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How To Stop Social Media Triggers!?

Social Media is a big part of 21st century life.

Using it has brought benefits to its users, however using social media has a lot of triggering effects like loneliness, anxiety and depression.

Let’s learn how to stop social media triggers!

What Is Social Media?

Social Media refers to websites and applications that allow users to be part of a social network. They allow users to create and share content.

Different Types Of Social Media Include:

  • Social Networks: Websites such as Facebook that allow users to post information, comments, images and messages.
  • Microblogging: Sites such as WordPress that allow anyone to post comments to a micro blog that attracts an audience.
  • Photo Sharing: Sites such as Instagram that allow users to share digital photos online.
  • Video Sharing: Online video platforms such as YouTube allow users to upload, convert, store and playback video content on the internet.

What Is Social Media Used For?

Social media platforms help users connect, share and give information and connect with millions of other users.

It’s important not to ignore social media, since it is an important part of our lives today.

There are roughly 3.5 billion people worldwide that use social media. That’s 45% of the world’s population. As of 2019 an additional 360 million people started using social media.

What Are Some Pros and Cons Of Social Media?

Pros Include:
  • Marketing Tool: Social media can be used for marketing a business. Since so many adults use social media it is a great for getting leads.
  • Self Education: Social media platforms such as YouTube have changed how we teach ourselves. Whether it’s a video blog (vlog) or a video posted by a college professor social media has changed how we learn. 
  • Build Relationships: At its root the purpose of social media is about connecting people to people. As you build these relationships there are opportunities to tap into new networks that may open up new opportunities.
  • Share Your Expertise: Social media is great for sharing what you know. Sharing what you know can attract other connections.

Cons Include:
  • Depression And Anxiety: A major effect of social media is being a trigger for depression and anxiety.
  • Cyberbullying: A person can be bullied by another person on social media through triggering messages.
  • FOMO (Fear Of Missing Out): We get anxious seeing something more exciting going on in someone else’s life. We also feel jealous and angry when we think we’re missing out.
  • Internet Addiction: Using social media can turn into an addiction. 
  • Unhealthy Sleep Patterns: The overuse of social media via electronic devices makes it harder to sleep.
  • Poor Body Image: Social media can cause a user to have a poor body image. They may start comparing themselves with other users. 
  • Half Baked Ideas About Life: Social media paints a picture of what life should be like and we become addicted to posting the perfect post in order to receive likes. 

How To Stop Social Media Triggers?

The triggering effects of social media harm a user’s mental health.

There are users called trolls that cause a lot of problems for other users.

What Is A Troll?

A Troll is a social media user that starts fights or upsets other users. They post triggering and off topic messages in order to provoke other users.

Once a user has a presence on social media, it’s hard to totally avoid trolls. I’ve learned over time how to handle them.

Not letting trolls bait you online is good for your mental health.

Tips For Handling Trolls Before You Get Triggered:
  • Be Empathetic: A troll might be having mental health problems of their own. They may use social media to vent their problems.
  • Be Aware Of The Issue: Before things gets out of control, find out why the troll is angry. If it’s being caused by something you’ve done, apologize for it.
  • Take It Offline: Talk to a troll privately through private messaging.
  • Ban Or Block Them: A troll may have to be banned or blocked. Especially if they’re still trying to trigger you.

How Do You Handle Social Media Triggers?

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Please Click Below If You Have Bipolar Disorder and You Want To Learn About Some Coping Strategies:

Sources:

https://www.investopedia.com/terms/s/social-media.asp

https://www.statista.com/statistics/278414/number-of-worldwide-social-network-users/

https://en.wikipedia.org/wiki/Internet_troll

https://www.howtogeek.com/465416/what-is-an-internet-troll-and-how-to-handle-trolls/

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Tips For Stopping Self-Hatred

What Is Self-Hatred?

Self-hatred means that you don’t love yourself.

It makes you feel like you’re not good enough. Also, it causes you to feel anxious and depressed.

Self sabotage and other bad behaviors, along with not living the life you want happens when you don’t love yourself.

What Causes Self-Hatred?

Self-hatred comes from a downward spiral of bad self-esteem that has many causes.

Trauma

Trauma can lead to self-hatred. If you’ve been through trauma you might see the world differently. You might view the world as unsafe and see other people as dangerous.

It can feel safer to attack yourself over what happened. It might be hard to accept that bad things happen randomly in the world.

Mental Illness

Bipolar disorder or PTSD have symptoms that include self-hatred. If it happens during episodes of bipolar depression, you may start believing things about your life that aren’t true.

It’s Part Of Our Culture

We’re taught to compare ourselves with others at an early age. We’re made to feel self-hatred if we don’t live up to a culture’s half-baked pipe dreams .

Feeling Stuck

Being in a place in your life you don’t want to be makes you feel stuck. It’s a feeling that leaves you anxious and scared. Also, you end up comparing yourself to others due to self-hatred.

Please Click Here To Learn More About Getting Unstuck:

How Self-Hatred Can Ruin Your Life?

Feeling self-hatred causes anxiety that can lead to bad behaviors.

In order to deal with or numb the anxiety you may end up cutting or damaging your skin. Eating disorders and drug abuse are other ways to attack your body. It’s also possible to have suicidal thoughts.

Self-hatred and it’s bad behaviors cause you to isolate yourself. When this happens you hide your state of mind. Then you feel ashamed and feel even worse than before.

After a while you feel that you don’t deserve to be happy. This causes you to avoid things that make you happy such as eating good food, having good friends or having self respect.

How To Stop Self-Hatred?

It’s hard to avoid comparing yourself to others. You probably do it all the time at work, with your friends or on social media.

Overtime you might feel like you’re not good enough. Comparing yourself to others might trigger feelings of self-hatred.

Here are some tips to stop self-hatred:

Pay Attention To Any Triggers

Self-hatred can be brought on by triggers. If your life is stressful due to work stress or money problems it can trigger anxiety.

Anxiety can lead to unwanted thoughts and self-doubt. When this happens you might start comparing yourself to others.

When you become aware of what triggers anxiety you can stop self-hatred.

Tame your Self Critic

Self-hatred might be due to unwanted thoughts from your inner voice. Take a step back and let these thoughts pass. If that doesn’t work you might need to be treated by a doctor.

Look At Your Strengths

Look at your strengths to stop self-hatred.

Your strengths may include what you’re already good at. If you have to ask someone you know what they think.

Sources:

https://www.verywellmind.com/ways-to-stop-self-hatred-4164280#:~:text=Self%20loathing%20is%20extreme%20criticism,of%20good%20things%20in%20life.

https://www.psychologytoday.com/us/basics/self-hatred

https://www.google.com/search?q=feel+stuck+and+self+hatred&client=safari&sxsrf=ALeKk01NLVh3bAK4dCqU14hx7XYpmPFH4w:1610579645858&ei=vX7_X-3sM7Cp5NoPiY2ayAk&start=10&sa=N&ved=2ahUKEwitv7HdhJruAhWwFFkFHYmGBpkQ8tMDegQIBxA2&biw=1440&bih=820

https://www.collinsdictionary.com/us/dictionary/english/unrealistic-expectations#:~:text=If%20you%20say%20that%20someone,something%20they%20want%20to%20achieve.

https://mind.se/en/information/related-conditions/self-hatred-destructiveness/#:~:text=How%20does%20this%20affect%20a,punish%20the%20body%20as%20well.

https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961

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Overcoming Social Anxiety

What Is Social Anxiety?

Social Anxiety comes from the fear of being judged or evaluated in a bad way by other people.

Someone suffering from it might be mistaken or labeled as shy, aloof or even unfriendly. They want to make friends and be part of a group.

Social Anxiety is a long-term mental health issue that gets better with treatment.

What Are Some Symptoms Of Social Anxiety?

Someone with social anxiety can have different symptoms.

Physical Symptoms
  • Fatigue: Some people are hyperactive or aroused after an anxiety attack. There are some people that feel fatigue or extreme tiredness.
  • Trembling And Sweating: Anxiety, excitement and frailty can cause uncontrollable shaking or trembling and sweating.
  • Upset Stomach: Stress and anxiety can make you sick to your stomach.
  • Trouble Breathing And Dizziness: Anxiety tightens your muscles including the ones that help you breathe. The fear of passing out happens with shortness of breath. Being short of breath causes dizziness and can make you feel lightheaded.
  • Muscle Tension: Muscle tension causes you to feel stiffness or unexplained pain all over your body.
  • Fast Heartbeat: Anxiety causes a high heart rate and heart palpitations.

Emotional And Behavioral Symptoms
  • Fear Of Being Judged And Embarrassing Yourself: Have you ever asked someone an embarrassing question? Then you end up feeling a lot of shame and fear of being judged for asking it? This happens a lot with social anxiety.
  • Hard Time With Relationships: Social anxiety makes relationships harder. 
  • Body Image Issues: Being self-conscious about how you look can trigger social anxiety.
  • Substance Abuse: Substance abuse is more common in people with social anxiety issues.

Mental Symptoms
  • Anxiety And Panic Attacks: Anxiety is the feeling of fear of what’s to come in the future. A panic attack is an episode of intense fear with physical reactions including sweating, trembling and trouble breathing.
  • Depression And Low Self-Esteem: Along with depression social activity leads to low self-esteem.

What Triggers Social Anxiety?

Anxiety triggers vary from person to person. Some people feel anxious due to multiple triggers and there are others that feel anxious for no reason at all.

Stressful Events Include:

Stressful Life Events and Social Situations

A lot of stressful life events can trigger social anxiety including death of a loved one, job loss, divorce, moving, emotional problems, chronic illness or past trauma.

Caffeine And Diet

For those who suffer from an anxiety disorder consuming too much caffeine can trigger symptoms or make them worse.

Eating certain foods like dairy, fried foods, gluten and processed foods feed into social anxiety.

Negative Self-Talk And Suicidal Thoughts

Social anxiety can trigger negative self-talk that may limit you from believing in yourself.

Sometimes social anxiety can co-occur with depression and negative self-talk and cause suicidal thoughts. Please call a professional immediately if you’re having suicidal thoughts.

Lack Of Sleep

There is a connection between anxiety and lack of sleep. Not getting enough sleep causes anxiety and anxiety itself can cause sleep problems.

How To Overcome Social Anxiety?

Social anxiety can stay with someone for life.

When you get the right treatment it can help you to manage or even overcome your symptoms.

Ways To Overcome Social Anxiety:

Work With A Therapist

It’s important to work with a therapist. Social anxiety is managed through medication, cognitive therapy and setting objective goals.

Reduce Your Caffeine Intake and Change Your Diet

Reducing the amount of caffeine you consume and changing your diet reduces anxiety symptoms. Your diet should consist of whole grains, proteins, fruits and vegetables.

Exposure Therapy

It’s important to get outside your comfort zone and slowly expose yourself to social situations. These can include crowded places, parties or even traveling to an unfamiliar place with unfamiliar people.

Reframe Your Negative Thoughts

I mentioned in my post “Turning Anxiety into a Superpower” that reframing is the process where negative and unhelpful thoughts are replaced with positive and empowering ones.

Please Click Below To Learn More About Turning Anxiety Into A Superpower:

Have You Ever Dealt with Social Anxiety?

Please Like and Comment!

Please Click Below To Download A Copy Of “10 Coping Strategies For Bipolar Disorder”:

Sources:

https://adaa.org/understanding-anxiety/social-anxiety-disorder

https://www.mayoclinic.org/diseases-conditions/social-anxiety-disorder/symptoms-causes/syc-20353561

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Coping Through Cooking

Have you ever had a bipolar disorder coping strategy that became a passion? 

Did this passion help you reduce your symptoms and at the same time fill the room with delicious smells?!

Coping Through Mindfulness

I’ve had bipolar disorder my whole life. Along with medication and therapy, there are other ways to manage symptoms including coping strategies.

Coping strategies include mindfulness, which means living in the moment and awakening to experience. 

Mindfulness includes forms of meditation such as breath awareness and kundalini yoga.

Did you know that cooking is a basic and overlooked form of meditation.

Cooking In The Moment

Cooking is a simple daily task that can help you find peace and enjoyment in the present moment.

An example is an easy and simple recipe such as candied sweet potatoes. When you’re starting it on the top of your stove by adding butter to your pan you’ll notice your mind is set on that simple task. 

Then you start adding brown sugar, cinnamon and nutmeg to the butter. When this happens there’s a delicious smell that not only makes you hungry but also triggers feelings of warm nostalgia, along with activating areas of your brain linked to emotion and memory. You’ll find that this calms an anxious mind.

Benefits Of Cooking?

It’s hard to get motivated when your in a depressed mood because of bipolar disorder.

Due to depression weighing you down; you might be in the mood to overeat, but you might have a hard time getting up and doing anything else. 

When you’re feeling depressed there are many benefits to cooking for yourself.

What Are Some Of Cooking’s Benefits?

Benefits Include:

  • Cooking Is Therapeutic: Cooking is an effective therapy, because it encourages creativity. It also reduces anxiety and depression.
  • Healthier Food Options: People who cook for themselves tend to have better overall health.
  • Focus On What You’re Eating: When you’re cooking for yourself you’re not surrounded by other distractions. You can enjoy your food more and exercise better control over what you eat.
  • Cooking Forces You To Get It Together: Preparing your own food takes some planning. It encourages you to be organized and focused, which helps with bipolar symptoms.
  • It Connects You With Others: Cooking for someone else is a way to express love. Whether it’s for your significant other, kids, roommates, family or friends you’re all working together to make something amazing.

How Do You Cope With Your Bipolar Symptoms?

Please Like And Comment!

If you want to learn more about mindfulness please click on the button below:

Sources:

https://www.medicalnewstoday.com/articles/320392

https://www.psychologytoday.com/us/blog/brain-babble/201501/smells-ring-bells-how-smell-triggers-memories-and-emotions

https://lifehacker.com/when-you-eat-focus-on-just-eating-1548927900

https://www.headspace.com/mindfulness/mindful-cooking

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How Probiotics Help With Bipolar Disorder?

Bipolar II is a type of bipolar disorder that consists of depressive and hypomanic episodes. 

Depressive episodes include sadness or hopelessness. 

Hypomanic episodes include symptoms such as a persistent elevated or irritable mood, 

anxiety, decreased need for sleep and increased self esteem. 

Factors such as poor gut health make bipolar ii worse, but there is 

a solution.

Your gut is home to your microbiome, which is the trillions of bacteria and yeast. 

It’s not only home to 80% of your immune system, but also 95% of the neurotransmitter 

serotonin. 

Your gut is often called your “second brain”.

When your microbiome is disrupted it leads to inflammation, which is caused by processed 

foods, exposure to chemicals, the immune system attacking an infection, taking antibiotics 

and some prescription drugs. 

Bipolar II symptoms are made worse by gut inflammation, because it disrupts the production 

of serotonin and makes symptoms such as anxiety and depression worse.

Symptoms were still occurring despite taking 150 mg of an SSRI, so a probiotic was taken to 

supplement it. Symptoms were becoming minimized.

Not all probiotics are created equal. The one mentioned  is specifically for boosting mood, 

immune system and digestion, along with minimizing bipolar symptoms taking a probiotic has 

been proven to help you lose weight helped me lose weight as well. 

The specific probiotic product that’s recommended by me is Garden of Life. 

Before you take any supplement please talk to 

your doctor.

Also, if you’re interested in reading about the five 

steps you can take to overcome negative thinking 

brought on my self-doubt please click on my 

link below and for $11.00 you can purchase 

and download my ebook.


Sources:

https://www.bustle.com/p/10-ways-to-get-rid-of-inflammation-in-your-gut-according-to-experts-10087816

https://www.mindbodygreen.com/0-26408/4-gut-problems-that-trigger-inflammation-even-if-you-eat-healthy.html

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The Benefits of Getting Outside Your Comfort Zone.

In this blog I’ll be covering an interesting topic about getting outside your comfort zone.

I was experiencing a life full of chaos due to financial, mental and physical health problems for 5 years. These problems went hand-in-hand with anxiety. When my life was becoming less chaotic and pulled myself together, I decided that I wanted to step outside of my comfort zone. Despite feeling anxious it is a great way to test my limits and keep growing as a person.

Traveling is a means to step outside your comfort zone and to prove to your anxiousness that you’re capable.

What does it mean to step outside of your comfort zone?

It means doing things that you don’t feel comfortable with doing including traveling to unfamiliar places. 

Why is this important?

Stepping outside your comfort zone causes you to grow as a person. People are meant to keep experiencing new things and to progress. Also, it’s an opportunity to make yourself come alive.

Where did I go to get outside of my comfort zone?

In 2014 when I went to Nova Scotia, Canada it was a trip that allowed me to push myself into the unknown. Going by train from Boston to Portland, ME then on a cruise ship to Yarmouth, NS was something I’ve never done before. 

In 2016 and 2018 Costa Rica was the destination of choice. 

October 2018 was my trip to Italy.

My latest adventure outside of my comfort zone was a trip to Ireland.

What do you need?

A source of anxiety for a lot of travelers are the what if questions about your passport. What if you lose it? An important safety tip is to make at least two photocopies of your frontpage and keep them with you in case you lose your passport or you need to have that information with you but want to keep your passport in your room safe.

Here are things that are needed before you can start your adventure.

Get a passport: A passport is needed for entry into any country. It’s important to start the application process at least several months before your flight date. This can be done by going through an authorized passport agency such as certain branches of the United States Postal Service (USPS) and can take up to six weeks to receive it in the mail.

Universal Voltage and Plug adapter: In the United States and Canada electric voltage from our outlets is 120 volts, the standard frequency is 60 hertz and the power plugs and sockets are Types A and B.

However, when you are traveling to Ireland the power plugs and sockets are type G (also used in the United Kingdom, Malta, Malaysia and Singapore), standard voltage is 230 volts and the standard frequency is 50 hertz.

Universal adapters are available at stores like Best Buy or sometimes hotels can provide you with one free of charge.

I have sleep apnea and I’m required to have a CPAP machine. The universal adapter can convert the voltage to what is needed, however CPAP machines are connected to a/c adapters.

Be able to communicate with home: The first thing I do when I reach my intended destination is to either call or send a text message home. There are plenty of places to access free wifi such as airports, public places or your hotel room so you can access the internet and communicate with loved ones via facebook.

However it is important to check your cell phone plan; some can be activated abroad but others can not. 

One option is to purchase and carry around a phone card if you need to make a call, but not everyone would be comfortable with doing that.

 Another option is to look into the SIM card capabilities of your phone. 

What is a SIM card?

A SIM card or a Subscriber Identity Module card is an electronic device that’s used to identify and authenticate subscribers on cell phones.

Research the place you want to visit: When you’re preparing for you out of comfort zone adventure it’s important to research the place you want to visit. This should go hand-in-hand with planning your itinerary.

It’s important to do research on:

How much will it cost?

What currency is used?

What language is spoken?

What kind of food is eaten?

Is it safe to go there?

What are the best attractions?

My trip to Ireland

I arrived in Dublin at 620am on Monday after leaving Boston at 930pm the previous night.

After getting off the plane I arrived in customs. It’s necessary to have you passport and itinerary information ready.

Before your passport is stamped the officer will ask you questions.

  • What is the purpose of your visit?
  • How long are you staying for?
  • What hotel are you staying at?
  • What are you planning to see?

I admit that it can be stressful going through customs for the first time. 

One thing that makes me stressed after going through customs is claiming my luggage. My anxiety is triggered by what if..questions?! What if they sent it to another city? What if they lost it? This question constantly running through my mind once triggered a panic attack. 

Luckily my luggage was claimed.

Who wants to know an interesting fact about Ireland? They drive on the left side of the road and your steering wheel is on the right side of your vehicle. When I was taking a cab to my hotel this was an interesting thing to see. 

After reaching the hotel I was going to be staying at the first thing I did was set up my CPAP machine and used a universal adapter to plug it into a type G receptacle. Then took a nap for an hour.

An adventure begins

After a brisk 20 minute walk to the center of Dublin I arrived at Trinity College. A beautiful campus that is home to the Book of Kells and an amazing library called the long room.

What is the Book of Kells?

The Book of Kells is an illuminated manuscript Gospel book in Latin. It contains the four Gospels of the New Testament along with prefatory texts and tables. The date and place this book was written is still up for debate because the monks that wrote it were dispersed due to Viking Raids. I found it inspirational that despite the constant existential threats of their time the monks had the determination to finish this book. 

At any time something could’ve happened to these monks but they weren’t crippled by fear and anxiety. 

Northern Ireland

An amazing day spent in Northern Ireland started with a walk on the famous Carrick-a-Rede Rope Bridge near the town of Ballintoy in County Antrim. It links the mainland with the tiny island of Carrickarede and has a height of 98 feet (30 meters). 

It was a thrilling experience walking on this bridge as the wind rocked me back and forth. If you’re anxious because of heights this a great way to escape from your comfort zone if it’s safe to do so.

Another experience in County Antrim was Giant’s Causeway. It is an area of 40,000 interlocking basalt columns that are the result of an ancient volcanic fissure eruption. 

Along with a last minute hike that I went on while visiting the site there was another fun part of this experience. According to Gaelic mythology Giant’s Causeway was built by a giant. An Irish giant named Finn MacCool accepts a challenge from the Scottish giant Brenandonner. Finn MacCool starts building the causeway across the North Channel so the two giants meet. Across the sea there are identical basalt columns at Fingal’s Cave on the Scottish Isle of Staffa.

Cliffs of Moher

The Cliffs of Moher are sea cliffs located at the southwest edge of the Burren region in County Claire, Ireland. Despite a three hour drive from Dublin it was worth the trip. Walking along the cliffs taking pictures while trying to keep your balance while the wind tries to blow you down onto the ground.

County Wicklow

My favorite part of my adventure was the day trip to County Wicklow. 

About 10 miles south of Dublin is County Wicklow, which consists of the Wicklow Mountains. This beautiful region was where my paternal grandmother’s family Saunders was from.

While exploring the ruins of an ancient monastery called Baltinglass Abbey I felt drawn to a specific spot in the cemetery surrounding it and the headstone said “Robert Saunders”. It’s possible that I met one of my ancestors.

The itenarary for the day included a trip to a farm and my group and I received a tour. I’ve had a life long interest in agriculture so this was up my alley and as an added bonus this farm produced industrial hemp. 

I’ve written about CBD oil in previous blogs and it was an awesome experience visiting a farm that grew hemp.

Glendalough is a place that consists of the ruins of a monastic city built by Saint Kevin and it was situated in Wicklow National Park. The walk along the beautiful trails that became a boardwalk over a lake made for some excellent pictures and this place will put you into a meditative state after being there for a while.

Conclusion

It’s important to pull yourself together and get your anxiety under control. Being able to get outside your comfort zone has it’s benefits. Great pictures, great experiences and great memories. Travel is a great way to show your anxiety who’s boss.

How do you get outside of your comfort zone?

Please like and comment!