Procrastination

The habit of delaying or postponing things until the very last minute or after their due date is known as procrastination. Procrastination is described by some academics as a "type of self-regulation failure defined by the intentional postponing of tasks despite possible adverse effects.

Way To Stop Procrastination

1. Deal with Your Fear- Deal with Your Fear: One of the causes of procrastination is fear. This might include a fear of achievement as well as a fear of making mistakes or failing.
2. Make a List – Start by listing the tasks you want to do on your to-do list. If there is a deadline you need to meet, add a date next to each item if necessary.
3. Projects should be divided into more manageable sections- When you are faced with a big project, you might feel daunted, intimidated, or even hopeless when you look at the sheer amount of work involved. At this point, take individual items on your list and break them down into a series of steps.
4. Determine When Procrastination Starts

Give heed to the moments when procrastination-related thoughts start to enter your head as you begin to complete the tasks on your list. You should be aware when you are ready to procrastinate if you find yourself saying, "I don't feel like doing this now," or "I'll have time to work on this later."

5. Eliminate Distractions- When you keep stopping to watch television or to check your friends' Facebook status updates, it's difficult to accomplish any serious work.

6. Reward Yourself: It's crucial to acknowledge your accomplishments after finishing a task (or even just a little fraction of a bigger activity).

7. Final Thoughts- It's difficult to kick the procrastinating habit. After all, if it were easy, procrastination among students would not be a daily occurrence for an estimated 80% to 95% of pupils. 4 When there are so many enjoyable and amusing distractions available, the impulse to put things off can be particularly powerful.

Read more: Deal with Procrastination

Boundaries may be material, time-based, emotional, physical, or intellectual. Your needs and values must be clearly defined and the best way to meet them.

Boundaries must be established on individual needs and ideals. They enable leading a meaningful life by facilitating the use of time and resources, maintaining mental space, and maintaining psychological well-being. As a result of how we were treated as children or what we saw in our surroundings, boundaries are formed as early as childhood.

Boundaries signify what you allow and don’t allow in your relationship with others or where you draw the line from self-care to intrusion. Our boundaries can be different for various aspects of our lives. For example –

Porous Boundaries  

One can generally be porous with everyone around them or only porous in romantic relationships.

A porous border typically results in toxic relationships. Porous boundaries can cause tangling with other people.

It may look like oversharing, emotional unloading, lack of assertiveness, and need to comply with others.

• Overshares personal information.
• fears being rejected if they don’t do what others request.
• Difficulty saying NO to the request of others.

Rigid Boundaries

A rigid boundary can make the other partner feel lonely in a relationship, as the person with rigid boundaries escapes from openness and vulnerability. While they may come from a place of protecting themselves from rejection and hurt by distancing others, it often leads to a lack of intimacy in relationships.

• Very protective of personal self.
• Maintains distance from others to prevent the chance of rejection.
• They May seem detached from romantic partners.

Healthy Boundaries

Healthy boundaries reflect an awareness of one’s identity, needs, and values. It enables maintaining meaningful connections while respecting oneself and others.

• shares private information in a responsible manner
• Does not compromise value for others.
• accepting rejection from other people.
• In the case of rigid or porous boundaries, one can reset their boundaries for a better self and relationships.

Setting Boundaries – Porous to Healthy

Oversharing is one of the prominent characteristics of the porous boundary. It can lead to exhaustion and mismanaged relationships. This is how you can alter it:–

• Observe where the need for oversharing comes from.
• Is this information appropriate in the context of this relationship? E.g. co-workers
• Would share this information honour your personal space?
• Setting Boundaries – Rigid to Healthy 

One may often distance from relationships and open up because they might have been shut down in their past experiences. Being turned down by someone, being hurt when they tried opening up, or being told they’re being “too sensitive. Hence they formed a wall so high that nobody could cross that, not even themselves.

Initially, that wall was created to shield them from the pain, but now it has made them feel disconnected and isolated. For protection it is not required to create a great wall in China, even a small fence can do that. So you may not have to break down the entire wall at once, try to put your guards down one by one, step by step.

Try opening up with one person you feel safest with. If you are facing difficulty in your relationships due to porous or rigid types of boundaries, then you may seek the help of a relationship counsellor as he/she can help you with finding the right ways to develop healthy boundaries with others.

Read More: Boundaries in a Relationship

Setting boundaries is the most common ethical issue faced by mental health counsellors. Sometimes it can be challenging to avoid getting close to a customer on a personal level. Because of how the therapist-client relationship evolves, clients may occasionally cross the lines or seek to do so.

Professional Ability

In general, therapists are highly trained in particular therapeutic specialities. A particular therapist might have experience working with children, assisting couples experiencing marital issues, or applying particular types of therapy, such as cognitive-behavioural therapy. A therapist must only provide the types of therapy for which they have received training.

Personal Problems

The maintenance of a professional standard is the responsibility of therapists. They must maintain the maximum possible distance between their personal and professional lives. In some cases, this can be challenging, as mental health experts are just human. This indicates that events in their lives may have an impact on their capacity to provide their customers with good counselling.

Maintaining Confidentiality

Every therapist, as well as every other healthcare specialist, is obligated to protect their patients' privacy. This implies that they are in charge of maintaining the privacy of all personal data, including contact details, intake forms, and client notes.

Maintaining Therapy

Once therapy has started, the therapist is expected to work with that client for as long as they are both benefiting from it and want to keep going. Service termination by the therapist could be regarded as abandonment.

PTSD, also known as a post-traumatic stress disorder, is a condition that develops after experiencing a terrible experience. Experiencing or seeing a hazardous situation might both result in PTSD. Physical trauma, such as sexual assault, natural disasters, and conventional war, as well as mental trauma, such as rejection, abandonment, and abuse as a child or adult, can both be included.

Signs and Symptoms of PTSD

A terrifying event can cause post-traumatic stress disorder (PTSD), a mental health disease that can be brought on by experiencing it or seeing it. Memories, dreams, excruciating anxiety, and uncontrollable thoughts about the incident are just a few possible symptoms.

Online counselling can be highly effective when due to a hectic lifestyle, people hardly get time to take care of their health and mental wellness. E-counselling and therapy have made it easy to access counselling as compared to traditional counselling for those who are busy and don't have time to travel to attend face-to-face counselling sessions. Therefore, it is a good option in terms of money as well as time.

The key benefits of online counselling are:

1. Very convenient for people staying in distant areas or remote locations; where mental health services and care are not available.
2. Online counselling sessions are good for people who are not able to take time out of their busy schedule to travel and wait for their turn at a counsellor's clinic. The online option is better, as it can be accessed through a laptop or phone from any place.
3. A user can make a quick and easy appointment with a fast internet connection that allows them to log in from anywhere, anytime as per convenience.
4. Homebound people and the physically disabled can also easily connect to an online counsellor as there is no need to travel.
5. Online counselling is more economical and affordable compared to traditional counselling in terms of money and space. Since everything happens online, a user can easily schedule a session as per their requirement and convenience.
6. Online counselling helps to reduce the fear and the stigma attached to mental health issues. E-counselling allows you to avoid unnecessary conversation with anyone you are not comfortable with or with people who are not mostly that much concerned about what you are going through. Online counselling allows you to talk to a therapist from the comfort of your home with complete confidentiality.
7. The client can easily develop a comfort level with the therapist as the communication is internet-based. Clients can even ask questions related to the counsellor's experience in dealing with the issue before seeking help and guidance from a counsellor about their problem. Writing your concerns such as texting, and e-mails can help to explain their feelings in a lucid manner. Research also supports the theory that writing is cathartic and helps to heal the most profound fears and emotional wounds.
8. In online counselling, clients can communicate their concerns openly, without hesitance and shyness that may happen in a face-to-face situation.

Conclusion:

Seeing the affordability and convenience, online counselling sessions are getting popular increasingly. A new wave of online mental health counselling platforms has been noticed in the past few months since the pandemic made it difficult for people to travel to a therapist's clinic to get help. 

 BetterLYF 21 day happiness program is a self-reflective - evidence-based program to facilitate a shift in perspective on how we view happiness. It is a program based on introspection, assessment, tasks & concept-based experience which gives you the right tools to build happy habits.

This program works on building a personal change in you by changing your mindset and behaviour towards achieving happiness. BetterLyf 21 day happiness program is designed for people who are looking to shift their perspective toward being happier and it is also suitable for people who want to make positive changes in their life.

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Light Therapy

A treatment that involves exposure to an artificial light source is called light therapy, It is also known as phototherapy.

Light therapy especially treats major depressive disorder (MDD) with seasonal patterns known as SAD or Seasonal affective disorder,

These are different types of depression that happen during a particular time of year, usually in the wintertime when there’s less daylight. Other illnesses, such as sleep disorders and other forms of depression, can also be treated with light therapy. 

How light therapy helpful to the treatment of Depression

 The research says on light therapy provides some reasons why it may enhance the symptoms of depression. Some of the below reasons include that:

• works act on your biological clock by synchronising your brain's 24-hour cycle
• It balances the activation of serotonin circuitry in your brain, which is a crucial factor in mood regulation
• It supports regular and stable sleep patterns.
• It increases alertness

 

Pros of light therapy

Apart from improving depression symptoms, light therapy is commonly easy to start and modify according to how it makes you feel.

Light therapy is:

• Accessible. It can be treated at home by using purchased or rented lightboxes.
• Noninvasive. Although it is not administered orally, it offers a substitute or supplement to medical interventions like drugs.
• Safe. Light therapy treatment is usually risk-free and safe, despite the possibility of some negative effects, especially when the lamp is used inappropriately.
• Convenient. You can do a light therapy lamp at your home, while reading or eating breakfast and You can stop light therapy anytime for a particular day without adverse effects or the return of symptoms.
• Associated with few or mild side effects. Most negative effects of light treatment, such as headaches, vertigo, or nausea, can be avoided by changing how you use the lamp.

 

however, if it still does not work then you can also take depression counselling with a counsellor they are mental health therapists who can provide you online therapy to deal with depression issues

It can be difficult to believe that you and your partner could not live happily ever after when you're engaged in the excitement of your marriage. But if you've never been in a serious relationship before, it might be difficult to share your life with someone else. A successful married life requires mutual communication, love, proper understanding, dedication and love apart from this respect is also important for them to be successful and truly happy.

For a happily married life contribution of both partners is required in the same manner. There are some important practices that should try if you want your marriage to succeed.

Communicate clearly and often

One of the best methods to maintain a happy and successful married life is to talk to your spouse. While communicating, be nice and respectful while being honest about how you're feeling. 

Express your gratitude to your partner for being in your life.

Always respect one another, your marriage, your family, and your shared existence. So some love and respect when your partner brings the grocery cook dinner, and schoolwork assistance of your child. Spending a few minutes each night telling each other at least one thing you valued about the day might be helpful.

Spend time for you two as a couple

It's simple to lose the romantic element when you have to balance work with family responsibilities. Plan special occasions, whether you want to go out or stay at home. Send your kids on a play date if you have kids so you can chill, chat, and enjoy one other's company.

Schedule some private time.

Spend some quality time with your partner this needs everyone to recharge, think, and enjoy personal interests. 

Understand that it's OK to disagree

Sometimes You might agree on some point, but at the same time, it is important to be fair and respectful during disagreements. Listen to your partner's point of view. Don't Try to get angry and don't let yourself evolve too frustrated. 

Build trust

As per Marriage counsellor criticism, hatred, defensiveness, and stonewalling are some major threats to a marriage. The more a couple engages in these harmful activities, the more probable they are to divorce. 

Learn to forgive

As we all are human being so everyone makes mistakes. Your partner may hurt your emotions or feeling or do something that upsets you, and that can make you angry, even angry. But it's important to forgive him and deal with love and respect.

Sometimes if it still does not work then you take marriage counselling with a marriage therapist, there is a relationship expert who can guide you with proper therapy techniques.