and physical well-being after just three consecutive nights of inadequate sleep.

A night's sleep of fewer than six to eight hours is considered poor, so ensure your body receives the necessary rest. Strive to wake up naturally without an alarm, indicating adequate sleep. Regular exercise contributes to better nighttime sleep and reduced daytime sleepiness. If experiencing brief awakenings at night, focus on relaxation rather than stressing about falling back asleep.

Engage in non-stimulating activities if awake for more than 15 minutes. Manage worries by postponing them until morning. Daytime eating habits influence sleep,

Signs you are not getting enough sleep.

Your memory and focus feel dim.

You chug more caffeine.

You feel moody.

You crave junk food.

You gain weight.

You feel depressed

Your eyes show it: puffy, red, dark circles bags.

[justapanpirate]

Whenever I have seen a fic that has something like pedophelia in it it’s explicitly clear that it’s a bad thing. The fic goes into how traumatising it is, how wrong it is, how the adult is at fault. I don’t know what kind of fics other people have found but I’ve never stumbled upon one that tries to portray it as something that is in any way okay. If your mind immediately goes “this fic has pedophelia, that means anyone who reads it jerks off to it” I’m concerned about what the fuck is going on in your head. Do you jerk off to it? Does a fic with incest make you suddenly want to fuck your sibling? No? So why do you assume it happens to everyone else? Why do you assume that you are somehow too smart to get manipulated, but others are not? Does it make you uncomfortable? Did you ever think about how that might’ve been the point?

You also don’t seem to realise that the argument that “you can’t write about xyz because it’s normalising it” also applies to things like biographies, where people tell their story, usually in a “I went through all this shit and survived, you can too” sort of way. Should they not be allowed to? And don’t use the “you can only write about it if it happened to you” bs, how do you know someone went through something and aren’t just lying? Should there be a requirement that people have to tell the world about their trauma to prove they can write about it? A trauma-license if you will? A guideline for “the correct way to write about sexual trauma”? Who will decide on what the right or wrong way is?

If you want to censor writing about pedophelia, rape, incest etc it’s not gonna stop with fanfics. It’s not gonna just apply to what you find disgusting or morally wrong, what you think is the wrong way of writing it. Censoring that would mean censoring it no matter in what context, because people won’t be able to agree on where to draw the line. If you don’t think that will have people find loopholes to silence survivors you are incredibly naive and no better than the people who tell survivors they shouldn’t talk about it because it makes things awkward and other people uncomfortable.

And if you purposefully and repeatedly seek out fics/art that makes you uncomfortable, gives you anxiety, in any way affects you negatively, you are actively self harming. Any therapist would tell you that step one is to do what you can to avoid those triggers; use the block button freely, mute every trigger you can think of. This goes for everything, not just what I’ve mentioned. The rest of the world doesn’t care about your triggers, it’s up to you to do what you can to keep yourself safe. You are the main character in your story, not mine.

Lastly: why are any of you using ao3, that was created specifically by proshippers for proshippers if you find it so vile? No, “because that’s where the most fics are” isn’t an excuse. That just means that your entertainment is more important than this morality you spout. And why do you guys, who claim to care so much about victims, never share any resources for said victims? Why do you never talk about the bible, a book that is actively used to hurt people? Why do your arguments never extend to murder, cannibalism or just about any kind of violence other than sexual? Do you genuinely think you know more about how the human mind works than people who have studied it for years? Does it ever occur to you that maybe the world isn’t either black or white but actually full of gray tones, because how we think is pretty damn complex?

•

If you or someone you know needs help:

[nursingwriter]

Schizophrenia What is Schizophrenia? Schizophrenia is a chronic disorder of the brain that affects the way a person sees the world, and even how they think, and behave towards other people. Schizophrenic persons find it difficult to function normally, and often have serious challenges relating with others, managing emotions, thinking clearly, making conversations, and distinguishing between what is real and what is imagined (Helpguide, 2014; NIMH, 2014). This blurred perception of reality drives such persons to hear or see things that other people cannot see, causing them to retreat from the rest of the world in fear that someone is constantly watching them and is out to harm them (Helpguide, 2014). Well, schizophrenia is widely perceived as a rare condition; however, the National Institute of Mental Health (NIMH) places its prevalence rate at 1 out of every 100 Americans, with men and young adults between the ages of 16 and 30 being more prone to the same compared to the rest of the population (NIMH, 2014). Early Indicators of Schizophrenia Although schizophrenia may sometimes appear without warning, most of those affected have reported that it develops gradually and often presents a series of warning signs long before the severe symptoms begin to play. The patient may withdraw from the rest of society, become more reclusive, emotionless, or indifferent about life, abandon some of the activities that they initially found quite interesting, and become increasingly less concerned about their appearance (Helpguide, 2014). Dr. Segal of Helpguide.org (2014) summarizes these early warning signs as follows: Strange way of speaking -- the patient may not make sense when they speak Negative and at times extreme reaction to criticism Forgetfulness and inability to concentrate Irrational statements Insomnia or oversleeping Depression Extreme emotions; inappropriate crying or laughter Expressionless, flat gaze Suspiciousness or hostility Social withdrawal However, the author reckons that these signs are common across a wide range of mental disorders, and that medical advice, therefore, ought to be sought immediately the same become noticeable so that the most appropriate treatment can be administered. Symptoms of Schizophrenia The symptoms of schizophrenia differ from person to person, and may be more severe in some people and hardly noticeable in others (Helpguide, 2014). The severity of symptoms will depend on both the pattern of symptoms, and the duration for which the condition remained untreated (Helpguide, 2014). These symptoms can be categorized into three -- cognitive symptoms, negative symptoms, and positive symptoms. Positive Symptoms This category covers the psychotic behaviors of schizophrenic persons that are non-existent in otherwise healthy persons (NIMH, 2014). These symptoms cause patients to develop wrong perceptions of reality, such that they are unable to distinguish between what is real and what is unreal. They include: Hallucinations: things a person feels, smells, hears, sees, or experiences as real, but which are only in their minds and cannot be experienced, seen, heard, smelt, or felt by other people (Helpguide, 2014; NIMH, 2014). The type of hallucinations experienced could differ from patient to patient; nonetheless, 'voices' have been found to the most common type of schizophrenic hallucinations (Helpguide, 2014; NIMH, 2014; Geekie, 2009). In this case, the subject hears voices (often times voices of people they know) warning them of danger, ordering them to do things, or talking to them about their behavior and past actions. At times, the voices talk to each other, and are mostly abusive or vulgar (Helpguide, 2014). Delusions: false beliefs that a person holds on to, even though there is adequate evidence to prove that they are not true (Helpguide, 2014; NIMH, 2014). More than 90% percent of schizophrenic patients experience delusions, some of which may be quite bizarre (Helpguide, 2014). The NIMH (2014) identifies several examples of these bizarre delusions -- beliefs that people on TV are either directing messages specifically to them or publicizing their thoughts to others; beliefs that people are trying to harm them; beliefs that they are some prominent, historical figure, and so on. Dr. Segal of Helpguide (2014) categorizes these schizophrenic delusions into four: Delusions of persecution: vague beliefs that someone is either trying to harm them or is plotting against the people that they care so much about. Some of these beliefs are bizarre, for instance, 'so and so is trying to poison me by delivering harmful radioactive substances through my drinking water'. Delusions of Reference: false beliefs that they are the specific target of some event that to other people may seem neutral; for instance the vague belief that a character on TV or radio is sending a message specifically to them. Delusions of Grandeur: false beliefs that they are someone else, especially prominent, historical figures such as Jesus Christ. Additionally, the patient could have weird beliefs that they have extraordinary powers that other human beings can never have, for instance, the ability to speak with God directly. Delusions of Control: belief that some external force or power is controlling their thoughts and actions. For instance, such a person may falsely believe that someone is planting ideas into their head or a radio figure is broadcasting their thoughts loudly for others to hear. Movement Disorders: a schizophrenic person may display agitated body movements, characterized by either catatonia (where they neither move nor respond to others) or repeated motions (NIMH, 2014). Thought Disorders: a schizophrenic person may display dysfunctional or unusual ways of thinking, where they are unable to connect ideas in such a way that they make sense (NIHM, 2014). Further, they may make up neologisms, talk in a garbled manner that other people may not be able to understand, or stop speaking abruptly, arguing that the thought they intended to pass had been taken out of their head. Negative Symptoms This category covers those behavioral aspects that are regarded as 'normal' in healthy individuals, but are absent in schizophrenic persons (Helpguide, 2014). The most common ones include: Speech abnormalities and difficulties -- the subject is unable to initiate and sustain a conversation; and frequently gives flat, disconnected replies that other people may regard as monotonous. Disinterest in the everyday life, and the world in general -- the subject displays an apparent lack of interest in the environment and even their personal appearance. Seeming lack of emotional expression -- the subject may display restrictive or blank false expressions, a flat voice, or an inexpressive face during conversations. Cognitive Symptoms These symptoms are relatively harder to detect compared to the other two categories; the NIMH (2014) expresses that they can only be detected through others tests used to measure an individual's level of emotional distress. They include: Working memory problems -- the subject may be unable to make use of information immediately they receive it Inability to pay attention or focus Poor executive functioning -- the subject may be unable to utilize information in their possession effectively in decision-making. Causes of Schizophrenia The actual causes of schizophrenia are yet to be known; nonetheless, the disorder is widely believed to result from an interaction of several environmental and genetic risk factors. Genetic Factors: schizophrenia is hereditary; and one has a higher likelihood of developing the disorder if one or more of their first-degree relatives have been diagnosed with the same (Helpguide, 2014). Environmental Factors: genetic elements predispose an individual to schizophrenia, but it is these environmental factors that "act on this vulnerability to trigger the disease" (Helpguide, 2014, n.pag). These environmental factors include: Sexual or physical abuse Lack of parental care, love and attention from an early age Exposure to a viral infection in infancy Prenatal exposure to a virus It is believed that these factors induce stress, thereby increasing the body's production of the schizophrenia-triggering hormone, cortical (Helpguide, 2014). Diagnosis and Treatment of Schizophrenia Schizophrenia is detected through a full diagnostic procedure that involves a psychiatric evaluation, lab tests, physical examinations, and an examination of the patient's medical history (Helpguide, 2014). The psychiatric evaluation is often geared towards establishing the subject's predisposition to schizophrenia. There currently are no lab tests specifically geared towards detecting schizophrenia; however, simple blood and urine tests can help the physician rule out the possibility of other disorders (Helpguide, 2014). Further, CT and MRI scans can be performed to identify any abnormalities in the brain. The following criterion is used for diagnosis: The presence of at least two of these symptoms: Negative symptoms (lack of speech, apathy, flatness) Catatonic or disorganized behavior Disorganized speech Delusions Hallucinations Difficulty paying attention, interacting with others, and taking care of one's appearance Continuity in signs and symptoms for at least six months The treatment of schizophrenia is usually geared primarily at reducing the severity of symptoms. The physician could administer either: i) The typical antipsychotic medications, which include: Fluphenazine (prolixin) Perphanazine (Etrafon, Trilafon) Haloperidol (Haldol) Chlorpromazine (Thorazine) Or ii) the newer atypical antipsychotics which include: Paliperidone (Invega) Aripiprazole (Abilify) Ziprasidone (Geodon) Quetiapine (Seroquel) Olanzapine (Zyprexa) Risperidone (Risperidal) References Geekie, J. ( 2009). Making Sense of Madness: Contesting the Meaning of Schizophrenia. New York, NY: Routledge. Helpguide. (2014). Understanding Schizophrenia. Helpguide.Org. Retrieved 9 December 2014 from http://www.helpguide.org/articles/schizophrenia/schizophrenia-signs-types-and-causes.htm NIMH. (2014). What is Schizophrenia? National Institute of Mental Health. Retrieved 9 December 2014 from http://www.nimh.nih.gov/health/publications/schizophrenia/index.shtml Read the full article

[how2fit]

Heartbreak is never easy, but it's something we eventually learn to navigate—whether it’s through binging the worst rom-coms or dying our hair in an attempt to reinvent ourselves. However,  many people have found that physical activity, particularly running, has helped them heal in unexpected ways. Run clubs, marathons, and 5Ks are nothing new, but they've certainly skyrocketed back to popularity. In fact, running was the most popular sport to be recorded in 2023, and is still growing rapidly, according to exercise tracking app Strava. On TikTok, there's a #runtok trend that's amassed millions of views, with people of all ages documenting their fitness journeys. Everyone seems to be running from their issues—literally. But why have we decided to run, and does it actually work? Why running? “People are naturally drawn to movement because it’s a powerful way to process emotions, especially after a tough event like a breakup,” says BJ Armstead, MSW, mental performance coach and owner of Apollo Sports Counseling. “Sports and physical activity are more than just about fitness—they offer a structured way to channel energy, release stress, and focus on something tangible.” Armstead adds that going to the gym or the track can help reintroduce a feeling of mastery and agency when everything feels out of control. “When people experience emotional pain, getting physically active can serve as a form of therapy, helping them ‘move through’ their emotions quite literally,” he says. The ongoing running fad is reflective of the same one that took hold in the 70s. Currently, in a post-pandemic world that's even more conscious about preserving mental and physical health, people are seeking out accessible ways to honor their bodies and minds. Through things like movement, people feel they're able to mend heartbreak and emotional turmoil in a way that's most refreshing to them. The science behind how running can help you work through tough emotions The anterior insula and anterior cingulate cortex, areas of the brain that activate during physical pain, are the same areas that activate during emotional pain– which explains why heartbreak can sometimes feel like a true weight on your chest. Experiencing these feelings, however, creates an opportunity to transmute emotional pain into physical activity. “When you run or engage in any physical activity, your brain releases endorphins—those feel good chemicals,” Armstead explains.” It’s sometimes referred to as the runner’s high: Exercise stimulates the production of neurotransmitters and dopamine, which are essential for mood regulation. “Running gives your mind the space to process grief or pain while allowing the body to release pent-up emotions. It doesn’t erase the pain, but provides a healthy outlet for managing it,” he says. Dakari Quimby, PhD, clinical psychologist for HelpGuide Handbook, echoes this sentiment. “Many find that exercise not only helps distract them from emotional pain, but also improves their mood,” he says. “Sports can introduce a new routine and social opportunities, which are helpful during extra emotional times. These activities also reduce the level of stress hormones, helping to alleviate symptoms from grief and stress.” One 2023 study1, published in the Journal of Affective Disorders, examined the effects of antidepressants versus running therapy and how they interact with people's physical and mental health. The researchers found that group-based running therapy was comparable to—and even outperformed—the effects of antidepressants, underscoring the profound implications of physical activity and its relation to mental health. “Consistent running and other forms of exercise not only help in physical stamina but also in developing emotional resilience,” Quimby explains. “Committing to running consistently can help you achieve your goals, which makes you feel empowered and reinforces your confidence, especially after a relationship ends.” He adds that the resilience

built through physical activity, particularly running, can play a critical role in how future relationships are managed and sustained. “Running symbolizes personal growth—it’s about setting personal challenges and overcoming them, which can be a profound metaphor for emotional recovery and resilience.” “When I run, or move my body, I feel like a weight is lifted off my chest. I feel like I’m showing up for myself.” —Lydia Baker 3 people on how running helped them heal from heartbreak Razan Khatib, 21, took on running after her last breakup. “At the beginning, I started working out more, which led me to running,” she says. “I started during the winter time, and when I felt cold air hitting my face as I ran, it made me feel like I was able to physically run away from my hurt. The closest way I felt I could leave my body—and whatever was consuming me—behind was through running. It felt so good, and it really healed me.” When someone’s going through the emotional aftermath of a breakup, their self-esteem can take a hit, according to Armstead. Running, or maintaining any form of physical discipline, helps rebuild that confidence in stages. By setting goals—like running a mile, then increasing it to two—and achieving your goals, you reinforce the belief that you are capable.” Like Khatib, Nassiba Vargas gained newfound confidence after she started running. “It’s something you hear about all the time, but you never really believe it until it happens to you,” she says. “I wanted to prove to myself that I can be strong, even through the hardship. I see myself differently than I did when I first started.” Lydia Baker, 23, who also started running because of a recent separation, shares that running opened a pathway towards other physical activity, and mentions that she was able to form a healthier relationship with herself over time. “These last two years were really rough for me, and I felt like I needed to change something fast.” she says. “I wanted to start running because everyone around me was doing it, but it ended up opening more doors than I thought. I started making a routine out of it and even started taking on other exercises like yoga and pilates. When I run, or move my body, I feel like a weight is lifted off my chest. I feel like I’m showing up for myself.” How to start a sustainable running routine “Start small,” Armstead advises. “Don’t think about running a marathon; think about running for 10 minutes. It’s about creating momentum. You’re not just running to be faster, you’re running to feel better. And sometimes, just getting outside and moving your body can be the spark you need to get your mind back in the game. Mix in some mindfulness. Use those first few steps as time to reconnect with yourself. It’s not about running fast—it’s about running with intention.” It’s important to set achievable goals, Quimby adds. “Even a 5-minute jog is beneficial. Scheduling exercise during times of the day where you feel more energetic might make it easier to get started. Also consider running with a friend for more motivation and support. Remember, celebrating small victories can also provide a significant emotional lift,” he says. Resilience, discipline, and perseverance are learned through running—this is especially true while you slowly train yourself to manage stress and stay calm under pressure. “When you’re pushing through tough miles, you’re learning to deal with discomfort, which is a skill you need in relationships,” Armstead says. “Just like with personal growth, you don’t always see immediate results, but if you keep going, you get stronger.” Armstead likes to remind his athletes that mental performance is just as crucial as physical training. “Whether you’re working through emotional pain or striving for a new personal best, the mental game is everything. Through it, we all win—not because it’s easy, but because we choose to keep going.” The bottom line While buying new running shoes and logging miles on a regular

basis might not magically erase your heartache, at the very least, it can provide space for you to be fully present and grounded while you sift through your thoughts. There's a sense of comfort that comes along with knowing your journey is completely unique to you and that it will bring an abundance of clarity. Remember not to be too hard on yourself as you move forward with grace. Embrace the solace your journey will bring you, one step at a time. Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey. Verhoeven JE, Han LKM, Lever-van Milligen BA, Hu MX, Révész D, Hoogendoorn AW, Batelaan NM, van Schaik DJF, van Balkom AJLM, van Oppen P, Penninx BWJH. Antidepressants or running therapy: Comparing effects on mental and physical health in patients with depression and anxiety disorders. J Affect Disord. 2023 May 15;329:19-29. doi: 10.1016/j.jad.2023.02.064. Epub 2023 Feb 23. PMID: 36828150.

[digitalmeowmix]

Please reach out for help

take my hand for a moment

your objective from this point on is to survive

the election results are going to take a few days. The world is going to be very tense. I want you to take all the things you like to do to distract yourself and splurge on them. I want you to go eat your favroite foods and spend time with friends. I want you to do what you gotta do to make sure you can make it through the week.

There are people out there who want you to survive. There are people out there who are just as scared as you are.

We'll get through this. We will find a way

[putriaryunie]

CTS A I Week 10 Discuss the seven weekly topics as a whole!

Critical thinking taught me to be a little more aware, asking the right questions, and making sure my decisions are based on more than just what’s on the surface. I'm able to think about my designs from different angles, and maybe even try out a few different ideas to see which one really works.

Week 2's topic, collaborative skills, to me was one of the hardest week as I don't usually like to collaborate. It allowed me to be more open minded & finding the same level & vibe for everyone to be able to work together, designing. It also becomes easier to brainstorm ideas to solve an existing problem or deliver the required work on time. ("What is collaboration")

Week 3, emotional intelligence, taught me on how I could manage my emotions & observe other's around me. Understanding what I can do when I feel stressful or sad instead of deciding impulsively.Mindfulness is the practice of purposely focusing your attention on the present moment—and without judgment. (Segal,Jeanne, Ph.D. et al)

Week 4, assertion & conflict resolution, it taught me that, instead of avoiding conflict, it is important to know how to deal with it without fear and anxiety. ("The Role of Conflict Resolution") It allows me to find the middle ground & finding a solution when there is a clash or misunderstanding in any situation. 

Week 5, growth mindset, was one of the most important skills i learnt. It taught me to accept the mistakes I've made & instead of viewing it as a set back, I'm able to take it as a challenge for me to become a better designer.

Week 6, Facts, Reliable Sources and Filing Them, taught me how I can make my CPJ better & fulfilling before each final submission. I am able to research, reference efficiently & planning for each module assignments.

Week 9, Documentation for Art Practice, It helped me a lot for every module as I am able to refer back my documentation & observe how my progress led to the final submission. 

Word count: 320

Works Cited:

“The Importance of Collaboration in the Workplace” Kiss Flow, https://kissflow.com/digital-workplace/collaboration/importance-of-collaboration-in-the-workplace/. Accessed 14 November 2024.

“The Role of Conflict Resolution in Being Assertive” Universal Class, https://www.universalclass.com/articles/self-help/assertiveness/the-role-of-conflict-resolution-in-assertiveness.htm. Accessed 14 November 2024.

Segal,Jeanne, Ph.D., Smith,Melinda, M.A. and Robinson,Lawrence. Improving Emotional Intelligence (EQ). HelpGuide, 2024.

[yogabilityaustralia]

The Benefits of Yoga and Meditation

When you think of meditation, you probably picture someone sitting cross legged on the floor or a cushion. While it is possible to meditate in this position, many people who can’t sit cross legged find it easier to do so while seated in a chair.

By incorporating meditation into your Yoga practice, you can create an opportunity for continuous growth and self-discovery. It will support your mental, physical and spiritual health.

Mindfulness

Mindfulness is a mental state of awareness, focused on the present moment. The goal is to observe without judgment thoughts and feelings that are arising in the mind, body and surroundings. This practice is a great way to reduce stress, improve sleep and increase self-esteem. It can also help with physical ailments such as back pain, heart disease and depression.

Yoga meditation helps you reframe the way you relate to your body and emotions, allowing you to become less reactive. For example, if you feel restless in a class or bored, you can practice mindful breathing to bring your attention back to the present moment and focus on your breath.

For this, it’s best to meditate in a quiet room that is free from noise and distractions. Sit in a comfortable position, close your eyes and notice the rise and fall of your breath. Breathe in through the nose, out through the mouth. Try counting your breaths to see if you can keep your attention on this simple process for the duration of the meditation.

Breathing

Many yogis believe that the breath is what links body, mind, and soul. Yogic breath techniques are undergoing intense scientific scrutiny and may offer significant health benefits.

A gentle focusing of the breath can offer a focal point to help calm the whirlwind of thoughts that often plague us. Bringing the mind back to the breath on a regular basis can also offer a sense of stability and control during meditation.

For example, alternating nostril breathing, called Nadi Shodhana in yoga, is said to "unblock and purify the nadis" that carry energy and life force throughout the body. The practice, which involves inhaling through the right nostril, then exhaling through the left, can also lower blood pressure.

Another common pranayama yoga technique, ujjayi breathing (sometimes referred to as victorious breath or ocean breath), encourages deep abdominal breathing. This type of breathing can help calm the mind and reduce stress, according to integrative medicine physician Chiti Parikh.

Relaxation

Meditation can help you focus, calm your mind and relax. While many yoga poses and exercises can be considered meditative, you can also practice mindfulness through simple breathing techniques or sitting in stillness. When combined with a healthy diet, yoga and meditation can bring you more peace of mind and overall wellness.

One technique you can try is progressive muscle relaxation, which helps to reduce stress by focusing on the feeling of each muscle group. Start at the feet and move slowly up through the body, contracting and then relaxing each muscle. Listen to this guided meditation from HelpGuide for an example of how to perform progressive muscle relaxation.

While yogic meditation is not a goal in and of itself, it can lead to better concentration, greater control over the mind and deeper understanding of life. With a dedicated practice and proper guidance, yoga meditation can be an effective part of a holistic lifestyle.

Self-awareness

In addition to the benefits of physical and mental relaxation, yogic meditation promotes self-awareness. This can help you learn to recognize negative patterns and break them. It can also lead to greater compassion and empathy with others.

Yoga teaches us that all forms of the mind are products of prakrti, or matter, and that they are completely distinct from the soul or true self, purusa. As a result, the yogic disciplines of shaucha (purity and cleanliness), santosha (contentment and acceptance), tapas (discipline and austerity), swadhyaya (study and contemplation of sacred texts) and ishvara-pranidhana (surrender to a higher power) all help cultivate a sense of sensory and ego detachment.

Yoga meditation can be a powerful tool to feed the self-awareness wolf so that we can go the distance in life with clarity, balance, contentment and internal resilience. But, like any long-distance marathon, it requires practice, training and first aid. Charlotte Nuessle is an internationally certified yoga therapist, gerontologist and mindfulness teacher.