Why Do We Feel Homesick?

As we grow, we naturally create attachments to things specifically available to that environment. Homesickness happens when we are displaced from a familiar environment and are forced disconnected from what we are used to. This causes anxiety and emotional distress.

It can be a challenge to adjust to a new environment, culture, language, social networks, etc. The initial culture shock and lack of control over what happens around you can cause confusion, loneliness, and anxiety. Our fight-or-flight alarm system can also trigger the body to respond in various ways.

Homesickness Symptoms

The consequences of homesickness can manifest as mild to severe symptoms. There is a potentially incapacitating impact on physical, cognitive, and psychological functioning, which can affect anyone no matter what culture, race, age, and context.

Here are some of the typical symptoms caused by homesickness:

1. Physical
   ・Disruption of sleep and appetite
   ・Increased risk of infection and gastrointestinal issues
   ・High arousal which may lead to physical ailments such as headaches or dizziness
   ・Hormonal changes that suppress the immune system
   
2. Cognitive
   ・The pervasive desire to return home and pessimistic views about the new environment impacts the person’s general behavior and psychological functioning
   
3. Psychological
   ・Depression
   ・Loneliness
   ・Anxiety

The symptoms come as a complex mix of psychological, cognitive, and physical, so it can be difficult to fully recognize that being homesick is the cause of reason.

If you are reading this in preparation for making the move, the post below may help you with what to expect when you go through the change.

4 Ways to Cope With Homesickness

The science on homesickness is typically focused on the cause and symptoms, and there aren’t many documented studies on coping strategies. However, research suggests that mental health counseling, social connections, and achieving a sense of belonging in a new environment, are crucial ingredients in overcoming homesickness.

Here are a few coping ideas that could help this process.

1. Explore Your New Home Area

Staying still will give room for the brain to lament all the wonderful memories back home. So, try to get moving and feed your brain with exciting new information. No matter how much you think you’ve already explored your new home area, there is always more to find. Stay open about it with a fresh mind.

Look up places you’ve never been to or wander around and see where you’re drawn to. Even more, bring a camera to see if you can look at things from a different angle. The stimulation you get from traveling is known to relieve stress, and there’s always a way to find new stimulations as if you were a tourist. Try to go out with a fresh perspective and an adventurous mindset so that you can land upon pleasant surprises and new encounters in the area!

It’s time to start finding things that you love about your new home!

2. A Deeper Connection With Existing Relationships

Moving to a new area doesn’t mean you become estranged from your friends and family. In fact, it can make you closer.

Sure, the relationship you had won’t be the same in the way you communicate because there is distance. However, this is a great time to connect deeper with your loved ones.

You can exchange care packages that consist of pictures and local products gathered while you explored. Long heartfelt hand-written letters and quality phone conversations are highly appreciated in this day and age where loose and impersonal connectivity through social media has become the main way we connect.

Take this as an opportunity to form authentic connections with the people you love, but don’t dwell and spend too much time on your relationships back at home. Set a time to bond with your existing relationships, but at the same time, don’t forget to create a new life that’s based on your local reality.

3. Work on Self-Care and Mental Health

The isolation you feel when you move to a new place can be used to your advantage. It’s an excellent opportunity to work on yourself when there is alone time.

Moving to a new place means that you can rewrite expectations of who you want to become. Try to form reflective habits like journaling or meditating every day. If health is your concern, exercise and practice a healthy balanced diet. On the other hand, daily reading is a great way to nurture knowledge and relax. Perhaps this is the opportunity to invest in a skill you want to learn. So, take the time to create habits that shape the life you want to form.

If homesickness is mentally getting to you, this is a great time to exercise habits that help you achieve mental strength.

Science suggests that mental health counseling is also helpful in combating homesickness. If you need someone to walk through the problems with you, an AI (Artificial Intelligence) can help without any restrictions on time, schedule, or location. It’s an affordable alternative counseling method with a free trial period. Give it a try!
→SELF MIND

4. Build A Connection With People in Your Area

Social connections help us feel fulfilled in our life. As much as you may miss your connections at home, it is important to work towards building a new social landscape.

Try to actively go out and meet new people in your area. If you’re really homesick, it may help to find others who also miss home or are originally from the same area as you. Volunteering, online social platforms, hobby communities, and educational classes are all great places to meet like-minded people. Getting to know someone takes time, so stay optimistic even if you can’t find someone you connect with right away.

As you meet new people, try to keep a record of all the fun things via photos and journaling. It is important to see the progression of the great memories you build to acknowledge the growth you’re going through.

Good Things Take Time

Don’t get discouraged if you can’t meet the right people or can’t adjust to the new lifestyle right away. We all start somewhere to create an environment that we can call our new home. It takes time to learn and adjust to the new culture, people, food, and ways of things.

Try to enjoy the excitement of feeling like an explorer or a newcomer. This is the time to embrace fresh perspectives and inspirations that flow in as an outsider, and to create a new life that we desire!

Reference:

Ferrara, T. (2020). Understanding Homesickness: A Review of the Literature. Journal for Leadership and Instructions, 8–15. https://files.eric.ed.gov/fulltext/EJ1255848.pdf


Southwick, N. (2021, June 22). 26 Ways to Reduce Homesickness Abroad. Go Overseas. https://www.gooverseas.com/blog/ways-reduce-homesickness-abroad

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What Does It Mean to Be Mentally Strong or Weak?

・No One Is Mentally Strong to Begin With

First of all, what does it mean to be mentally “strong” or “weak”?

Mental strength isn’t a given strength people have. It’s more about how good you are at navigating through emotions when a negative incident occurs.

For example, lets’ say a man was given the opportunity to do a presentation at his company. Over a few days, he gathers information, creates the necessary files for it, and presents everything at the end. However, the boss responds with very critical feedback. How does this man react to that critical feedback?

Scenario 1: Let me incorporate what he said and try again

Scenario 2: I’m not going to care about it too much

Scenario 3: I tried so hard, yet all I got was a critical opinion on it

Scenario 1 is a response from someone who is positive that tries to grow towards their next opportunity. Scenario 1 is the most ideal way to navigate your emotions. Instead of facing away from the problem, they improve their skills so that they can prepare and build their mental tolerance towards the issue.

At a quick glance, the scenario 2 response seems like a response from someone who is mentally strong. However, this does not consider fixing the situation to prepare for future possibilities. This response is effective in brushing off malicious and offensive acts carried out towards a person. It is important to assess how important the situation is before you choose this option

The most problematic is scenario 3. A negative response to feedback only grows negative emotions within that leads to a loss of self-esteem. This is spotted in people that are always too serious or are perfectionists. When they can’t achieve their ideal goals, they tend to self-sabotage.

・It’s Important to Shift Your Thoughts

When there’s an inconvenient event that happens, we feel unpleasant. After the unpleasant feelings, it turns into negative emotions of frustration or anxiety. This shift from unpleasant to negative emotion is part of how the brain reacts and we cannot change this mechanism.

Most people who are mentally vulnerable tend to be affected by these negative emotions that arise. Eventually, they feel trapped in a negative cell from the illusion that they’ve created.

People who are considered mentally strong are capable of shifting their thinking more positively before they get affected by these negative emotions.

This thought shift is a vital skill. If we use the example from above in the case of the presentation getting critical feedback from the boss, you can shift your thinking into the positive by focusing on your potential growth from this experience.

5 Mental Strength Training Methods to Try Now

Just like muscle strength or endurance training, we can build out our mental strength so that we become more tolerant of adversities. Below, we introduce the 5 training methods we recommend for you to try.

Method 1: Self-Reflect Through Self-Talk

By changing the pronouns while you talk to yourself, you can create a second-person dialogue. This allows you to see your situation from a distance so that you can see things more clearly and objectively.

You can specifically shift the dialogue by using first-person, second-person, and third-person pronouns. Below are examples if we continue the scenario of presenting and receiving critical feedback from the boss.

・First-Person
“I’m super nervous. I’ve perpared well, but I wonder if everyone will understand.”

・Second-Person
“Hey, you don’t have to feel so nervous. You’ve prepared well, so all you have to do is present with confidence.”

・Third-Person
“He doesn’t have to feel that nervous. He prepared well. I’m sure people will understand if he presents with confidence.”

As you can see, talking to yourself as if you were another person creates the necessary distance to gain clarity.

Method 2: Mindfulness Meditation

Mindfulness is a way of thinking that enhances the experience of the present “now.” Mindfulness meditation is applied in cognitive behavioral therapy within the mental health field.

It focuses on subtle sensory signs of the body, such as how it feels when a single bean is placed on the palm of your hand. The focus on these subtle actions helps steer our thoughts away from negativity. Once we displace ourselves from a position of stress, we can recognize new aspects that lead to solving the problem itself.

1. Sit with a straight back
2. Close your eyes and feel your breath
3. If your thoughts start to wander, bring back the attention to the breath

These 3 points are all you need to practice mindfulness meditation. Start from 3 to 5 minutes of practice and then expand to 10 minutes or 15 minutes as you go.

Method 3: Think Like a Fly on the Wall

The Fly On The Wall method is a great way to gain objectivity. As the word spells it out, you act as if you’re a fly on the wall as if you could understand the situation with a bird’s-eye view.

This method is test proven through an experiment at Ohio University and known to be effective as a stress care method. Similar to mindfulness meditation, it requires no tool.

The most important technique in this is to create an external view of what’s happening to yourself.

You’ll be affected less by negative emotions once you learn how to separate your emotions and actual reality. You don’t have to be a fly. It could be another bug, a cloud, a light pole. By continuing this practice, you train your mind to constantly take an objective perspective and this helps cool down anger when it arises.

Method 4: Organize Your Thoughts on a Piece of Paper

If a negative incident is straining your thoughts, try writing it all out on a piece of paper.

The content should be based on what happened and how you felt.

• I got into a fight with a friend – Unhappy
• I had to go to work on a day off – Sad
• I got stuck in traffic – Frustrating

When we write out how we feel on a piece of paper, the visualization of our feelings helps organize our thoughts. The understanding of why we feel unhappy or frustrated will give us the opportunity to recognize our biases and negative beliefs.

Negativity is contagious so it’s easy to roll down the negative spiral once you’re in it. Write out all your feelings and organize your thoughts. See if you can capture things in a more positive light.

Method 5: Learn How to Build Automatic Positivity

Mental weakness comes from us reacting negatively to incidents. This is called “automatic thinking,” and when our automatic thoughts are steered negatively it can trigger a state of depression.

However, this tendency can be fixed through training by continually focusing on the 3 points below:

1. Reflect on your past success
2. Think positive thoughts if you ever feel yourself getting negative
3. Think of the influences that positive memories bring

First, recall a positive success memory. It can be anything from receiving a compliment or a good score on a test. Think of what elements produced the results and try to unravel the secrets to your success and failures. Continually recalling your success will automatically kick your thoughts into positive gear.

It’s also helpful to recall how you’ve overcome failure. If you ever feel negative, remember the moment you grew from your failures. Perhaps it’s now a great story to tell or you recognize how important someone was to you. Try to understand the past as a positive event that made you who you are today.

If your friends encouraged you through failures, you can take it that you have great friends. If you’re able to make it into a great story from the past, perhaps you have the whit to do so. Sprinkle these positive aspects into your mind and this will help create an automated process towards positive thinking.

Strengthen The Mind and Body Through Mental Training

We talked about strengthening our mental tolerance through training, but weakness has its benefits too.

If you tend to be sensitive to small incidents, another way to see it is that you are expressive and have a strong sensibility. If you feel anxiety and pressure, it could mean that you feel more responsible than others.

If you feel that you’re mentally weak and need the training to build mental tolerance, just make sure that you don’t lose the great aspects that you already have. We hope you keep your unique greatness as an individual while building out parts that need support for a more enjoyable life!

Nowadays, an AI can help you on your mental journey without any restrictions on time schedule, or location. The more you interact, the more adequate advice it can give. It’s an affordable alternative counseling method with a free trial period. Give it a try!
→SELF MIND

Reference：

【World Health Organization】

【BlueCross BlueShield THE HEALTH OF AMERICA】

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Signs You Might Be Depressed

Depression and mental illnesses do not manifest in a way that is easily understood from the outside. There are many instances where we’re already at that stage without any noticeable symptoms.

In fact, university studies mention that most depressed patients don’t initially seek medical help for depression. Most people think they have something wrong physically and later find out the root cause was mental. This is called “masked depression.”

Consider that you might be depressed if you notice the following signs:

・You Repeatedly Make Mistakes You Never Used To Make

When we’re depressed our attention scatters, leading us to make more mistakes to perform badly. It can be small mistakes from misspelling to missing details or big mistakes like sending the wrong email to a client or forgetting an important appointment.

These mistakes can bleed into our personal life as well. Even when someone points out the mistake, we oftentimes don’t have the capacity to process what’s pointed out. Eventually, this leads to a path of more mental hardships.

・You’ve Noticed A Change In The Amount of Food You Eat

A university study indicates that when we’re depressed, we tend to overeat or crave sweets. This means that there is a correlation between the amount we eat and our mental state. There’s no doubt we need food to live, but overeating is an unhealthy habit. Weight gain and physical difficulties that come with it can become additional stress if we’re not careful enough.

・You Have Less Communication with Co-Workers

When work gets to us, we naturally distance ourselves from it and communicate less with co-workers. Even if you are an extrovert, if you find yourself being less communicative, declining work-related social engagements, it could be because you’re depressed.

5 Ways To Relieve Stress When You Feel Depressed

If you notice the signs of stress or depression, it’s best to get rid of them as early as possible. Stress coping methods differ for each person, but if you’re unsure of where to start from, below are some methods you can try.

1. Find a Hobby to Enjoy on Your Own

If work is bringing you down, allocate time for hobbies where you can completely distance yourself from the difficulties at work. It can be an outdoor or indoor activity, but ideally, it should be an enjoyable activity that is easy to incorporate into your routines.

If you don’t have any hobbies like that, we recommend books and movies. “Cry sessions” through reading books and watching movies, are known to be healthy for our mental wellbeing. Comedic movies can make us laugh and bring down our stress hormone levels. A dive into an enjoyable world will help us feel less stressed.

2. Get Enough Sleep

We all feel terrible after making big mistakes at work. If it’s a matter of our incapability, we can always take the time to grow and learn. If it’s because we’re mentally unwell, it’s solvable.

One of the most important activities for health is sleep. According to a university study, when people continue with 4-6 hours of sleep for 2 weeks, the brain function drops to as if it were pulling all-nighters for 1-2 days. In other words, unless we sleep for at least 7 hours per day, we’re carrying on with our lives under a strong stress state.

If you want to sleep but have trouble falling asleep, we recommend that you start scheduling your sleep. We share tips and tricks on that in our past blog post:

3. Have an Internal Conversation With Yourself

It’s difficult to understand ourselves from an objective perspective. Many realize the difficulties they’re going through, only after someone else points it out.

To avoid this, we recommend having a continual dialogue with yourself using methods of “self-talk.” It’s simple. All you have to do is talk to yourself in an encouraging and compassionate tone. Canadian university research shows the effectiveness of this method too.

There are many ways you can hold conversations with yourself. Talking to yourself from a second-person perspective is known to be helpful. To learn more of how to do this, check out our past post:

4. Talk With Friends Outside of Work

The basic and most effective way to release stress is to talk to friends. It may not be appropriate for you to speak about work stress to co-workers, but you can always rely on your friends from other social circles. The content of what you say doesn’t matter. The most important thing is for you to “feel better” after speaking to them.

Direct conversations with them will alleviate stress and help you gain an objective perspective on your problems. Constructively explaining what has happened and why you are feeling the way you do, will help you organize your thoughts. You might even find a positive outlook in the end!

5. Talk to a Mental Health Professional

If none of the 4 methods above work, we recommend seeking professional help.

The National Health Institute (NIH) lists ways to seek help via phone and text. They also provide guidelines in finding professional help.

If that seems like a jump to you, there are apps that can casually help. SELF MIND is an AI chatbot that assists your mental health journey. For working adults, it can be difficult to find time to go see a professional, and with this, you can converse casually throughout the day to see how you’re feeling.
→Check SELF MIND in app store

Health Is Wealth, Its Okay to Let Go

When we overthink, we tend to corner ourselves into feeling low.

Get out and enjoy your hobbies and get good sleep. Find ways to enjoy your time on your own terms, and hopefully, this will lead you to more mental and physical vitality.

References：

Konishi, K., & Hyakutake, A. (2015). Factors Associated with Depression and Atypical Depression in Japanese University Students. Showa Woman’s University Departmental Bulletin Paper, 902, 21–33. https://swu.repo.nii.ac.jp/?action=pages_view_main&active_action=repository_view_main_item_detail&item_id=6026&item_no=1&page_id=30&block_id=97

Nakao, M. (2004). Industrial Mental Health in an Information-oriented Society : Relationship between Depression and Perceived Somatic Symptoms. Japanese Journal of Psychosomatic Medicine, 44(10), 735–744. https://doi.org/10.15064/jjpm.44.10_735

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The Infant Phase

One of the top moments a parent feels stressed is when we don’t understand what their infant is trying to communicate. This is a phase where we also have to deal with our own insecurities and frustrations of not being a pro parent yet.

・Embrace a Child’s Need to Learn From Their Failures

Typically, once an infant can walk, they start making a mess. Sometimes they won’t even listen to what you have to say, and that can be quite frustrating. Oftentimes we try to discipline them right away, but it’s important that we give the child an opportunity to fail and learn on their own.

For example, if your child insists on only wearing a t-shirt in the freezing cold outside, a natural response is to try and teach them to wear a sweater “because they’ll catch a cold.” However, a child that doesn’t understand this will reject the idea. This kind of small rejection leads to frustration for many parents.

When you want to discipline a child, it’s important that they understand the consequences. Instead of telling them what is wrong or right, embrace a child’s failure so that they can learn. In this case, let the child step outside in a t-shirt once so they themselves understand that more layers are needed.

・It’s Okay if You’re Not the “Perfect Parent”

Parents are role models for the children, but that doesn’t mean we all become perfect people once we’re parents. Regardless, we all try to strive for perfection so that we can meet our ideals of what a parent should be. This can cause stress and frustration. It’s important to let go of perfectionism and be okay with not being the “perfect parent.”

Parental demands can be stressful at times. If you’re feeling stressed, ask for help from a partner or family to take some occasional time off. You are your own person before you’re a parent. You should take good care of your mental wellbeing so that you don’t reach a point of boiling frustration.

Remember that you’re on a growth path together with your children and everyone in the family. That should bring a sense of relief.

・Visualize Near-Future Possibilities

No matter how hard we try, there are still unexpected moments where we feel the mental toll of being a parent. If you feel that your frustration might be pointed unfairly towards your partner or child, try to envision the following things:

• He/she is naughty now, but what are the chances that they grow to become someone incredible?
• What would my child be interested in once she/he enters elementary school?
• Would I be able to share the struggles of being a parent once he/she has their own child?

By visualizing a future, you can get away from the present reality for a while and also use the gained motivation to strive forward.

The Child to Teen Phase

The idea of individuality and independence sprouts between the child to teen phase. The parent needs to adapt to the rapid changes that happen during this phase. Otherwise, there will be lots of repetitive clashes that create frustration on both ends.

・Understand That They Are Different From You

Once a child enters elementary school, they become more and more capable of doing things on their own, and individual personalities start to grow.

If you come off as too overbearing during this phase, it will lead to countless arguments and stress. As your child grows, try to grow your own sense of understandings along with them. A healthy acknowledgment, that your child is a different person from you, will create a good sense of mental relief in keeping a healthy relationship.

・Respect Their Individuality

It’s very important to respect a child’s unique individuality.

For example, if a child wants to do other things than study, you might tell them, “Your future happiness depends on how hard you study.” A child may resent the fact that you took away their passion if you stop them forcefully. The rebellious phase is a tricky phase that can easily escalate to lots of arguments and frustrations.

Each person has their own way to value happiness. Even as a parent, you should be very mindful not to push your own values of what happiness means. If you can show respect to the uniqueness that they hold and try to be their support throughout, parenting will become less frustrating.

・Learn How To Better Manage Anger

Anger management is an important tool to self-control the anger that manifests within. If you feel anger arise, the next few actions can help suppress it quickly and effectively.

• Immediately count to 6 on the spot
• Create physical distance between the cause of your anger
• Recall positive memories from the past
• Take a deep breath
• Cook

These are just a few examples of the actions you can take to steer your focus away from anger.

A university study took 4 pairs of parents and asked them to exercise anger management. Results showed that it gave them a rational perspective on their anger and helped curb frustration.

As a child grows, they will become self-aware and disapprove reactionary anger that comes from a parent. The best attitude and practice to have as a parent is to start from within.

Change Your Outlook To Grow Happier Together

If you tend to feel stressed and overwhelmed from the responsibilities of being a parent, all you need is a little shift in your outlook to reduce some of that stress.

It’s also very important that you learn how to take enjoyable breaks through exercise and hobbies. To learn more about ways to relieve parental stress, check out this other post!

Reference：
Matsumoto, M., & Shibayama, K. (2011). Anger Management for Interpersonal Relationship Improvement. Memoirs of the Faculty of Education, Kumamoto University. The Humanities, 60, 153–162. https://ci.nii.ac.jp/naid/110008750850

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How to Spot Power Harassment

There are 6 types of actions that qualify as power harassment:

• Psychological abuse
• Physical abuse
• Elaborate demands (Demands that exceed a person’s skill or capabilities)
• Miniscule tasks (Tasks that limit a person’s skill or qualifications)
• Socially isolating a person
• Invasion of privacy

In this article, we will focus on power harassment based on these 6 types.

The Boss Thinks They’re “Teaching You A Lesson”

Type: Psychological abuse, physical abuse, elaborate demands

When you hear that there’s power harassment at a workplace, what situation first comes to mind? Many might think of a boss excessively criticizing a worker over their small mistake. No one wants to “excessively” chastise a person and there is a possibility that the boss is not aware of their power harassing actions. What they may think as a “teaching moment” turns into power harassment when they are unconsciously abusing their position of power.

On the other hand, it can be tricky for a boss when things get misinterpreted. A boss may hand over a challenging project with good intentions so that a person could grow towards taking the next steps in their career. Unfortunately, some employees may take this as a power harassing “elaborate demand” pushed upon them.

Lacks in the Ability to Assess Yet Oblivious to It

Type: Elaborate demands and minuscule tasks

It can be considered power harassment if a boss demands an unfair task to a new employee that hasn’t been taught the task yet, or if a boss keeps asking a well-experienced person to do only minuscule tasks.

It’s okay if you’ve already agreed on these kinds of arrangements, but if a boss can’t allocate proper work fit for a person’s skill, it probably means that they lack the capability to assess their employee’s skills.

Yes, there are cases where a boss may intentionally give out these tasks that don’t match a person’s qualifications. However, the most common reason this trouble occurs is when the boss is very talented himself, yet has low management skills.

They’re Insensitive to Begin With

Type: Psychological abuse, socially isolating a person, invasion of privacy

This kind of power harassment happens when a boss is incapable of thinking about what another person may feel due to their actions. They may mock an employee directly or ask unnecessarily personal questions.

The root cause of this type of harassment lies in a boss’s personality. In this case, an employee should go consult someone else who is in an adequate position to help them improve the situation.

5 Power Harassment Prevention Methods You Can Use Right Away

Most victims of power harassment never take action because they think that, “there’s no way to fix the problem.” If you don’t take action, the power harassment will continue until you leave the position. To protect your own mental well-being, the following methods may help prevent a situation before it escalates.

1. Tell Your Boss What You Really Think

As mentioned above, most times bosses may be acting a certain way without noticing what
consequences their actions are causing. Letting them know how you’re feeling is important in this case.

Let them know specifically what’s bothering you whether it’s an action they take, words they say, or if it’s simply a matter of tasks that seem unfit to your skills. Specific details will allow a boss to make improvements on their own actions.

Some bosses can affect more than one person. If there are others suffering from power harassment by the same boss, try to help each other out.

2. Keep A Detailed Record of Your Harassment

If excessive power harassment leads to PTSD or other mental illnesses, you can sue them for it.
The court case will look into whether there were grounds for power harassment or not. Keep a daily record of the harassment that you took. This will serve as proof in court.

The best proofs are visual or sound recordings of the incidents. If it’s difficult to record, the next best thing is a written record whether it be in a notebook or your smartphone. When you keep a written record, try to include the following points:

・Date and time
・A detailed description of the location
・People who were present in that same location
・Detailed specifics of the harassment (including conversations)
・How the harassment made you feel

Try to keep all recordings truthful to facts and avoid coloring the situation with biased expressions. This will enhance the reliability of your recordings.

3. Talk to Others In A Different Division or Report to HR

If you have difficulty speaking directly to your boss, you can raise your concerns to a person in HR or a different division that can help.

Research shows that people with high self-efficacy tend to try and go solve problems on their own instead of relying on others. Power harassment may not solve immediately when you raise your concerns, but external help will lead to improvements in the long run.

The courage to step forward is essential in combating power harassment.

4. Find Aspects That Your Respect of Your Boss

This may sound contradictory, but “getting to know your boss” can be an effective alternative approach. Power harassments commonly occur when a boss and their subordinates lack communication. In other words, a lack of trust can lead to power harassment.

It takes both sides, but you can build trust towards your boss on your end by finding aspects you respect about them. It’s difficult to see the good in people when we keep focusing on the negative aspects. Your boss has earned their way into a management position, so surely, there is something attractive or good about them. When we respect someone, we can start to trust them enough to understand why they act the way they do.

Trust can create a 180-degree changed perspective of an incident. If you start liking your boss, you may no longer feel that you’re being harassed.

5. File A Complaint with The U.S. EEOC

If there are no harassment procedures in place or adequate people you can talk to, there are places outside of the office where you can raise your concerns. If you’re in the US, consider filing a complaint with the EEOC. The EEOC will investigate your claim and work with your employer to put an end to the situation. If it still continues then, the EEOC will advise you to sue your employer.

If you feel hesitant about talking to a person, AI (Artificial Intelligence) counseling may be a helpful alternative. It can listen to your problems without any restrictions on time schedule, or location. It’s an affordable alternative counseling method with a free trial period. Give it a try!
→ SELF MIND

Don’t Bear Through Power Harassment

There is no need to bear through power harassment. It only harms your mental and makes you incapable of thriving. We hope that the methods mentioned in this post will help you face your power harassment issues starting tomorrow!

References:

Hara, M. (1969). Significance of Legislating Measures to Prevent Power Harassment. Seikei University: The Journal of Law, Political Science and Humanities, 90, 183–196. https://iss.ndl.go.jp/books/R000000004-I029808675-00

Sekine, A., & Naganuma, Y. (2015). Which factors inhibit talking about workplace victimization? The Proceedings of the Annual Convention of the Japanese Psychological Association, 79(0), 1EV – 060. https://doi.org/10.4992/pacjpa.79.0_1ev-060

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The Challenges That Single Parents Face

A 2019 Pew Research Center study of 130 countries point out that the U.S. has the world’s highest rate of single-parent households. A 2019 Statista survey also shows that there are about 19 million single U.S. parents raising children on their own, with 15.7 million of them being women.

What are the challenges that these growing numbers of single parents face?

The Financial Challenges

Single-parent households are at high risk of financial hardship. Studies indicate that parenting alone heightens feelings of stress, uncertainty, and depression associated with finances.

The overall net worth of a single mother is significantly less than single fathers or married households. 25% of single mothers have wealth exceeding $3,500 and 50% have either no wealth or are in debt. It is said that almost half of single mothers are in poverty.

The financial challenges of the single-parent household creates an environment vulnerable to adversities.

The Physical Challenges

It can be physically tough to manage taking care of your kids and work at the same time. The younger the child, the more physical energy is required to keep up. Some parents put in a lot of work time so that they can reach financial stability and this can wear them down both physically and mentally.

Children are the motivation and reason for parents to keep pushing forward, but the physical strain, lack of sleep, and stress from all of it can affect their mental well-being at times.

Best Ways a Single Parent Can Care for Themselves

It’s a challenge for single parents to find alone time. They’re usually financially strapped as well, which makes it difficult for them to consciously engage in self-care. Single parents should put in the conscious effort to shift their mindset so that they can care for themselves.

Below we introduce the best self-care methods you can try right away.

Create a Photo Album of Your Child

One of the most satisfying rewards for a single parent is to see their kids grow. No matter how busy, try to keep a record of your child’s growth through photographs. This will motivate you in a positive way. Don’t just use your smartphone for taking pictures. Make physical prints to create a photo album so that you can share it with others and look back at your memories.

Whenever you feel stressed, flipping through these albums will help reduce stress. A university study shows that looking back at fond memories helps maintain our mental wellness. It’s a method you can try easily. We provide more details on how to do this in our past post.

Read a Little Bit Every Day

Reading is a great self-care method that is recommended for everyone. We use our imagination and try to absorb as much knowledge as we can while reading, and when we indulge in a book we can create a distance from our stressful realities.

If you’re a newly single parent, it may be difficult to find time to read. Try to find small fragments of time within your commute or before bed where you can read little by little.

Have a Talk With Your Employer

It is physically challenging to juggle between parenting and a full-time job. Talk to your employer and see if there’s room for negotiating remote work, shorter work hours, or other alternative ways to work. Sometimes, a change in the work environment can lead to better wellness.

If your company seems inflexible about changing the terms of work, as inconvenient as it may seem, we recommend that you switch jobs. Some companies proudly push forward their benefits of paid paternity leave, flex hours, remote work, and on-site nurseries. You can manage to work with less stress if you find a company that values your needs as a single parent.

Apply for Financial Help

There are programs and organizations designed to help single mothers and fathers in the U.S.

Child Care and Job Training

Temporary Aid for Needy Families (TANF) is a grant program that provides supplemental cash for up to two years to working parents. They encourage single parents through child care assistance and job training. To see more for eligibility and details, visit: TANF.

Food Programs

The Supplemental Nutrition Assistance Program (SNAP), commonly known as food stamps, can provide funds for food. You can check eligibility and details at: SNAP. For pregnant and nursing woman, WIC Farmers’ Market Nutrition Program (FMNP) also provides aid in supporting nutrition for mothers in need.

Housing Assistance

Rent is a huge part of our living cost. The Department of Housing and Urban Development (HUD) offers housing assistance through Section 8 housing vouchers. This program targets low-income households, many whom are single parents. You can check the program details, eligibility, and how to apply through their website at: HUD Housing Choice Voucher Program Section 8.

Financial Assistance for Education

There are many grants and programs widely available if you want to pursue a higher education. However, there are specific scholarships catered to single parents. You can check the long list of single parent scholarships on scholarships.com. The Pell Grants is also a popular federal government aid provided towards low- and moderate-income families based on need.

The programs mentioned here may create some financial relief for single parents who are in need of help.

Talk to Someone

People feel better when they share their struggles with others. With no partner they can rely on, single parents tend to bottle in their feelings, which can lead to worse mental conditions. The stronger responsibility they feel, the more they try to solve things on their own.

It’s okay to vent.

Talk to someone you trust. It can be a family member, a friend, or a therapist. Surely, it will make you feel a little better.

If the issues you face are hard to share with people in real life, an AI can hear you without any restrictions on time schedule, or location. It’s an affordable alternative counseling method with a free trial period. Give it a try!
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No Need to Be Perfect, Grow Together With Your Child

We become a parent when a child is born, but that doesn’t make us a perfect parent. Single parents face many physical challenges that can impact their mental well-being.

We hope that you can try some of these methods listed above and find a self-care method that works best for you. Try to take it day by day as you grow together with your child.

References:

DaVanzo, J., & Rahman, M. O. (1993). American Families: Trends and Correlates. Population Index, 59(3), 350. https://doi.org/10.2307/3645248

Financial Help For Single Parents: Benefits, Grants & Programs. (2021, April 29). Debt.Org. https://www.debt.org/advice/financial-assistance-for-single-parents/

Hao, L. (1996). Family Structure, Private Transfers, and the Economic Well-Being of Families with Children. Social Forces, 75(1), 269. https://doi.org/10.2307/2580765

Kramer, S. (2019, December 12). U.S. has world’s highest rate of children living in single-parent households. Pew Research Center. https://www.pewresearch.org/fact-tank/2019/12/12/u-s-children-more-likely-than-children-in-other-countries-to-live-with-just-one-parent/

Live a life of a single mother : Describe what the society is and will be. (2018). Journal of Nagoya Management Junior College, 59, 129–140. https://doi.org/10.14995/00000435

Stack, R. J., & Meredith, A. (2017). The Impact of Financial Hardship on Single Parents: An Exploration of the Journey From Social Distress to Seeking Help. Journal of Family and Economic Issues, 39(2), 233–242. https://doi.org/10.1007/s10834-017-9551-6

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What is Pet Loss?

There is no clear line in what qualifies as pet loss. Some medical associations call it a pet loss if a person has simply lost their pet, and some others include the trauma and grief that follows.

In this post, we focus on the grief reaction that comes after losing a pet companion.

The Mental Consequences of a Pet Loss

According to research, the following are considered the effects of pet loss:

・Sudden and unstoppable tears
・Incapable of making progress due to self-hate
・Whitnessing shadows of their lost pet
・Prolonged anxiety and negativity
・Easily panicked
・Nightmares

Additionally to the above points, pet loss is known to cause physical symptoms such as loss of appetite and dizziness. Generally speaking, pet loss can create mental states extremely similar to depression and should be taken care of if symptoms prolong.

5 Ways to Cope With Pet Loss

Some suggest that getting a new animal would help with pet loss, but for some people, owning a new pet too soon still feels like a betrayal to their lost love. The most important step in overcoming the sadness is to first fully accept the loss of your beloved pet.

As a way to completely accept the death of your pet, you can try the following methods:

1. Cry Your Heart Out

To face pet loss, you must first accept the death of your pet. Tears may fall when you think of your lost companion, but don’t hold it in and let it all out. Crying relaxes the sympathetic nerves so that the parasympathetic nerves can become dominant. This lifts mental stress.

Tears will shift the brain back to normal from a stress-controlled state, and this will allow a calm transition into acceptance of death.

2. Share Your Sadness With Others Who Feel the Same Way

Even if you logically understand that your pet has passed away, sometimes it’s hard to accept it emotionally. In these circumstances, it helps to talk to others who are also going through similar experiences.

Typically, when a person passes away, there are funerals with family and friends that gather to mourn and reflect on past memories together. This helps people understand death, but with animals, a ceremony like humans are rare.

We recommend that you connect online with others who are also experiencing pet loss. Whether it be a group or an individual, share your sad feelings and ideas on how to overcome them. It’s encouraging to know that you’re not alone in the grieving process and sharing experiences will allow your heart to process the emotional aspects of the death.

3. Keep Yourself Intentionally Busy

One way to cope is by keeping yourself intentionally busy. It can be mentally tolling to constantly deal with sadness.

Whether professional or private, shift your focus to other activities. This can temporarily alleviate some of the stress felt through pet loss. Eventually, you’ll feel free enough from sadness to calmly accept the passing of your pet.

4. Create Closure

Once you’re able to accept death, we recommend that you organize your memories with them. Your pet’s toys, toiletry, and cage will always trigger a flashback in memories unexpectedly. This can bring back the negative symptoms of pet loss.

Try to organize and let go of some objects, frame certain memories that you cherish, or make a keepsake box to store special items that are dear to you. This will help you move on to a post-death new phase.

A pet memorial ceremony is also very helpful. You can plant a tree or place a gravestone where you buried your pet’s ashes as a way for closure.

5. Seek Pet Loss Counseling

If nothing works, in the end, you can always seek professional help. It can be a general therapist, but we recommend a Pet Loss Counselor that specializes in these matters. They can empathize deeply about your loss as they understand specific difficulties a person goes through during the loss.

If the issues you face are hard to share with people in real life, an AI can hear you without any restrictions on time schedule, or location. It’s an affordable alternative counseling method with a free trial period. Give it a try!
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Move Forward With All The Great Memories

In some cases, people suffer through pet loss for more than 6 months. It’s a sign that you’ve poured your heart into caring for your pet, so there’s no need to try and ‘get over.’ Instead, we hope that you can embrace their departure and learn how to move forward with all the great memories you’ve created together!

References:

KIMURA, Y., KANAI, K., ITOH, N., CHIKAZAWA, S., HORI, Y., HOSHI, F., KAWABATA, H., & MAEZAWA, M. (2016). A Longitudinal Study of Mental Illness among Bereaved Pet Owners. Journal of Veterinary Epidemiology, 20(1), 59–65. https://doi.org/10.2743/jve.20.59

Kimura, Y. (2009). GriefReaction and Care Associated with Pet Loss in Japan. Japanese Journal of Psychosomatic Medicine, 49(5), 357–362. https://ci.nii.ac.jp/naid/110007161315

Nikaido, C., Ando, T., & Kajiwara, H. (2019). The past and future of pet loss study in Japan: A literature review. Journal of the College of Education, Yokohama National University. The Social Sciences, 2, 11–22. https://doi.org/10.18880/00012307

The post The Hardships of Pet Loss: 5 Ways To Cope With Grief appeared first on SELF MIND.

Reasons Why Mid-Management Positions Are Stressful

Mid-management positions face more stress from multiple directions and this can cause their mental health to deteriorate. Here are a few reasons why this happens.

You Feel Trapped Between Your Boss and Subordinates

As the word “mid” suggests, mid-management positions work through constantly feeling sandwiched between their boss and subordinates. Oftentimes, tasks under this condition can feel unpleasant.

For example, even if you visioned a great working environment for your subordinates that considered their mental well-being if the boss only valued productivity, you can’t direct a working environment that’s best for the workers. This kind of contradiction can create a lot of stress.

Your Position Requires Long Work Hours

Mid-managing positions like a general manager often require a person to multi-task several roles while managing a team. They’ve already made it up to this position by proving their worth, and they may have high standards to start off with. Work hours can extend incredibly long hours while they try to meet their own tasks and take care of subordinates at the same time. This kind of environment causes difficulties when it comes to mental health.

A university study concluded that when a person in a mid-management position worked for more than 10 hours a day, they felt 2.4 to 3 times more stress compared to an average worker with the same hours. Long work hours can cause all sorts of trouble in terms of lifestyle and sleep quality.

There Are Fewer People You Can Talk To

When a person enters a managing position, there are fewer people they can talk to. Their position makes it difficult to casually complain or talk to anyone (boss or subordinates) about work difficulties.

Many people who struggle through stress find it helpful when they can talk to someone. A person can start feeling mentally unwell when they feel like there is nowhere to turn to.

The Pressure Between Work and Family

By the time we reach a management position, some of us may also be managing our own families. A study from the University of Georgia concludes that quality time with family has benefits on the job for managers. There is a known link between great leadership and positive family interaction.

However, it can be difficult to balance quality time with family when the boss doesn’t understand the importance of family commitments, or the demands of the team never seem to end. As a manager, we naturally try to step up to the position, but sometimes the demands of the family and work conflict in a way that creates more stress.

5 Things To Try for Mid-Management Stress

If you’re under a lot of mid-management stress, the following activities may help you.

1. Seek Professional Help

If you struggle sharing your difficulties, we recommend that you seek professional help. Middle managers are known to carry a lot of stress. A professional therapist or counselor can be helpful in figuring out the core of your problems to improve your mental health.

An AI counseling app can further assist your mental wealth too. It can listen to your problems without any restrictions on time schedule, or location. It’s an affordable alternative counseling method with a free trial period. Give it a try!
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2. Make Friends Outside of Work

It’s important to build relationships at work so that things go smoothly, but there’s a downside to this. If we only strengthening work relationships, our headspace can never escape the work environment. Therefore, we recommend making friends and joining communities outside of work.

It can be anything like a study or hobby group. A place where you can be yourself and have friends to talk to will help take away stress and improve your overall mental well-being. At the same time, if you could find friends in similar mid-management positions, there are opportunities to share and grow together.

3. Talk to Your Boss

We recommend that you try and talk to your boss if things are really tough. There’s a possibility that your skills and capabilities have nothing to do with the problems presented. It could be because there are not enough people on the team, or it could be a corporate structural issue. A talk with the boss can improve and change the working environment for the better of everyone.

Most likely, your boss has experienced a similar position as you. They could provide personal advice and insight for you to improve. Stop worrying about the negative consequences of speaking to your boss and try to seek advice with an open mind.

4. Understand That You Don’t Have to Be Perfect

Just because you’re in a management position doesn’t mean you have to be perfect. Instead of feeling overwhelmed with self-guilt, understand that there are strengths and weaknesses in everyone.

Skills and experience will grow as you go. Perfectionism can be harmful to your mental well-being. Recognize your strengths and weaknesses and don’t be too harsh on yourself.

5. Read Books That Inspire You

There are many business books that dabble on the topic of middle management. These books are an excellent way to gain insight into how to overcome some of the common challenges.

It doesn’t even have to be business books. Reading provides a temporary distance from our anxieties. It allows us to absorb knowledge and provides great comfort when we can’t fall asleep because of stress.

Embrace Your Career with Optimism

If you want to keep advancing in your career, there’s no way around going through a mid-management position. This position can get to you mentally if you’re not caring enough for your own mental health.

We hope that you can learn how to embrace this mid-management position as a stepping stone, and can hold an optimistic outlook on the career path you’re on!

References:

MARUYAMA, S., KOHNO, K., & MORIMOTO, K. (1995). A Study of Preventive Medicine in Relation to Mental Health among Middle-management Employees (Part 2). Effects of Long Working Hours on Lifestyles, Perceived Stress and Working-life Satisfaction among White-collar Middle-management Employees. Nippon Eiseigaku Zasshi (Japanese Journal of Hygiene), 50(4), 849–860. https://doi.org/10.1265/jjh.50.849

O’Connell, B. (2021, March 9). How Your Family Life Might Make You a Better Manager. SHRM. https://www.shrm.org/resourcesandtools/hr-topics/people-managers/pages/managing-workers-like-family-.aspx

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Poetry in Psychotherapy

Poetry is language at its most distilled and most powerful.

Rita Dove, American Poet

A powerful poem that shakes the reader’s senses can transform our cognition, which psychologically benefits both the reader and writer.

According to a poetry therapy researcher, the best poems to prescribe in psychotherapy are those that have somber and sad beginnings that end with a sense of hope and optimism.

By reading, memorizing, and quoting such poems, a person can feel that he or she is not the only one with those experiences. Subsequently, seeing the recovery of others can lead to therapeutic effects.

Mental Health Benefits of Reading Poetry

Effect 1: Reading Poetry Nurtures Your Creativity and Expressiveness

When we read novels and stories, we “read between the lines” using our imagination. We try to understand the implications of what is written and what is not written. Poems are shorter, so there is more room for imagination. As an example, let’s take a look at this poem by American poet Langston Hughes.

With the sun in my hand
Gonna throw the sun
Way across the land-
Cause I’m tired,
Tired as I can be

So Tired Blues – Langston Hughes

At first glance, the poem may seem simple and unremarkable. However, because it does not say much, it is fun to let your imagination run wild. In my personal opinion, the shortness of the poem conveys the speaker’s weariness and exhaustion, using the very last of his remaining strength to “throw the sun across the land”, so that night would fall and he would finally be able to rest. But there are many other ways to perceive poetry. Is the speaker simply sleepy from using his energy? Or is there a deeper meaning to the cause of his fatigue? What you feel is up to you.

Poetry is also a good way to train your imagination, as it allows you to imagine and think about scenes and psychology from textual information. Planning and developing ideas are important skills for active work, so reading poetry can be an effective way to hone your imagination.

On the other hand, it is also a good idea to try writing poetry.

Since poetry needs to evoke various scenes in a few simple words, the writer needs to be able to express himself lyrically and multilaterally. It requires a depth in perspective and various understandings of values, experiences, and sensitivities. In addition to reading poetry, writing poetry is also a great way to improve mental health.

Effect 2: Reading Poetry Increases Your Ability to Empathize

A study across 274 Japanese university students showed that reading and getting emotionally involved in the text can have a positive psychological effect.

A questionnaire was given to these students, intended to measure empathy levels. The results found that there was a strong correlation between students who read books, and students who have a higher sense of empathy. Specifically, students who read relevant books when feeling depressed and empathized with the way the characters live and think, were more likely to also respond that they are “good at reading people’s feelings and subtle changes in facial expressions” and “have a good understanding of my own personality”.

In social life, many people feel lonely because they are unable to fit in with their surroundings, and feel that they are alone. However, even in such a situation, people who read books with a sense of empathy tend to have a higher understanding of other people’s psychology, making greater attempts to understand others.

Effect 3: Reading Poetry Creates a Feeling of Relaxation

One study at a Japanese university found that silent reading and recitation of poetry have a positive effect on mental health.

It is also said that silently reading a poem with positive content can make you feel relaxed and at ease. This is thought to be due to the “mood-congruency effect“, where reading positive poetry makes you feel positive.

On the contrary, data shows that if you read a poem with negative content, you are likely to feel negative yourself. Therefore, if you are thinking of reading poetry to calm your upsetting feelings, it is better to know the content and theme of the poem before you dive in.

Effect 4: Reading Poetry Takes Your Mind off Everyday Stress

Reading poetry expands your imagination, directs your focus away from unwanted emotions, and allows your mind to focus on the poem. This temporarily steers your thoughts away from whatever is troubling you, which can be distracting and refreshing.

An important aspect of distraction is whether or not you can cover up your current negative state of mind with more positive feelings. Therefore, if you are trying to distract yourself with poetry, it is important to make sure that the poem has positive content.

3 Poets for Beginners in Poetry

There are many poets out there, both classic and modern, so it’s hard to know what kind of poems you should start with first. So, here are three poets I recommend for first-time readers.

1. Billy Collins

This poet is recommended for: Readers who enjoy witty and playful reads

Billy Collins is commonly regarded as one of the most popular American poets of the 21st century. He combines self-deprecating humor, mischief, and irony to create illustrative works that will likely give you a chuckle. Furthermore, the language Collins uses is very accessible and straightforward, unlike many poets who may use flowery and vague language.

Incidentally, Collins has a poem titled Introduction to Poetry, which you can read here.

2. Margaret Atwood

This poet is recommended for: Readers who want to enjoy many different themes of poetry

Margaret Atwood is a Canadian poet and novelist. Her works encompass many themes, such as gender, politics, religion, and climate change. Much of her writing, however, have common inspiration drawn from mythology and fairy tales, which Atwood mentions were an interest of hers from a young age.

The Moment is a poem that speaks on the relationship between human beings and the natural world and feels like an entire novel condensed into three short stanzas. You can read The Moment here.

3. Li-Young Lee

This poet is recommended for: Readers who enjoy storytelling and using their imagination

Li-Young Lee is an American poet, known for his simplistic language and use of “silence,” requiring the reader to fill in the gaps with their imagination. As a child of Chinese migrant parents, much of his works are inspired by his childhood, family history, and individuality. His poetry is highly influenced by classic Chinese poetry and frequently uses a narrative style. Lee’s poetry is passionate, evocative, and emotional.

Eating Together is one of the shorter poems by Lee, and evokes imagery of family sharing a meal at lunch. Try to see what you can feel by reading in between the lines. You can read Eating Together here

Enjoy Poetry for a Healthier Mind

There are not many people who read poetry on a daily basis. Many of us have lost touch with poetry, and therefore, it has gotten difficult to appreciate its beauty.

There are many benefits to reading poetry, and it’s clearly effective in maintaining and improving our mental health. If you are interested, try picking up a book of poetry sometime. There are also many online resources that have an archive of interesting poetry, such as the Poetry Foundation.

In addition, we now live in an age where we can use smartphone apps to take care of our mental health. There is an app that utilizes AI (Artificial Intelligence) technology to enhance a person’s mental well-being. Through conversations, the AI records your daily health condition, learning more about you as you continue to use the app. The more you use it, the more accurate advice and suggestions the AI can provide. You can expect to reduce stress just by talking to the AI.

In addition to reading poetry, using something like this can certainly help you live a better life.
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References:

Aoyagi, Y., & Kaminaga, M. (2015). Reading and resilience in adolescence. Journal of the Faculty of Culture and Education at Saga-University, 20(1), 25-32.

Morita, H., & Sugamura, G. (2014). Reading poems to oneself affects emotional state and level of distraction. The Japanese Journal of Psychology, 85(5), 437-444. doi: 10.4992/jjpsy.85.13027

Sada, Y. (2000). Active Mental Rest(Oral Reading): Effect on Perceptual-Motor Learning. The Japanese Journal of Educational Psychology, 48(2), 138-144.

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The Effects of Overthinking

Not everyone is decisive at crucial moments of decision-making. The time it takes someone to think through for a conclusive decision varies depending on the situation and personality. However, overthinking can have the following negative impact on our mental wellbeing:

Starts or Worsens Depression

People prone to overthinking tend to worry a lot as they deal with life. Thoughts about negative scenarios will eventually bring our mood down too. An increase in stressful thoughts decreases the production of serotonin (chemicals produced to maintain mental stability) in our brains, contributing to depressive states. A lack of serotonin is also known to cause various symptoms such as constant fatigue, insomnia, and irritation.

Prevents Us From Being Proactive

When we act before we think, we are faster in taking action. When we think before we act, it prevents us from being proactive. It may not make a big difference in your personal life, but overthinking in business settings can lead to lost opportunities and networks.

Increases Difficulty in Tackling New Challenges

New challenges feel difficult when we overthink them. The more time we spend thinking, the more worrisome aspects of the challenge seem apparent. Of course, thinking through could keep us safe from possible risks, but it also prohibits us from taking the risks necessary to create change.

For example, the mental exhaustion from over-focusing on the problems will hold us back from taking courageous actions or risks necessary to create change. Avoidance of actions and risks may keep us in a perpetually hostile environment that potentially breaks us. There’s always a risk for depression and PTSD for people who feel like they have no escape.

5 Activities to Try When Overthinking

People who overthink tend to be perfectionists that want to seek answers until they can convince their own logic. The following activities are helpful when thinking becomes painful.

1. Try a Physically Active Hobby

Find a hobby that you enjoy. Indulgence in hobbies can change our focus and avoid perpetual negativity.

Any hobby is sufficient, but something physically active is ideal. This is because we want to balance out the activities in our left brain (logic, thinking, and mathematics) by activating the right brain (feelings, intuition, and creativity). Exercise helps activate our right brain as we focus on physical activity, and this helps us stay away from looping thoughts.

2. Write Out Your Thoughts

We overthink because we haven’t found a conclusion. Thus, writing out all of your thoughts on a piece of paper may be helpful in viewing ideas objectively. Verbalization of internal thoughts helps organize thoughts, calms the mind, and inspires solutions.
This is a great method for people who want to improve their mental health by finding solutions.

3. Sleep

Sleep is one way to help our brain recover from mental fatigue. If thinking through a matter isn’t helping, we can shut our thoughts down for a while by falling asleep.
For some, the mind can still continue to run wild even while trying to rest. In that case, we recommend the following activities:

• Soak in a hot tub
• Keep away from electronics (smartphones and tablets) before bed
• Surround yourself with pleasing scents using aroma oils or candles
• Read a familiar book that comforts you
• Don’t eat 2 hours before bed

4. Talk to Someone

Sometimes, we can move forward by talking to close friends and gaining new perspectives. It helps to proactively confide our feelings to someone close. Not just because of the solutions, we might gain, but the “comfort” we feel from it is as significant. The act to share our thoughts prevents isolation and makes us feel connected with society again.

5. Set a Routine Time Dedicated to Thinking

One of the reasons we keep overthinking is because we don’t know when to stop. Sometimes, stopping all thoughts can lead to better solutions.

Still, for people who overthink, letting go of their thoughts can sound like a challenge. If so, try to set dedicated routine times for thinking. It could be 30 mins before bed or the first 15 mins when you wake up. Set times dedicated to thinking each day will help prevent our minds from overrunning forever.

Find What Works for You

There’s nothing wrong with working through a thought. However, if you recognize that you’re overthinking, it’s healthy to take breaks. In this post, we introduced 5 specific activities that could combat depression and overthinking, but frankly, it can be any activity that calms your mind. The scale and depths of our issues are all different. We hope you find what works for you in facing your inner thoughts.

Looking to improve your mental health? Need someone to talk to? Try the SELF MIND app for a FREE trial!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Reference：

Matsumoto, M. (2005). How Overthinking Contributes to Continual Depression. Japan Society of Personality Psychology.

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