How 4 Feel-good Hormones Affect Your Mind, Body and Mood?

 

Do you like to know what are happy hormones? Why you must know about these hormones?Hormones act as conductors in the complex symphony of your body's biochemistry, coordinating a wide range of physiological events. The "feel-good hormones" are neurotransmitters that impact your mood, emotions, and general sense of well-being. Understanding how these hormones work can help you improve your mental, physical, and emotional health.

 

1. Serotonin: The Mood Stabilizer

Serotonin, often referred to as the "happiness hormone," is a neurotransmitter that regulates mood, appetite, and sleep. It's like a soothing balm for your brain, promoting feelings of contentment and well-being. When serotonin levels are balanced, you experience a sense of calmness and emotional stability. However, imbalances in serotonin levels can lead to mood disorders like depression and anxiety.

Mind: Serotonin influences cognitive functions such as memory and learning. Optimal levels of serotonin are associated with improved concentration and mental clarity.

Body: Serotonin also plays a crucial role in regulating appetite and digestion. Low levels of serotonin are linked to cravings for carbohydrates and sweet foods, often leading to overeating and weight gain.

Mood: Adequate serotonin levels are essential for maintaining a positive mood and warding off feelings of sadness and depression. Activities like exercise, exposure to sunlight, and social interactions can help boost serotonin production naturally.

 2. Dopamine: The Reward Chemical

Dopamine is often hailed as the brain's "feel-good" neurotransmitter, responsible for sensations of pleasure and reward. It motivates us to seek out activities and experiences that bring joy and satisfaction, whether it's enjoying a delicious meal, achieving a personal goal, or engaging in social interactions.

Mind: Dopamine plays a crucial role in motivation, focus, and decision-making. It's the driving force behind your pursuit of goals and aspirations, keeping us engaged and determined.

Body: Dopamine influences various bodily functions, including movement and coordination. It's involved in the regulation of muscle control and can impact motor skills.

Mood: Healthy dopamine levels contribute to feelings of happiness, enthusiasm, and fulfillment. However, excessive dopamine release, as seen in addictive behaviors, can lead to compulsive tendencies and risk-taking behavior.

 3. Endorphins: The Natural Painkillers

Endorphins are the body's natural pain relievers, produced in response to stress and physical discomfort. They act as neurotransmitters, dulling pain signals and creating feelings of euphoria and well-being. Endorphins are often released during exercise, laughter, and moments of pleasure.

Mind: Endorphins have a powerful impact on mood, reducing feelings of stress and anxiety. They promote a sense of relaxation and mental clarity, helping to alleviate symptoms of depression.

Body: Endorphins play a crucial role in pain management, reducing the perception of discomfort and promoting feelings of comfort and well-being. They can also boost immune function and improve sleep quality.

Mood: The release of endorphins is associated with a sense of euphoria and happiness, often referred to as the "runner's high." Activities like exercise, meditation, and laughter stimulate endorphin production, enhancing mood and reducing negative emotions.

 4. Oxytocin: The Bonding Hormone

Oxytocin is often called the "love hormone" or "bonding hormone" due to its role in social bonding, trust, and intimacy. It's released in response to positive social interactions, nurturing behaviors, and physical touch.

Mind: Oxytocin promotes feelings of trust, empathy, and connection with others. It enhances social skills and fosters emotional intelligence, strengthening interpersonal relationships.

Body: Oxytocin has physiological effects such as reducing blood pressure and cortisol levels, leading to relaxation and stress reduction. It also plays a role in childbirth and breastfeeding, stimulating uterine contractions and milk ejection.

Mood: Increased levels of oxytocin are associated with feelings of warmth, affection, and security. Acts of kindness, hugs, and meaningful conversations can trigger oxytocin release, enhancing mood and fostering a sense of belonging.

In conclusion, these four feel-good hormones - serotonin, dopamine, endorphins, and oxytocin - wield immense influence over your mind, body, and mood. By understanding how they function and incorporating activities that promote their release, you can nurture a greater sense of well-being and happiness in your lives. Whether it's through exercise, social connections, or moments of joy and laughter, embracing the feel-good factor can lead to a more fulfilling and balanced existence.

 I'm here to help you heal and turn your pain into gain. You are not alone in this journey to feel calm, hope and power. Send me an email right away to begin your well-being journey.

email:counselling.calm@gmail.com

Best of luck, Cheers,

7 Incredible Tips To Reach Your Goals

 As you have opened a new chapter of your life, new energy can bring new life in 2024. Setting goals is the first step towards turning the ideas into actions. Whether your aspirations are personal or professional, achieving your goals requires dedication, strategy, and a positive mindset. In this blog, we'll explore effective ways to turn your dreams into reality and navigate the path to success. Open your heart and make ways for unprecedented times to perceive glorious days.

1. Cultivate a Positive Mindset

Be mentally ready for change. Your mindset plays a pivotal role in achieving your goals. Cultivate a positive outlook, and when faced with challenges, see them as opportunities for growth. Visualization, positive affirmations, and surrounding yourself with supportive individuals can contribute to a resilient mindset.

2. Define Clear and Achievable Goals

Before embarking on your journey, it's crucial to clearly define your goals. Ensure they are specific, measurable, achievable, relevant, and time-bound (SMART). For instance, instead of setting a vague goal like "lose weight," specify "lose 10 pounds in two months by following a healthy diet and exercising three times a week."

3. Create a Roadmap

Break down your overarching goal into smaller, manageable tasks. Develop a step-by-step plan that outlines the actions required to reach each milestone. This roadmap provides clarity and helps you stay focused on the immediate tasks at hand.

4. Prioritize and Focus

Identify the most critical tasks that will contribute significantly to your goal. Prioritize these tasks and focus your energy on them. It's easy to get overwhelmed, so breaking down your journey into smaller, manageable steps allows you to concentrate on what truly matters.

5. Stay Consistent and Develop Habits

Consistency is key to success. Establish daily or weekly routines that align with your goals. Consistent actions create habits, and habits lead to long-term success. For instance, if your goal is to become a proficient writer, commit to writing a certain number of words every day.

6. Build a Support System

Surround yourself with a supportive network of friends, family, or mentors who understand and encourage your goals. Having a strong support system provides motivation, accountability, and valuable insights when facing challenges.

7. Consistently evaluate your resolution

It's a fact that you won't stick to your resolution if you don't give it regular thought. Thus, a regular evaluation is essential to achieving your aim.

Plan to evaluate the "big picture" once a month in the first week of the month. This will function as a planning meeting where you will assign more manageable tasks and objectives to certain weeks over the month. Check-in once a week to see how the monthly objective is coming along. If you have minor resolution chores, set a daily reminder.

Thinking about your resolution every day might sound a little ridiculous, but over a single year, those tiny, incremental adjustments add up to big changes.

 Conclusion

Reaching your goals is a transformative journey that requires dedication, perseverance, and a strategic mindset. By defining clear goals, creating a roadmap, cultivating a positive mindset, and staying consistent, you can unlock your full potential and turn your aspirations into reality. Embrace the challenges, celebrate the victories, and remember that the journey is just as important as the destination.

 As the year draws to a close, celebrate a beautiful journey of self-discovery.  the voyage, learn something new every step of the way, and delight in discovering the best version of yourself. Allow the rebirth energy to guide you towards a more prosperous and health-conscious New Year.The magic you have a power in new things is beginning is truly the most of. As we approach the beginning of a New Year.

I'm here to help you heal and turn your pain into gain. You are not alone in this journey to feel calm, hope and power. Send me an email right away to begin your well-being journey.

Best of luck, Cheers,

email:counselling.calm@gmail.com

7 Incredible Tips to Beat the Winter Blues

 I met my neighbour yesterday. He complained that I don't like cold weather as it gets dark early and cold. We have to stay home with kids often. That's why I like talking about Winter Blue, today to prepare you for the coming days. If the colder weather and shorter days make you the winter blues, you're not alone.

1. What are Seasonal affective disorder (SAD) Symptoms

Generally, being familiar with symptoms would help you with treatment. During cold days, It’s not uncommon to experience difficulties concentrating, a change in your sleep routine, or sadness.

 Have you had these feelings? You may say I'm depressed most of the time. I'm not feeling sociable/I'm withdrawing from social situations. You may feel hopeless, worthless, or forlorn. Possibly, having experience of oversleeping or inadequate sleep. Having difficulty keeping up with everyday tasks, disinterest in activities, or a lack of energy. 

For some, this mood shift is transient and readily handled by lifestyle changes. However, for some people, the winter blues can progress to a more serious form of depression known as seasonal affective disorder, or SAD. What's the good news? There are several options you may do to get rid of the winter blues. 

2. Focus On Your Self-care 

To beat the winter blues, you should begin taking care of your mental health.

List three to five situations for which you are thankful.

Invite yourself to something warm to eat or drink.

Lighting a few fragrant candles.

Try relaxation methods and deep breath

Make a call to a friend—new or old—that you enjoy conversing with or haven't heard from in a while.

Take a break from screens in general and social media in particular.

Take a look over old photos. 

Take ten minutes to tidy or declutter your area.

During daylight hours, open your blinds to let in some natural light. 

See a comedy or drama that makes you chuckle.

Consider your options for volunteering.

3. Keep Your Regular Routine

Try your best to keep your regular routine as normal as possible. Changes frequently have an impact on your emotions. So, sticking to your regular routines helps you stay interested. Include socializing in your routine if it gives you energy. If spending time alone and pretty much keeping to yourself is more your style, concentrate on things that will allow you to unwind, think, and feel refreshed.

4. Creating a work-life Balance

Creating a work-life balance entails becoming more effective at managing your time and planning your professional obligations, which can free up space for more personal pursuits, such as spending time with friends and family or leisure activities and relaxation.

5. Get Active

Try to raise awareness of the positive effects of physical activity, such as going for a stroll in the park, taking a dancing class, or playing tennis. Exercise can help prevent and alleviate anxiety and sadness.  Make plans to take a tour through your favorite locations and places to visit. Being under the sun helps to boost vitamin D levels, all of which can contribute to an enhanced emotional state, also, it regulates serotonin activity, enhances melatonin synthesis, and balances your circadian cycle.(1)

6. Eating Healthy

Eating healthy is particularly crucial in the cold.  When you have the winter blues, you may crave carbs and sugary foods like bread, spaghetti, and chocolate. However, you should also be eating lots of fresh fruit and vegetables. Besides, taking supplements such as Magnesium, Vitamin D pills, or vitamin D could be a substitute. For example, vitamin D-fortified foods, soy milk, oily fish, salmon, mackerel, and sardine, milk, cereals, and oats can provide you with vitamin D and could assist with alleviating your symptoms.

7. Ask For Professional Help

It could be time to look for professional help if your symptoms intensify.

I'm here to help you. Send me an email right away to begin your well-being journey.

Best of luck, Cheers,

email:counselling.calm@gmail.com

References

1. Melrose S. Seasonal affective disorder: an overview of assessment and treatment approaches. Depress Res Treat. 2015;2015:1-6. doi:10.1155/2015/178564

Online Counseling Service

 

Individuals and families can get counseling services online. Counseling services to kids (10-12 years old), teenagers, and adults who like to begin their journey of self-discovery and seeking a solution. Your Routh To Success Will Be Shown Here.

 Finding a therapist in your region who is accessible to work with you may be challenging. You experience distress, heaviness, and defeat. You're sick of your current situation and believe counseling might be able to help, but you're not sure how it will actually work. You most likely have a schedule at the moment. Send me an email: counselling.calm@gmail.com

Why Choose Me?

Because I have knowledge, experience, and skills. You may work on your present issues and develop more of who you want to be through online counseling. You may learn healthy coping mechanisms, how to build stronger bonds with others, and how to live a more genuine life. You have a convenient, secure, and safe choice for treatment. Send me an email right now to be with a counselor who can guide you on your path to self-discovery and show you your well-being path.

• Individual Counseling
• Teen Counseling

• Online Counseling
• Parenting Techniques 

 I'm here to help you heal and turn your pain into gain. You are not alone in this journey to feel calm, hope and power. Send me an email right away to begin your well-being journey.

email:counselling.calm@gmail.com

Best of luck, Cheers,

7 Incredible Tips To Wellbeing And Happiness

 

Why do you like to have money, a new job, or a new house? Generally, the purpose of whatever you have done would be to have good feelings of wellbeing and happiness. In this article, I try to introduce you a few important tips to help you to be happier.

1. Modify Your Viewpoint

Do you tend to see the glass as half full or half empty? Are you focusing on the pleasant elements of life or calling attention to a problem? Though situations are rarely "completely white" or "completely black," it is usually more beneficial to focus on their positive aspects.

Here is a straightforward exercise to help you understand this principle: whenever anything bad happens to you, try to find at least one positive aspect of the circumstance (even if it seems fabricated to you), since addressing it as if it did not affect you would help you evaluate what happened objectively!

2. Devote Time To Yourself

When you feel in control of our time, you will be happier. Investing a little time on yourself every day is one method to do this. And to do anything we want during those times: stroll through the park or down the street, unwind on the café terrace, read the newspaper, or put on headphones and listen to music. The most important thing is to enjoy some time by yourself.

3. Keep Learning

What kind of skills do you lately possess? This boosts your self-confidence and sense of enjoyment from life whether you study through a book, video, lecture, pick up an old activity, or begin something completely new.

4. Exercise

When we talk about wellbeing and happiness, we frequently consider our own thoughts and feelings. But exercise is the best way to boost happiness. Riding, jogging, or on foot. start a garden. Dance, strike the ball, or the shuttlecock.

You may defend yourself against sadness and stress, feel fitter, and enhance both your physical and mental capabilities by exercising. Find a class that suits your learning style. And get outside or go to the gym!

                         5. Build Relationships

Create connections with others, including your family, friends, coworkers, and neighbours. Your life's foundation rests on these relationships, therefore cultivate them daily. The need to belong is one of what sets humans apart from other animals. Meeting this desire makes us feel good, however being alone over extended periods of time might depress you.

Extremely tight and cordial relationships are good happiness predictors. A strong social support system boosts the immune system, delays age-related cognitive deterioration, and lowers the 

                                       6. Show Your Appreciation

Prior to going to sleep at night, consider the three things from the previous day that you are grateful for. No matter how important or trivial the topic is, it must be done. What are you grateful for about each of them, ask yourself? Give a coworker who assisted you today a thank-you note or send him an email. One of the best ways to be of service is to be acknowledged.

                  7. Live At Present Time

Pay attention to your feelings and the outer environment. Recognize what makes someone unique. Recognize beauty when you encounter it. Enjoy the present and pay attention to your touch, taste, sight, hearing, and smell senses. Stretch the moment by focusing on this sensation, no matter how basic it may be: the astringent taste of wine on the tip of your tongue, the cat's plush fur in your hand, the sky's constantly changing hue.

Everyday With Psychology is here to help you. Send me an email right away to begin your recovery journey.

Best of luck, Cheers,

7 Incredible Tips That Teenagers Can Cope With Pressure

 

Have you ever had feelings of pressure? If so, you're not alone. If you are a teenager this article is specifically for you to cope with your mental crises and have more success in your life

Have Other People Experienced Pressure?

Generally, people experience stress in their life. Despite that, you can set goals to limit your daily stress. You're better equipped to tackle potential larger issues when you're less stressed out over minor inconveniences. However, excessive tension or stress that you can't handle prevents you from performing or enjoying your time. It may exhaust you.

 Is There A Way To Cope With Pressure?

Yes, there is. The following 7 tips will help you to improve your ability to handle your stress:

Stress can be brought on by daily life's annoyances, expectations, or difficulties. Your body produces hormones that give you more energy, concentration, and strength in response to stress. The fight-or-flight response is what this means. A slight increase in stress might occasionally be beneficial. It can assist you in completing tasks quickly, being punctual, or meeting a deadline. It may notify you of an issue that needs your attention. It may inspire you to achieve your objectives. It may encourage you to research, organize, and get ready.

The following 7 suggestions will assist you if you wish to improve your ability to handle regular stress:

1. Practice deep breathing. Take a few calm, deep breaths if you're feeling anxious or pressured. Your body's fight-or-flight (stress) reaction can be turned off with breathing. To assist you in reducing daily stress, try belly breathing or mindful breathing every day. Furthermore, Mindfulness is a way to help you experience a calm environment.

2. Eat healthy foods. Your diet has an impact on your metabolism, mood, and energy level. If you consume a lot of food, it doesn't mean you eat, well. Pick healthy foods for yourself. Generally, fast foods have fat, sweet or salt a lot. Instead of fast foods, you can eat your homemade foods with more vegetables. Also, hydrate yourself with drinking water a lot.

3. Make a daily program. If you want to keep an eye on your daily routine, use a calendar or planning tool on your phone, indicate the dates and hours of your classes, tests, and due dates for assignments. Include your pursuits. Set time to complete. Schedule time for your favorite activities. Stress can be decreased by having a strategy and an established schedule.

4. Sleep well. You might feel like staying up late after a hard day, perhaps you still have tasks to complete, or maybe you want some free time to spend with friends or your favorite programs. But you're more likely to experience stress from insufficient rest of the day if you don't have enough sleep. Enough rest and good Sleep can be beneficial for your mind and body.

5. Have daily exercise. When you exercise, play a sport, or dance to your favourite music, stress just goes away. More than just keeping you fit, exercise has other benefits. It can help you manage stress, reduce anxiety and sadness, and improve your mood.

6. Communicate with others. You are a social creature. You like to support and to be supported.  To feel supported, you need relationships with others mayo. Your well-being depends on developing a feeling of community, whether it is at work, with a religious group, or via shared pursuits like organised sports. Participating in a group activity enables you to build relationships and receive support at trying times. You may also help others, voluntarily and use your abilities, knowledge and skills. 

7. Ask for help. For many people, stress from assignments, grades, and examinations is a cause of tension. Keeping up with everything isn't always simple. Ask a teacher, parent, tutor, or mentor to act as your coach if you need assistance with exam preparation, preparing for projects, or simply getting things done.

I'm here to help you heal and turn your pain into gain. You are not alone in this journey to feel calm, hope and power. Send me an email right away to begin your well-being journey. 

Email: counselling.calm@gmail.com

Best of luck, Cheers,

7 Incredible Tips to Conquer Your Fears

As I have been asked a lot about fear, I decided to write this article about fear. If you are struggling to overcome your fears, reading this article would be helpful. It is important to overcome your fears and put yourself in a safe environment.

What Is Fear?

Fear is an emotion that is experienced when we feel threatened or are in danger. It is a natural response that helps us to protect ourselves from harm. 

Fear can be a helpful emotion as it can help us to avoid dangerous situations. However, it can also be a hindrance if it prevents us from doing things that we want or need to do.

Fear can arise from emotional, psychological, or social aspects environment in addition to physical danger. These non-life-threatening circumstances, such as public speaking, job interviews, attempting new things, and receiving negative feedback, can trigger the flight or fight reaction.

While fear can serve as a form of protection, it can also stunt our development and keep us from having new experiences and successes and grows. The first step in overcoming fear is to comprehend the "flight or fight" reaction, which is intimately tied to it. This article will look at ways to deal with fear and learn more about the flight or fight reaction.

The Natural Defence Mechanism: The Flight Or Fight Response 

The stress response, commonly referred to as the flight or fight response, is a primitive response that primes our bodies to either face or flee from danger. Stress chemicals like cortisol and adrenaline, which get the body ready to react swiftly to danger, release to cause this reaction. When our ancestors encountered predators, this reaction suited them well, but the same reaction.  

7 Incredible Tips to Conquer Your Fears

1. Being aware: The first step in overcoming fear is to admit that you are afraid. Understand why you are afraid. What is it about public speaking that makes you anxious? Is it the fear of being judged? The fear of forgetting what you are going to say? Once you identify the source of your fear, you can start to address it. Identify the events, ideas, or triggers that make you fearful. To see trends and improve your understanding of your anxieties, concerns or worries.

2. Learning: An effective way to combat fear is knowing. Learn more about the things you are afraid of. It might be easier to figure out the cause of your dread if you know the truth and common fallacies.

3. logical Thinking: Use logical thinking to counter unfavorable ideas. Decide if your dread is grounded on truth or just preconceptions. You may approach fear with a more level-headed attitude by engaging in this practise.

4. Desensitisation: You can lessen the intensity of your fear by gradually exposing yourself to the thing that makes you afraid. This method, sometimes referred to as exposure therapy, enables your body and mind to gradually become used to the fear.

5. Breathing and Relaxation: Your body tenses up when the flight or fight reaction is triggered. You may prevent this bodily reaction and maintain your composure by engaging in deep breathing and relaxation exercises.

6. Use visualization to see overcoming your fear. Your brain may be rewired to correlate the dreaded scenario with advantageous results with the aid of visualization Envision your success. Spend a few seconds visualizing yourself making a terrific speech before you enter the platform. Visualize yourself presenting your content with assurance and hearing the crowd cheer you on. Your anxiety may decrease as a result of this optimistic visualization.

7. Make a plan. If you know you have a big presentation coming up, start preparing as early as possible. Write out your speech, practice in front of a mirror, and get comfortable with the material. The more prepared you are, the less anxious you will be. If your fear is public speaking, then focus on your audience. Instead of thinking about how scared you are. 

 Conclusion

It takes time and practises to comprehend the flight or fight reaction and discover ways to conquer fear. You may progressively develop control over your fear by identifying the triggers, confronting negative ideas, and using relaxation techniques. Remember that fear is a normal part of life and that by embracing it as a springboard for development, you may live a more powerful and fulfilled life. Getting undefeated simply indicates that your fear doesn't prevent you from leading the life you were meant to lead.

Everyday With Psychology is here to help you. Send me an email right away to begin your journey of self-discovery.

Best of luck, Cheers,

What is ALS, Illness which Sandra Bullock's Partner Bryan Randall had?

 It is so heartbreaking to hear Sandra Bullock's partner Bryan Randall lost his life at 57. So, I decided to search for Amyotrophic Lateral Sclerosis (ALS). Whether ALS is avoidable, its symptoms, and its causes, are all covered in this article.

Unsplash photo

What Are ALS Symptoms?

People with ALS symptomps have a substantial lack of muscle control and it grows worse with time. The symptoms of ALS include muscle twitching, limb weakness, trouble speaking, may experience problems walking, stumbling, and weakness in the knees, ankles, and hands. It gradually impairs muscular control and affects a person's capacity for breathing, moving, speaking, and eating. According to the MayMayo Clinic, ALS is a neurological illness that affects neurons in the spinal cord and the brain. 

Although ALS cannot be cured, you may reduce the disease's progress.

What Is ALS Cause?

Although ALS is an unknown cause illness, it is a progressive neurological disorder. However, it is thought that the development of the condition is influenced by both genetics and factors from the environment. Recent research shows a connection between severe mental illnesses and ALS.

Can ALS Be Prevented?

One cannot stop ALS.1 However, scientists have discovered that carotenoids, a pigment present in plants, may assist in either preventing or postponing the onset of neurodegenerative illnesses like ALS.

What are Carotenoids?

Orange, red, green, and yellow pigments found in fruits and vegetables are called caroteno Carotenoids. Green leafy foods including broccoli, kale, spinach, and coriander have high levels of carotenoids.3

Inflammation is brought on by oxidative stress, which is brought on by the body's increasing amounts of free radicals. Antioxidants, which slow down or stop cell damage in your body, include carotenoids.4

The nerves that instruct muscles to contract are inflamed and destroyed in ALS. Carotenoids can aid in the prevention of neuroinflammation, according to research.5

 It would not be shocking that disturbances of the nervous system can cause cognitive, psychological, motivational, and behavioral dysfunction. 

   I'm here to help you heal and turn your pain into gain. You are not alone in this journey to feel calm, hope and power. Send me an email right away to begin your well-being journey.

Best of luck, Cheers,

email:counselling.calm@gmail.com

References:

1. Centers for Disease Control and Prevention. Amyotrophic lateral sclerosis (ALS).

2. Fitzgerald KC, O’Reilly ÉJ, Fondell E, et al. Intakes of vitamin c and carotenoids and risk of amyotrophic lateral sclerosis: pooled results from 5 cohort studies. Ann Neurol. 2013;73(2):236-245. doi:10.1002/ana.23820

3. Cho KS, Shin M, Kim S, et al. Recent advances in studies on the therapeutic potential of dietary carotenoids in neurodegenerative diseases. Oxid Med Cell Longev. 2018;2018:4120458. doi:10.1155/2018/4120458

4. National Center for Complementary and Integrative Health. Antioxidants: in depth.

5. Lakey-Beitia J, Kumar D. J, Hegde ML, et al. Carotenoids as novel therapeutic molecules against neurodegenerative disorders: chemistry and molecular docking analysis. Int J Mol Sci. 2019;20(22):5553. doi:10.3390/ijms20225553

6. Yaron A, Schuldiner O. Common and divergent mechanisms in developmental neuronal remodeling and dying back neurodegeneration. Curr Biol 2016;26:R628–R639.