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!
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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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Common Arguments Between Couples

Cooperation and empathetic communication are vital in a loving and lasting relationship. Frustration can build up when one feels like the other is lacking in the conscious efforts of these elements.

Uneven Household Chores

Uneven understandings of cleanliness and chores are easy sources for frustration. If one spends the day at a demanding job only to come back to a partner lazily lounging in a messy house, understandably, it can result in unpleasant feelings. Household chores don’t only imply the physical necessities. Emotional labor can be a huge component as well.

Disagreements

When one has too much pride to accept differences or doesn’t know how to handle disagreements, it becomes a problem. The will to communicate decreases in a partner if they feel like they’re never heard.

Not Keeping Promises

Tensions can build up when promises are broken. If one promises to handle a certain task and doesn’t follow through, the other can feel overwhelmed with more on their list to handle. We all hold hope in promises made. Thus, we also feel very disappointed when promises are broken for selfish or uncommunicated reasons.

4 Things to Try When You Feel Frustrated

A big portion of our frustrations happens when our message isn’t conveyed properly. Sure, we can blame communication skills, but presuming that you’ve already established a certain kind of dynamic in how you argue throughout the years, it’s not easy to create immediate change.

Here are 4 suggestions that can help when you’re feeling frustrated with your partner.

Create Space for Alone Time

Once we’re upset with our partner, even the sight of them can set us off. To avoid that, spend some alone time to cool off. There’s no need to live separate lives for this, just take a few hours off to reflect and recharge your positive energies.

A few minutes of internal positive conversations can help us cope with stressful situations. Try to hold conversations with yourself in a second-person perspective while giving yourself genuine advice. This method helps people regain an objective view of their stress.

We go into more details on how to do this in another post if you’re interested.

Tell Them How You Feel

Speak with your partner about how you feel. Your partner isn’t intentionally trying to make you unhappy. Oftentimes, they may not realize that you’re even frustrated. Talk to them directly. It will help them understand that there are concerns.

Let’s also be mindful of the tone when we speak to our partners. If you’re frustrated with them for never putting their dirty clothes in the laundry basket, don’t tell them to, “stop it.” Instead, tell them that you would appreciate it if they could put their dirty clothes in the laundry basket, or in fact, how happy it makes you feel when they do. Choose your wording wisely so that they can understand how their action impacts your emotions.

Take A Break for Hobbies

Stress-relieving methods are important in lasting relationships. We recommend you find a hobby you really enjoy. When we focus on hobbies, we can turn our negative energies into positive ones.

In recent years, many couples choose to both work rather than hold traditional roles. If you are both working and busy, try to choose a hobby that allows for participation anytime, anywhere, and in small increments. This way the hobby doesn’t get in the way of the quality time you spend together with your partner.

Physical activities like dancing can provide both stress relief and better physical health. We go into more details in our past post about dancing and stress relief.

Share Your Feelings With Others

Simply, sharing feelings with a third person helps with stress. One university study found that 80% of the negative feelings we shared were “anger.” This means many of us already feel frustrated about something and tend to relieve it through sharing.

We feel lighter and gain helpful perspectives when we share our problems with our local community, offices, friends, or family. People with similar experiences can share their solutions and stories. Once we feel heard and well advised, we can head home with a better outlook.

If you feel hesitant talking about your problems to someone you know, you can also try talking to an AI chatbot. SELF MIND is an AI app developed to assist anyone through their life struggles.

Can an AI app provide mental support? 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!

Maintaining A Healthy Romantic Relationship

No matter how close partners are, small indifferences and arguments can still happen. Instead of bottling your feelings inside, it’s important to have stress outlets so that you can cool off and come back feeling calm and collected. Once couples can communicate effectively through objective conversations, they can work on figuring out and working towards a solution together. Couples that can work through their problems may find their bonds grow stronger as well.

Reference：

Kawase, T. (2000). Why People Talk About Their Emotion? Miyazaki University Humanities Departmental Bulletin Paper, 7(1), 135–149. http://id.nii.ac.jp/1143/00000652/

Cascio, C. N., O’Donnell, M. B., Tinney, F. J., Lieberman, M. D., Taylor, S. E., Strecher, V. J., & Falk, E. B. (2015). Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Social Cognitive and Affective Neuroscience, 11(4), 621–629. https://doi.org/10.1093/scan/nsv136

Okada, N., Nakata, A., Nagano, M., Sakai, K., Takai, K., Kodama, H., & Kobayashi, T. (2018). Stressors and the Sense of Coherence Related to the Mental Health of Nurses Assuming the Roles of Wives and/or Mothers – Investigation into the Effects of Leaving Jobs Because of Marriage, Childbirth, and Childrearing. Journal of UOEH, 40(1), 53–63. https://www.jstage.jst.go.jp/article/juoeh/40/1/40_53/_pdf/-char/ja

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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!
→SELF MIND

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!
→SELF MIND

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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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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• Recognizes details more than others, which tires them out
• Excessively nervous about environmental changes
• Others compliment them as “rich with emotion”

The Psychological Characteristics of an HSP

How many of the following points apply to you?

• I overthink over the small things
• I feel easily emotionally connected to characters in movies or stories
• I’m surprised by big sounds more than average
• I need space if there are too many people around me
• I tend to rush through when I’m given too many tasks at once
• My heart rushes when I see people expressing anger onto others
• I haven’t felt better in a while

The more points that apply to you, the higher the chance you have HSP traits. If you have a tendency to take a long time to think or are emotionally rich, those are big traits of an HSP.

The Traits of an HSP (Highly Sensitive Person)

If you have HSP traits, high sensitivity can make you susceptible to mental pain. There are many traits if we go into detail, but here, we will introduce 3 traits that are the most common.

1. Easily Hurt

Some people can stay optimistic after failure at school, sports, or work, but there are also many that keep dragging their failures with them. People with HSP traits tend to fall into the latter type where they feel easily hurt.

An HSP’s sensitive thinking puts them in a headspace where they keep internalizing and blaming themselves rather than expressing their negative feelings outwards. The lack of confidence leads to pessimism and difficulty in communication, which then accumulates more mental instability.

2. Easily Tired

People with HSP traits tend to imagine a lot from very little information because they are sensitive. Their awareness in constant small details wears them down mentally. Additionally, because they are so sensitive to their surroundings, they are easily emotionally impacted by others. When they are around negative people, they tend to turn negative too.

3. Empathetic Tendencies

An HSP is extremely empathetic. They empathize through conversations with their close ones and tend to cater their opinion to others. They also strongly relate to the emotions of characters in movies and books.

5 Ways to Live with HSP Traits

First and foremost, we need to understand that HSP is not a mental illness. It’s just a unique trait of being richer in emotions, so there’s no need to feel inferior about it.

With that in mind, we introduce the 5 methods to live with HSP traits. The common thread in these methods is to create a relaxed environment.

Method 1 : Read

Reading a book allows us to step away from the stressful reality to immerse ourselves in another world. In fact, a university study shows that reading curbs extreme emotional ups and downs. Fiction novels are great, but non-fiction self-help books can also educate how to better deal with HSP-related stress.

It can be difficult to allocate time for reading if you have a busy schedule but try to dedicate at least 30 minutes a day for reading. This can be while you take public transportation, wait for an appointment, or right before bed.

Method 2: Listen to Music

Similar to reading, listening to music has a relaxing effect.

For a person with HSP traits, mental control in gaining calmness is key to reduce stress. Mindfulness meditation is helpful for this. It’s a method where you close your eyes, relax, and meditate while you pay attention to your breath. Music is said to be helpful in assisting mindfulness practices.

The music can be anything relaxing. If you’re not sure of where to start, we recommend searching a playlist using the keywords; healing music, jazz, or nature sounds. You’ll surely find something calming within those categories.

Method 3: Get Enough Sleep

How many hours of sleep do you get per day?

Some data results suggest that the average sleep hours are about 7 hours 40 minutes if you are above 10 years old. Adults require significant amounts of time with work and parental responsibilities, so it won’t be surprising if the average sleep hours turn out to be less than 7 hours.

A university study indicates that if a person continued 2 weeks with less than 7 hours of sleep, their brain function abilities decrease as if they had pulled an all-nighter for 1-2 days. We can assume from this that lack of sleep not only negatively influences our body, but the brain, and mental as well.

For those who do not have the capacity to increase their sleeping hours, we recommend just waking up at the same hour every day. Excessive sleeping on days off messes with our internal clock, which then messes with our overall circadian rhythm. If you’re the type that tends to excessively sleep on days off, start by keeping a 7-hour sleep schedule every day. This will help relieve stress symptoms from HSP traits.

Method 4: Practice Positive Thinking

The tendency to overthink pushes people into believing negative ideas that they are the bad ones or of the fear of possible criticism.

To overcome this, we must nurture positive thinking. A good way to do this is by trying a method called “The Three Good Things.” You write down 3 positive things about your day in a diary. It’s very simple, give it a try!

Method 5: Consult with Someone

If you feel like your HSP traits are too overwhelming to deal with on your own, you can always seek professional help. There are professionals that specialize in HSP that can help you gain better perspectives and resolutions for your own HSP traits.

For those who are too busy to go consult a professional, we recommend trying counseling services through smartphone apps. SELF MIND is an AI chatbot app that can cater to each user’s needs on the go. 94.2% of the users find the AI’s counseling function helpful so far, and it can surely nudge you in the right direction for your needs.
→ Check SELF MIND in app store

Deal With HSP Traits at Your Own Pace

An HSP tends to feel easily stressed, so finding a way to relax becomes essential. HSP traits are also misunderstood as being negative, but people with these traits are very good at compassionately helping others and observing things in detail. Therefore, it is important that we understand HSP as a unique trait to embrace.

Let’s take it nice and slow. This is an opportunity to face your inner self at your own pace.

References：

HIRANO, M. (2012). Buffer Effects of Resilience on Psychological Sensitivity : The Japanese Journal of Educational Psychology, 60(4), 343–354. https://doi.org/10.5926/jjep.60.343

Minai, H. (2010). The Effects of Morning Reading – Analytics, Discussion, and Explanation. The Japan Association of Lifelong Education, 31, 23–32. https://ci.nii.ac.jp/naid/120003103893

The post HSP Traits: How To Combat High Sensitivity Stress appeared first on SELF MIND.

Pandemic Depression Symptoms During COVID-19

Throughout the pandemic, there have been numerous reports on varying symptoms:

・Poor sleep
・Poor appetite
・Prolonged low moods
・Difficulties going to work or school
・Lack of motivation in work, studies, or housework
・Diminished focus leading to increased mistakes
・Diminished enjoyment in previously fun activities
・Increased consumption of alcohol or tobacco products

There are many other symptoms, but in general, the more of these symptoms that apply, the higher the risk of developing depression.

Excessive worry and overcautiousness can also cause additional stress. In a study across the elderly population in Japan, one woman reported that she wakes up many times throughout the night to make sure her sense of smell is still functional. She lost her job due to the spread of COVID-19, and when she finally found a new job, she was nervous about whether or not she was infected before her first day of work.

Many of us have become more sensitive to the little things, more easily irritated, and more short-tempered. This pandemic has changed our lives so drastically. The challenges in adapting to these new circumstances could manifest into increased sensitivities to what we were okay with previously. This is why we could be much more susceptible to depression than usual.

3 Ways to Prevent Pandemic Depression

Regular stress relief becomes essential to avoid pitfalls into depression. Below are three useful techniques for relieving stress.

1. Write Down Anxieties

Write down all fears and worries that come to mind on a piece of paper. Then, divide them into two groups of “resolvable” and “unresolvable.”
The COVID-19 pandemic is something that no one could have predicted. Sometimes there are limitations to what we can resolve under these unforeseen circumstances beyond our control. Make the decision to let go of what cannot be fixed and focus on what’s possible. Organizing these thoughts will help calm the mind because it visually clarifies our fears. Once we’re clear on our next steps towards bettering a situation, our follow up action will help combat these depressive states.

An easy stress relief method similar to this is the “negativity trash can” technique. It’s as simple as writing down the negativity we feel and physically throwing it away. It can be practiced simultaneously, so give it a try as well!

2. Journaling to Create Healthy Routine Habits

Keeping a daily journal is known to improve mental health. Journaling helps reconsider the way we live our lives and assists in stabilizing healthier routine habits. This can serve as a deterrent to excessive drinking, mild addictions, and binge eating.

A color-coded format for journaling is encouraged. For example, we can categorize by color:

• Black ink for work-related
• Blue ink for family relationships
• Yellow ink for personal matters
• Red ink for health-related

This way, it’s easier to reflect and reevaluate the activities we go through and develop alternative ways to make improvements.

3. Exercise

The spread of COVID-19 has made it challenging to communicate in person. As a result, many of us have fewer opportunities for physical activity.

Here’s an interesting study result. A large cohort study in the United Kingdom in 2020 found that people who walked slower had about a 66% higher risk of contracting COVID-19 than those who walked faster. It’s still unclear what the causal relationship is between walking speed and the risk of infection. Yet, studies have shown that walking speed is closely related to aerobic capacity. People with high aerobic capacity are reported to have higher respiratory, circulatory, and immune function, which suggests that people with slower walking speed may be more susceptible to infection due to lower levels of these functions,

Physical exercise is known to help with depression and improve our mental state. A lack of exercise can lead to various adverse effects, such as hormone imbalance and sleep disturbances. As we spend more time indoors, we need to find creative solutions to keep ourselves physically active while maintaining social distance regulations.

Surviving Pandemic Depression with an AI Counseling App

Unlike physical discomforts, mental discomforts are much more difficult to recognize. If discomforts persist and you still feel “off,” don’t be afraid to ask for help. The special circumstances and restrictions under COVID-19 can quickly cultivate a state of isolation and depressive moods. Make sure to communicate with family and friends by phone, email, and social media. Don’t be afraid to reach out to a specialist if support is necessary. There are plenty of online counseling services and medications available, so don’t hesitate to consult a doctor.

However, some people may feel uncomfortable talking to friends, family, or a counselor. For such people, we recommend an artificial intelligence (AI) counseling app. In the era we live in now, an AI can easily provide personalized counseling and support our daily journey towards bettering our mental health. Since it’s an AI app, there’s no fear of judgment, and we can seek help anytime, anywhere, whenever the need arises. SELFMIND is a fantastic AI counseling app if you’re facing mental struggles and have no one to talk to.

Let’s make sure we care for our mental health as we survive through this pandemic and navigate through the mental pitfalls.

If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!
→ Looking to improve your mental health? Try the SELFMIND app FREE for a week!

Image: Unsplash
Reference:
Kimura, M., Ojima, T., & Kondou, K. (2020). Implications for Older People’s Lifestyle During the Coronavirus Disease (COVID-19) Pandemic: The Japan Gerontological Evaluation Study (JAGES). Japanese Journal of Health & Research, 41, 3-13.  doi:10.32279/jjhr.20200602

The post Pandemic Depression: COVID-19 and Mental Health appeared first on SELF MIND.

4 Ways to Cope Through Stress Relief Humor

Humor is a word with a diverse concept that can be viewed in a myriad of ways.

Humor is an elusive and multifaceted concept that includes wit, laughter, joking, comedy, kidding, teasing, clowning, mimicking, satire, and freak enjoyment of the imperfect.

Robinson, V.M. (1978), University of Manchester

Humor, the capacity to express or perceive what’s funny, is both a source of entertainment and a means of coping with difficult or awkward situations and stressful events.

Martin, A. (2006), University of Western Ontario

As described by experts in the field above, humor refers to expression and communication we regard as funny or amusing. Furthermore, if we delve deeper, humor can be classified into four main categories: aggressive humor, affiliative humor, self-defeating humor, and self-enhancing humor. Each of these types of humor plays a different role in our coping mechanism.

1. Aggressive Humor

Aggressive humor is typically aimed towards others, primarily through sarcasm and teasing. This category of humor may also include tongue-in-cheek, satire, dark humor, and ridicule, all of which have cathartic effects or induce a sense of superiority. While it can come off as negative because it attacks or slanders others, it can definitely work if there’s a strong psychological bond. To someone close, it could send an indirect message that says, “I feel close enough to make fun of you”. This can actually be comforting, especially to a good friend. Of course, depending on how and when you use this type of humor, it may hurt others, so proceed with caution.

2. Affiliative Humor

Affiliative humor refers to puns, wordplay, and other forms of humor that are mainly playful and trivial. Humor can be playful when the motivation is to create a jovial atmosphere, entertain, or when the subject stays light-hearted. Affiliative humor can effectively lighten the mood when we need a change. Unlike aggressive humor, anyone can use affiliative humor regardless of the degree of relationship.

3. Self-Defeating Humor

Self-defeating humor refers to the type of self-deprecating jokes in which we reprimand ourselves through belittling, undervaluing, or excessive modesty. Above all, this kind of humor has the potential to make positive impressions and build smooth relationships. However, excessive self-deprecation risks the development of low self-esteem and diminished happiness in the person making the jokes. At a glance, it may seem beneficial for you to pose as the main target of humor, because it does not hurt anyone, nor would it risk your relationships. However, we must keep in mind that excessive self-mockery can be destructive, and we should be careful how we use it.

4. Self-Enhancing Humor

Self-enhancing humor is expressed through self-objectification, usually targeting yourself to create humor in a good-natured way. For example, laughing at your own failure is good for health because it can turn potential stress into a positive factor. At a glance, it may sound similar to self-defeating humor, but it differs in the sense that it doesn’t attack self-esteem. Let’s look at an example of humor from the perspective of a person who is not confident about their appearance.

・Self-defeating humor: “I’ve never been complimented by anyone before, but yesterday I went to the hospital with a sprained ankle, and the doctor said, “The arch of your foot is exquisite.” The only thing about me worth complimenting is the arch of my foot!”
・Self-enhancing humor: “I’ve never been complimented by anyone before, but yesterday I went to the hospital with a sprained ankle, and the doctor said, “The arch of your foot is exquisite.” That was my first ever compliment about my foot! I’m glad I sprained my ankle.”

As you can see, self-enhancing humor takes a positive outlook overall.

Self-enhancing humor also requires a certain level of calmness to view things objectively and to gain further insight. This form of stress relief humor also prevents us from losing our minds from hopelessness, difficulties, and failure. Therefore, this kind of humor restores a sense of normalcy and is the most effective form of comedy as a coping mechanism.

Comedy as a Coping Mechanism in Stress Relief Humor

As you can see, there are many different types of humor, but not everyone can use humor effectively. Some people may find it difficult to come up with a witty response on the spot. If so, just engaging in a humorous conversation, environment, or event is sufficient to help us relax and relieve stress.

Many studies indicate that humor is effective in stress relief. For example, nurses at a hospital found that they can alleviate symptoms of delirium (a mental disorder with delusions and hallucinations) by communicating with the patient through humorous gestures. Similarly, humor and comedy have been drawing attention as a coping mechanisms to manage stress and regulate our mental health. Thus, we can simply say or act upon jokes to lighten a situation, reduce stress, and combat depression.

For some, humor is used as an ice-breaker to relieve tension on the first encounter with someone; and for others, simply laughing together with close friends and family can be effective in relieving stress. In other words, there are many different ways we can share what we find humorous, depending on our personalities and culture.

Find Humor in Life Every Day

Laughter is an essential element in maintaining our mental health every day. Moreover, medically speaking, laughter boosts the immune system and can even help prevent physical ailments, including cancer.

Laughter and humor brighten up our lives. Therefore, let’s try to incorporate more humor in our lives – make casual jokes out of your own mistakes, come up with a funny analogy, or try to engage with someone who has a good sense of humor. In this way, regular exposure to humor and laughter will surely help relieve some stress!

If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!
→ Looking to improve your mental health? Try the SELFMIND app FREE for a week!

References:

Hayama, D., & Sakurai, S. (2005). A Review of the Moderating Effect of Humor on Stress. Tsukuba Psychological Research (30), 87-97

Ishihara, S. (2015). The Effects of Humor Coping with Interpersonal Stress on Psychological Health. Bulletin of Human Science (36), 67-77.

Kunugimoto, N., & Yamasaki, M. (2011). The Effect of Humor Coping with Interpersonal Stress on the Relationship Between Cynical Hostility, Conscious Defensiveness, and Depression. The Japanese Journal of Psychology 82(1), 9-15. doi: 10.4992/jjpsy.82.9
Martin, R. A. (2006). The Psychology of Humor: An Integrative Approach (1st ed.). London, United Kingdom: Academic Press.

Miyashiro, K., & Tomita, M. (2019). The Uses of Aggressive Humor for the Relations with their Friends in College Students. Japanese Cognitive Science Society: 36th Annual Proceedings, 2-25.

Robinson, V.M. (1978). Humor in Nursing. In C. E. Carlson & B. Blackwell (Authors), Behavioral Concepts and Nursing Intervention (2nd ed.) (pp. 191-210). Philadelphia, Pennsylvania: Lippincott.

Tsukawaki, R., Fukada, H., & Higuchi, M. (2011). Process Effects of Expression of Humor on Anxiety and Depression. The Japanese Journal of Experimental Social Psychology, 51(1), 43-51. doi: 10.2130/jjesp.51.43

The post Comedy as a Coping Mechanism for Playful Stress Relief appeared first on SELF MIND.

What is “Burnout”?

Burnout (or sometimes referred to as “blow out”) is a persistent state of lethargy with a loss of mental and physical energy. It is not the name of an official psychiatric diagnosis, but a type of stress reaction that occurs as a result of stress. There are many well-respected people who used to work hard, but lost their motivation only to be forced to leave their jobs as if they have “lost fire”. Initially, experts believed burnout was more common amongst workers in the service sector, such as medical care and education. However, in today’s world where many people are under excessive stress, people in a wide range of occupations (not just in the service sector), are at risk of becoming burnt out.

Symptoms of a Burnout

One of the main symptoms of burnout (or blow out) is “emotional exhaustion”. Emotional exhaustion is a state of weariness caused by stressful interpersonal relationships, being too busy, or by the gap between one’s ideals and reality. This symptom is also linked to other manifestations of burnout, such as “depersonalization”, a disconnected or detached sense of feeling from one’s self and emotional acts, or “diminished personal accomplishments”, the lost sense of fulfillment and competence.

How is it Different from Depression?

Burnout is sometimes considered to be a form of depression because the symptoms of depressed mood and lethargy manifest in a similar way to depression. However, there is a lot of controversy about equating burnout with depression, as burnout has been studied primarily in the field of psychology, while depression has been studied primarily in the field of medicine.

While the cause of depression can be all kinds of stresses in life, burnouts most likely occur due to workplace stress. Recent studies have established a checklist of items to measure the level of burnout in the workplace. If you can relate to many items on the list below, you are at a higher risk becoming burnt out.

Susceptible Characteristics for Burnouts

Burnout is often referred to as a “disease that strikes people who have a sense of purpose and idealism.” People tend to be at a higher risk of burnout if they are dedicated to their work and are attentive to their surroundings. In particular, people with a strong sense of perfectionism and responsibility possess a higher risk of burning out because of the mental stress experienced when faced with a different reality.

To prevent becoming burnt out, it is important to separate ourselves from our duties and obligations. Although in the midst of constant daily stress, it is no easy task to maintain a healthy mindset through personal efforts alone.

How to Prevent Burnouts

Burnout is not just about personal qualities; environmental factors are also deeply related to the phenomenon. Overbearing amounts of work, one-sided communication from the higher-ups, and tasking underqualified workers are all environmental issues that increase the risk of burnouts as well as a variety of stress-related illnesses. To prevent burnouts, we need to re-evaluate our work environment and look for ways to improve.

For example, it’s helpful to ask these questions in the workplace:

• Are my personal workload and emotional burdens overbearing?
• Is the work appropriate for my qualifications?
• Is there interactive communication taking place on both ends?

Constant review and improvements of the above points are an effective way to prevent burnouts.

When You Find Yourself Burnt Out

So what can we do to regain our energy again when we actually fall into a burnout?

The first step is to notice the problems we face. People who are prone to burnout tend to strive for perfection. This makes it difficult for them to recognize their problems. To get an accurate picture of the condition, it’s helpful to seek advice from family, close friends, and supervisors. After we understand our situation, we need to take time away from the source of our stress to question our values. For example, if work is the reason for burnout, a leave of absence or a short separation from work can be the best way to recover.

Not an End, But a New Beginning

According to one study, of the 20 people who recovered from burnout due to a leave of absence, only one returned to the same job. The other 19 people chose to leave their previous careers and rediscover their value in a new environment. It takes courage to change your lifestyle, but taking a step toward a new environment without fear may be the key to avoiding a repeat of burnout. In that sense, being burnt out is not a dead end with nowhere to turn, but rather a starting point for a new career.

No Need to Give 100%

In general, people with good work ethics and attention to detail are considered “excellent” and “respectable”. However, in the real world, no one is perfect all the time. No matter how good a person is considered to be, they can’t always do 100%. Some days may be 80%, whereas some days may be 45%, and that’s okay!

There will also be moments of happiness within these days that aren’t our best. Even if our day’s efforts end up around 30%, there will still be times where family, friends, and hobbies will fulfill us. Try to avoid getting caught up in your ideals. Allowing imperfections and maintaining a relaxed state will help avoid burnouts.

→ Looking to improve your mental health? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:

Irie, M. (2017). Burnout and Depression. Journal of Health Science, 39, 41-47. doi: 10.15017/1800858

Kubo, M. (2007). Burnout – Stress in Human Service Jobs. The Japanese Journal of Labour Studies, 49(1), 54-64.

Mind Tools Content Team (n.d.). Burnout Self-Test: – Are You at Risk? Retrieved October 30, 2020, from https://www.mindtools.com/pages/article/newTCS_08.htm

The post Burnout or Depression? What to Do When You’re Burnt Out appeared first on SELF MIND.

Causes for Car Accidents by Location

According to the WHO, while the car ownership population has increased, the ratio to car accident death has not changed.

Low-income countries almost never decline in car accident deaths and have 3 times a higher probability for death. These countries and poor regions don’t have the infrastructure to create sidewalks and bike lanes or don’t have laws that hold speeding and drunk drivers accountable. Some regions have very lax rules for driving and this also accounts for reasons of car accidents.

However, developed countries that don’t have these problems still face car accident issues. The most common reasons are; falling asleep behind the wheel, drunk drivers, and elderlys who mishandle control.

Among the many reasons, it is known that our emotions contribute to these errors as well. Dangerous driving and road rage happens when a driver’s emotions take over. Strong emotions create certain beliefs to over capacitate a driver’s abilities, which then results in car accidents.

Road Rage Statistics

The NHTSA (National Highway Traffic Safety Administration) defines aggressive driving as “the operation of a motor vehicle in a manner that endangers or is likely to endanger persons or property.” Road rage can result in traffic violations, and can sometimes even escalate to a criminal offense.

According to an AAA survey in the US, “Regardless of gender, nearly 8 in 10 (79%) American drivers demonstrate aggressive behaviors when behind the wheel.” Dr. Leon James, who has done extensive research on driving psychology, also demonstrates evidence that road rage has become a cultural norm in the United States.

Although the degree of aggressive behavior varies, surveys indicate that many people around the world have encountered aggressive behavior while on the road.

How Does Anger Influence Driving?

According to the NRSPP (National Road Safety Partner Program), “anger makes us feel more confident, leading us to overestimate our control and make stereotypical judgments.” In other words, aggressive driving is a manifestation of our emotional state.

There are 4 big reasons anger is triggered on the road:

• Traffic Obstruction: Long traffic lights and traffic jam
• Traffic Violation: Witnessing other cars that don’t obey traffic laws
• Traffic Manners: Rude and inconsiderate gestures such as honking and cutting in
• Traffic Danger: Almost hitting another car or sudden animals/humans jumping in front

• The likelihood of crash involvement is 35 times higher
• Accident risk increases nearly 10 times

Therefore, it is important we learn how to manage anger and know how to control our emotional states when we take the wheel.

Anger Management and Risk Control

How to Better Manage Anger on the Road

Anger is said to reach its precipice after 6 seconds. According to how the brain functions, there’s also about a 6-second gap between us feeling angry to gaining back rational control. Therefore, the first 6 seconds are crucial when we try to handle our emotions while out on the road.

Anger management helps us better deal with our anger, and is a great way to train our emotional response to avoid road rage. As an example, here are things to try for the first 6 seconds when you feel angry or stressed out while driving:

• Take deep breaths
• Simple mathematics (Example: Start from 100 and keep subtracting 3)
• Rate your anger (Objective quantifying gives us the space to gain rationale)

According to a survey here are a few methods that people typically choose to relax after a road rage incident:

• Listen to music or a podcast: 30.5%
• Think of something more peaceful: 19.2%
• Letting off steam by yelling in the car: 9.5%

Don’t Let Road Rage Take Over

Any driver should assess risk factors and learn how to control their anger before it turns into road rage. In England, drivers are required to take a Hazard Perception Test (measures the driver’s ability to recognise potentially dangerous situations on the road with appropriate response) when getting their license. Overconfidence often causes risk-taking behavior too. Therefore, in Sweden, drivers are required to go through Risk Sensitivity Training where discussion and feedbacks are given on the weak points of each individual driver.

It’s very important that we keep our stress levels low so that we don’t exhibit aggressive behaviors that could lead to accidents. Anger management is crucial to staying safe for the sake of ourselves and others on the road.

Looking to improve your mental health?

Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References：

Budget Direct & National Road Safety Partnership Program. (2020, September). Road Rage Study & Statistics | Car Research & Statistics — Budget Direct™. Budget Direct. https://www.budgetdirect.com.au/car-insurance/research/road-rage-study.html

Carslake, J., Fetalvero, G., Cooke, K., Xavier, C., Stephens, A., Khouzami, Y., & Roberts, T. (2020). NRSPP Australia » NRSPP Fact Sheet: Aggressive Driving – What Is Aggressive Driving? National Road Safety Partnership Program (NRSPP). https://www.nrspp.org.au/resources/nrspp-fact-sheet-aggressive-driving-what-is-aggressive-driving/

Covington, T., & LinkedIn, T. C. (2021, April 20). Road Rage Statistics in 2021. The Zebra. https://www.thezebra.com/resources/research/road-rage-statistics/

Gross, A. (2020, December 10). Survey Says: Men Are More Aggressive Behind the Wheel. AAA Newsroom. https://newsroom.aaa.com/2020/12/survey-says-men-are-more-aggressive-behind-the-wheel/

James, L. (2000, August). The Effect of Age, Gender, and Type of Car Driven Across the States. DrDriving.Org. http://www.drdriving.org/surveys/interpretations.htm

Ogawa, K. (1993). Risk Perception and Hazard Perception. The Faculty of Human Sciences, Osaka University, 19, 27–40. https://doi.org/10.18910/5893

Precht, L., Keinath, A., & Krems, J. F. (2017). Effects of driving anger on driver behavior – Results from naturalistic driving data. Transportation Research Part F: Traffic Psychology and Behaviour, 45, 75–92. https://doi.org/10.1016/j.trf.2016.10.019

Renge, K. (2000). Psychological processes of risk-taking behavior in driving and new approach toward promoting risk-avoiding behavior. IATSS Review, 26(1), 12–22. https://dl.ndl.go.jp/view/download/digidepo_8217800_po_26-1-06.pdf?contentNo=1&alternativeNo=

Richardson, R. (2018, January 28). Who Is In More Accidents? Men or Women? | OSV | Learning Centre. OSV. https://www.osv.ltd.uk/iam-research-confirms-men-more-likely-to-be-involved-in-crashes-than-women/

Shimofure, T., & Kiyama, K. (2016). A study on introduction significance of anger management to health and physical education. Annual Reports of the Faculty of Education, Gunma University. Art, Technology, Health and Physical Education, and Science of Human Living Series, 52, 57–70. https://gair.media.gunma-u.ac.jp/dspace/bitstream/10087/11067/1/07%20GKGEI-KIYAMA.pdf

Stuster, J. (2004, March). Aggressive Driving Enforcement: Evaluation of Two Demonstration Programs. National Highway Traffic Safety Administration. https://rosap.ntl.bts.gov/view/dot/34137

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