“Trust other people.” “Have belief in yourself.” “Believe it will be okay.”
It’s easier said than done. Humans cannot survive alone, and we all naturally yearn for social connections. We also cannot live without subconsciously believing in something, and it’s perhaps this subconscious desire that forms the basis of our trust in other humans. In fact, the act of “believing” plays a significant role in mental health. Both the act of belief in others, as well as belief in yourself (self-efficacy) are important to the longterm wellbeing of your personal mental health, as well as the health of your interpersonal relationships. In this article, we will explore the aspects of belief and trust within clinical practices.

Trust and Belief Between Doctors and Patients

For example, when we get sick, we visit our doctor or hospital. The patient needs to trust that the doctor would do their best to treat them. The same goes for the doctor – the doctor gathers the patient’s self-account, and they must trust and believe it to be accurate. The doctors will then use this information to treat the patients appropriately and accordingly. It’s important to note here that the person treating you must be value-neutral. In clinical practice, this means keeping religious or personal ideology out of the practice while pointing out symptoms and conditions from neutral perspectives. Without this prerequisite, the trust between the doctor and patient may be easily broken.

Trust requires courage. Trust creates a connection and makes us more open to one another, but it can also make us more vulnerable. This sense of vulnerability can also trigger our self-defending mechanisms within, creating a conflict where we want to trust but can’t. In a way, trust and distrust always come into play as a fine balance. Trusting in others may not be easy, but if you believe it will be okay, then things will naturally fall into place.

Self-Efficacy is Key to a Healthy Mind

Let’s change our perspective a little bit. Athletes are known for their visualization training, which is a type of mental training aimed to improve concentration, retain physical skills, and overcome trauma – all of which are important aspects in improving and maintaining one’s self-efficacy. Soccer player Lionel Messi would run on the treadmill while watching footage of his own goals. When golfer Tiger Woods feels like he’s losing focus before a shot, he sits down, closes his eyes, and envisions a good shot. It’s scientifically proven that these mental training can lead to higher self-efficacy, and subsequently, improved records. Athletes visualize their success, and believe it into reality. We can also decrease potential disturbing psychological interferences through breathing exercises and positive thinking.

When we are completely immersed in our activities, our anxieties and tension reduce. This makes total immersion an effective psychological technique for calming down. People who can practice mental training with high levels of concentration are likely to be more imaginative. Furthermore, they are likely to possess a greater ability to have belief in themselves. In other words, these types of individuals tend to have higher self-efficacy, which actually directly impacts your capabilities and skills. Believe it to be true, and it will come into fruition. We can say that immersion is one of many ways to deal with our mental health challenges. This really goes to show what belief and trust can do for you.

Expose Yourself Through Open Belief

As mentioned earlier, trust implies opening our hearts up to others. This also requires us to be vulnerable. It’s not an easy task to trust in someone completely, even if it’s someone you like or rely on, due to fears of betrayal, embarrassment, or pain. Let your walls down, stay open, and accept things as they are. Accept others’ intentions, and believe it to be genuine. You may feel a resistance to this idea, and there will always be fears about what would happen if you were to get hurt. However, only those who can overcome these fears can make great strides towards improving their mental health. Only when we have belief in ourselves and trust others, can we build relationships based on trust and belief.

Simply saying “believe it” or “have belief in yourself” sounds easy in theory, yet difficult in practice. Do you have the courage to harness the power of your belief?

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If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:
Iida, T. (2016). The Effectiveness of Mental Training Based on an Understanding of the Psychological State of the Athlete. Iwate University Graduate School of Humanities and Social Sciences, 25, 39~51. doi: 10.15113/00014452

Kumakura, N. (2008). A Study of “Believing” in Clinical Practice: Thoughts on Kenro Doi’s article, “Psychotherapy and Belief”. The Japanese Journal of Mental Health, 23(2), 49-60. doi: 10.11383/kokoronokenkou1986.23.2_49

Sekizawa, Y., Goto, Y., So, M., Noguchi, R., & Shimizu, E. (2016). Future Predictions on Income and Livelihoods and Their Relationship to Well-being/mental health: An Examination Using Questions From the Consumer Confidence Index. RIETI Discussion Paper Series 16-J-052. Retrieved from: https://www.rieti.go.jp/jp/publications/dp/16j052.pdf

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Psychological Disorders Connected to Unhealthy Lifestyle Habits

The following are only some examples of mental disorders, but many are often deeply connected to one’s lifestyle habits.

1. Depression

Depression is a psychological illness that causes a significant decrease in all motivation. While this disease can be genetically inherited and triggered by individual personalities or external factors, it can also be caused by a physical ailment. Studies have shown that difficulties or unpleasant symptoms in our daily life (including heart disease, asthma, high blood pressure, headaches, etc…) can increase the risk of developing depression by about 150~200%.

2. Panic Disorder

Panic disorder is a mental condition that often occurs in conjunction with depression. The symptoms of a panic attack includes heart palpitations and severe anxiety, accompanied by intense physical symptoms. Many often suffer from “anticipatory anxiety”(the fear of not knowing when an attack may occur), and “agoraphobia” (the fear of the outdoors). These fears can cause significant disruptions in our lives. The onset of a panic attack is often associated with taking large doses of caffeine to prevent drowsiness while working long hours. The disorder commonly occurs in adults at peak working age.

3. Sleep Disorders

Adequate rest plays a crucial part in the treatment of mental disorders. Sleep plays a big role in quality rest. Since sleep disorders often occur as a precursor to many diseases, chronic lack of sleep or insomnia may be an indication that there is underlying illness.

4. Dementia

Dementia is often thought as a condition strictly associated with the elderly, but it can also occur in people under the age of 65. It is often triggered by strokes, and irregular or unhealthy lifestyle habits can be a contributing factor in the cause.

Unhealthy Lifestyle Diseases in Relation to Mental Conditions

Now, let’s look at lifestyle diseases and how they relate to mental disorders.

1. Diabetes (Type II)

10% of diabetics are found to have major depression, while at least 30% have some symptoms of depression. Patients diagnosed with diabetes are firstly mentally upset at the revelation and feel a great shock at the loss of their health, potentially becoming a catalyst for a decline in healthy lifestyle habits. Treatment is long term and many factors can take a toll on a diabetic patient, including necessary lifestyle modifications, financial burdens of taking time off from work, and the burden on their families.

2. Obesity

It is well-known that obesity can trigger a myriad of diseases and gradual decline in healthy lifestyle. The loss of motivation resulting from mental disorders can lead to oversleeping and overeating, causing unintended weight gain. Some individuals may also experience weight gain through prescription medications.

3. High Blood Pressure

When a person suffers from a mental disorder, their stress tolerance tends to become lower, leading to more frequent drinking, smoking, and consumption of caffeine, amongst other lapses in typically healthy lifestyle habits. As a result, increased blood pressure may be observed.

What’s the Solution?

As we have seen, mental conditions and lifestyle diseases are intricately connected. However, in order to prevent both, the important first step is to maintain a healthy lifestyle. Of all the lifestyle habits that lead to disease, smoking and drinking habits are said to be the two most harmful. First of all, it is vital to look closely at these two habits and if you are dependent on either of them, it’s important to break the chain.

Moreover, moderate exercise, eating a well-balanced diet with a variety of foods, being in touch with nature, and building good human relationships are all things that are generally considered good for a sustainably healthy lifestyle. These positive habits seem to be effective against both lifestyle-related diseases and mental disorders. It’s easy to think, “I don’t know if it really works,” “It’s a hassle,” or “I don’t have time for that in my daily life,” but it’s important to try including these activities in our lives.

We can easily get stuck in a vicious cycle when one disease triggers another. For starters, try going on a short walk, try cutting back on drinking, or really anything that’s doable within your means. It’s never too late to start living a healthy lifestyle. The moment we acknowledge is the moment to start living a healthy lifestyle!

Image：Unsplash
Reference:
Nukariya, K. (2014). Lifestyle-related Disease and Mental Health. Japanese journal of occupational medicine and traumatology, 62, 316─321.

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70% of the World’s Population Harbors Trauma

According to an epidemiological survey conducted across 24 countries, the percentage of people who have experienced trauma at least once in their lifetime is 70.4%. That’s how close traumatic experiences are to us. Those who have experienced a traumatic event usually have flashbacks of those memories. Random experiences similar to past contingencies at any moment can lead to negative interpretations and distress.

According to a survey at a Japanese university, more than 90% of the students were aware of the symptoms of trauma and post-traumatic stress disorder (PTSD), but had never properly learned or sought treatment for appropriate stress management. Furthermore, while a single instance of trauma can cause PTSD, repeated exposure to trauma can lead to complex PTSD, with more severe manifestations of symptoms. While most of us are exposed to the idea of trauma and PTSD through media (movies, interviews, and books), only a few of us go on to actually study or seek further knowledge on the topic. With the lack of proper understanding, many people suffer from traumatic memories believing that they’re abnormal or blame themselves for it.

Trauma not only affects the individual but those around them too. For example, a thoughtful person might purposefully avoid topics surrounding their friend’s trauma. However, the trauma survivor may uninterntionally misinterpret this avoidant behavior. As a result, the survivor may end up feeling even more isolated. Mishandled interactions with a trauma survivor can only prolong and exacerbate the effects of trauma.

A Common Trauma Flashback; Bullying

There are many potential causes for traumatic stress, such as natural disasters, accidents, violence, or abuse. A very common cause, however, is bullying.

Bullying is a common threatful occurrence among children, students, and even some adults. Continual physical and psychological bullying leaves significant impacts on the body and mind. In many cases, the victim feels that they are being bullied, but the perpetrator perceives it as a harmless joke or clowning around. This perception gap makes it a challenge to combat bullying. The painful experiences through bullying become deeply ingrained in the brain, recalled as flashbacks under certain conditions. Bullying can trigger stress responses that involve PTSD.

Furthermore, flashbacks can happen at a moment’s notice, even if the survivor’s not aware of their past trauma. Negative flashbacks can trigger by witnessing others go through the same painful experience, or encountering a similar situation. The repetition of this occurrence strengthens the fear of the past, causing more pain within the survivor.

Here are some countermeasures to eliminate flashbacks:

・Write down your feelings when a flashback happens.
・Write down the common triggers for your flashbacks.
・Talk to someone you can trust.
・See a therapist.

As a first step, see if you could try to reduce the frequency of flashbacks and spend less time thinking about the trauma. Deliberate stress management in this way is key in overcoming your past trauma.

Avoidance Can Backfire with Traumatic Stress

For those who have been traumatized, one way to cope is by remembering the trauma on purpose, confronting it, and proactively trying to overcome it. This method helps the survivor conquer their past while building healthy defense mechanisms. Some of us may regard forgetting trauma as a sign of success (i.e. a result of self-discipline). This, however, is a dangerous misunderstanding. “Forgetting” trauma is not necessarily the goal, as the survivor may end up blaming themselves if they ever recall the trauma again.

The natural sensitivity of trauma can lead to more serious problems if not handled correctly. We need to listen to the trauma survivor’s words and “lean in” to get through together.

Avoid Trauma, Complex PTSD, and Other Mental Illnesses

Traumatic experiences are so ingrained in the brain and body, that many people remember even when they want to forget. It’s certainly not easy to overcome. However, it is possible to live a life without any influence from the past. We need to educate and promote a compassionate approach towards trauma and flashbacks, as well as promote healthy methods of stress management. If we can prevent the survivors from withdrawing themselves into isolation, support them as a community and close friend, that will help them recover in a safe and secure environment.

The causes of trauma are different for everyone. It’s important to develop a mutual understanding in order to overcome it. All of us need to see the problems caused by trauma as a community issue, rather than an individual. Providing a community is essential for the trauma survivors to regain their normal lives again. Let’s break down the stigma so that we can all contribute towards a more wholesome and compassionate society.

→ Looking to improve your mental health? Try the SELFMIND 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!

Image：Unsprash
References：
Takii, M., Ueda, J., & Tominaga, Y. (2013). Examination of the Difference of Traumatic Event by the Difference in Posttraumatic Stress Reactions, Physical Symptoms, Depressive Symptoms, and Anxiety Sensitivity. Anxiety Disorder Research, 4(1), 10-19. doi: 10.14389/adr.4.10

Kobayashi, E., & Miwa, S. (2013). Comments on Studies about Bullying : About the Definition and Measures. Ibaraki University Studies in Teaching Strategies, (32), 163-174.

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Light Energizes Our Minds

Various studies have shown that sunlight plays a vital role in maintaining physical and mental health. The human body produces vitamin D when exposed to ultraviolet light. Vitamin D assists the formation of our bones and teeth. Its intake prevents osteoporosis and other autoimmune diseases.

Our retina also regulates the body’s internal clock by processing sunlight. In fact, research shows that human life rhythm does not follow a 24 hour cycle. Our environments determine our wake and sleep cycle, and it actually slowly shifts by an hour every day. This shift can be prevented when we process light through our retina. Sunlight allows the brain to perceive day and night, adjusting our circadian rhythm to a 24 hour cycle in accordance. Therefore, the sun creates a significant impact on our body by gradually getting brighter in the early morning, and darker in the evening,

Winter Depression and Sunlight

Sunlight feels intense during the summer, but can feel weak during the winter. This soft winter light is a bit troublesome in terms of regulating our internal clock. Seasonal Affective Disorder (SAD) is a type of depression that manifests in the fall and winter. It’s difficult to notice its onset, but those who suffer from it tend to feel inexplicably sad, finding themselves a lot more sleepy. Other symptoms may include overeating and unintended weight gain as a result. Many species eat a lot of food in the fall to hibernate in the winter. We would think that this behavior only applies to wild animals, but in fact, humans can also show similar symptoms. Of course, a big part of it is the low temperature, but weak winter sunlight contributes significantly to these symptoms.

A nationwide study in the United States found that the number of people with Seasonal Affective Disorder increases with higher latitudes. With significant differences in sunlight hours depending on the seasons and regions, we can see that sunlight impacts our emotional health and life style.

Light Brightens Our Soul

An effective method for treating Seasonal Affective Disorder is light therapy. Patients are exposed to light that is much more intense than the usual fluorescent lighting at home. A special room is used, exposing the patient to this high-intensity light for 1~2 hours a day, every day for a week. It’s important for the light to reach the retina, so the patient needs to look at the light for 20~30 seconds every minute. This makes it sound like it’s a special therapy that’s inaccessible for most people. Fortunately, that’s not true. Tabletop lightings are now available so that we can replicate this high-intensity light therapy at home.

Light; More Than Just Seasonal

Light therapy is not only for seasonal depression. It’s been scientifically proven to work for generalized depression as well. Patients with depression who did not respond well to medication, had symptoms of sleep deprivation, and a loss of appetite, all reported better results through light therapy. Some patient started to feel lighter after a week of receiving high-intensity light therapy. After two weeks, patients were able to go out for walks. After four weeks, their symptoms of depression were almost completely gone. Many of us generally feel better after sunbathing, but most of us don’t recognize the phenomenonal medical significance and benefits we gain from sunlight alone.

How to Incorporate Sunlight Every Day

1. Open your curtains.

Rain or shine, open your curtains every morning after waking up. It’s imperative that you bathe in the morning sunlight, especially if you use blackout curtains. Even if you feel half-asleep, incorporate this act into your daily routine. If possible, leave the curtains open until the sun gradually goes down. This will help your body maintain a proper circadian rhythm. Also, if the sky is sunny, consider opening the windows to ventilate the room. Allowing fresh air into your house can improve concentration and reduce the risks of viral infections.

２. Go on a walk.

Daily walks helps with our mental and physical health. Healthy amounts of sunlight exposure will help produce vitamin D, maintaining the formation of your bones and teeth. Going for a walk also alleviates our symptoms of physical discomfort and depression from being home all day.

The relationship between sunlight and the human body are magical. Let’s try to actively incorporate sunlight to maintain a healthy lifestyle.

→ 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:
Kamei, Y., Enomoto, T., Akiyama, Y., Uchiyama, M., Okawa, M., & Urata, J. (1998). A Case of Non-seasonal Depression Improved by Bright Light Therapy. Japanese Journal of National Medical Services, 52(10), 614-617. doi: 10.11261/iryo1946.52.614

Miyauchi, M., & Nakajima, H. (2013) The solar exposure time required for vitamin D3 synthesis in the human body estimated by numerical simulation and observation in Japan. Journal of Nutritional Science and Vitaminology, 59, 257-263.

Murakami, J., & Yamada, N. (2002). Light and Mood. Journal of the Illuminating Engineering Institute of Japan, 86(6), 378-380. doi: 10.2150/jieij1980.86.6_378

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Do you ever feel lethargic and disinterested, like you couldn’t be bothered to do anything at all? Indeed, this feeling is “apathy”. We all have days where we just don’t want to do things we know we should, like dealing with house chores after coming back from a long vacation. Dealing with apathy has been a huge challenge for humans throughout history. This article will explore what apathy does to our mental health, and some ways to handle these feelings when they arise.

What Apathy Means: 2 Characteristics

Since no two people in the world are the same, what apathy manifests itself as, and how it affects us, are different for each of us. It also depends on what we are feeling apathetic about and how we got there. As an example, college students sometimes display symptoms of “student apathy”. Some students lose motivation to take on their studies without a clear reason. Researchers believe this to be one of the reasons for students to fail grades and dropout. Student Apathy is different to apatheticness that stems from depression. This is because Student Apathy is an experience specifically towards their studies, whereas Depressive Apathy is something that affects our entire life. The former kind of apathy involves the inability to think further about the problems they hold. On the other hand, the latter generally involves overthinking about problems.

In the same way that sugar and salt appears the same but are completely unlike, different manifestations of apatheticness have been lumped under the same umbrella term of “apathy”. Currently, researchers are trying to see if apatheticness can be patterned into student-apathy-types and depression-types.

Diffirent Kinds of Apatheticness

In 2003, researchers conducted a survey in Japan among 283 university students (233 valid responses). The researchers were able to sort the participants into multiple groups, based on questionnaires asking about their motivation for club activities and part-time jobs. The results showed one high motivation group, and three low motivation groups.

Furthermore, they found that the low-motivation groups had two categories: low motivation for academics alone and low motivation for everything. As a result, only the group with low motivation towards academics showed characteristics of Student Apathy. These student showed a lack of thought towards their inner selves. This suggests that the low academic motivation group had a tendency toward Student Apathy, which may be different from the other two low motivation groups. Although the study itself may not be concrete, the results show what apathy can be patterned into: Student Apathy, and Depressive Apathy. Furthermore, that these two patterns of apathy should have separate categories when considering treatment.

What Apathy Can Teach Us

The Japanese study mentioned above yielded some other interesting results. According to the study, the group with the lowest interpersonal and recreational motivation tended to look inward when they had a negative experience. Of course, it’s a good thing that we don’t run away from bad experiences. However, they were more likely to develop depression through their apatheticness. This was mainly because of their lack in dependency for support, and disinterest in entertainment. While this Japanese study focused on what apathy did to the behavior of students, in today’s fast-paced society, this situation could resonate with anyone, and not just students.

Don’t Be Afraid to Ask for Help

There are times in our lives when we can’t help but feel like not wanting to do anything. If so, why not try relying on someone else? When we don’t feel good, we can’t help but think negatively. At times like this, staying in our own thought bubble can set us down into a negative spiral. If you continue to dwell in your general disinterest and lack of motivation, that’s what apathy will feed on. Before this happens, try reaching out. A family member, friend, someone you trust, or even a stranger on social media. One of those people may be able to help you stay positive and lift you out from your apatheticness. I hope this article has also served as a small light at the end of the tunnel, for someone who may need it.

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!

Image：Unsplash
Reference：
Kano, T., & Tsugawa, R. (2008). A classification of apathy in undergraduates. The Japanese Journal of Mental Health, 23(2), 2-10. doi: 10.11383/kokoronokenkou1986.23.2_2

Uchida, C. (2010). Apathetic and Withdrawing Students in Japanese Universities – with Regard to Hikikomori and Student Apathy. Journal of Medical and Dental Sciences 57(1), 95-108. doi: 10.11480/jmds.570111

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