Mental Health Tips: The Power of Setting Intentions

The last year and a half hasn’t been too kind to our mental health, has it? The pandemic transformed our lives drastically and even though we have seen a semblance of some normalcy in recent months, so many of us are still worried about the future. 

 

In a time like this, it can be really difficult to remain optimistic and think positively about the future when we are surrounded by negativity and when our recent past has been quite depressing. But mental health experts recommend using a unique tool that can transform the way you look at your life – setting “intentions”.

 

 What are “intentions” and how are they different from resolutions?

So what does setting intentions mean? Is it the same as setting resolutions or goals? Not quite.

A resolution is a statement to change something you want to fix about yourself or your lifestyle. While there’s nothing wrong with this, resolutions can lead to constant negative thoughts about your current situation. An intention, on the other hand, is more focused on creating abundance in your life. 

 

Similarly, a goal is on a specific endpoint – like shedding 10 kg in a month, finishing a job, or improving your saving skills. However, they do tend to suggest to your mind that your current situation is imperfect and hence can inspire negative thoughts. Intentions are qualitative and compassionate. Yes, they too include some specificity, but intentions are things you want to manifest in your life or some guiding principle that you want to live by. For example, an intention could simply be about feeling positive, letting go of your fears, learning to appreciate your body, being more compassionate, or not losing your temper.

 

So instead of setting hard and fast goals that are either achieved or broken, you will be setting extensive ideas with intentions that help you make changes in your life in a gentler, more compassionate way. 

 

The basic idea is that with intentions, instead of being focused on a specific outcome, your purpose will be more on the journey. It's a commitment to what you want the journey to be about. As a result, you will be more inspired to take action, as opposed to pressuring yourself to do so.

 

How to Set Daily Intentions 

 

Find a quiet place and reflect

To begin the process of setting intentions, you must first try and find a quiet space where you will not be disturbed and be alone. That’s because before you set an intention, you must first reflect on your past experiences and actions and how they have affected your life. 

 

Start by focusing your energies on the happy and positive memories of the past. Think back on how they made you feel. Let those feelings fill you up. Then shift your focus to some of the negative emotions you have experienced as well as the disappointments. Let them simmer.

Take your time to contemplate what is moving through various realms of your life – from your relationships and sense of purpose to your work and your leisure time. Consider where you feel you could improve a little. The more time you spend reflecting quietly, the more you will be able to bring out the fundamental truths of your life in the open. 

 

Make a list of things that worked for you and didn’t in the last year 

Your next task is simple: make a list of the things that worked for you in the last year and things that didn’t. Yes, if we could, we would all love to erase 2024 from our lives altogether. But, it’s important to reflect on the previous year as it allows you to see where you’re at right now. Then, you can form a plan of action for where you want to go. 

 

So ask yourself some of these questions: 

 

What moments brought you the most joy? 

 

 What moments brought you the most heartache? 

 

Did you grow as a person? 

 

Where did you fall short? 

 

What changes you could have made? 

 

Next, make a list of things that worked and things that didn’t. For example, you might add “eating healthy” under the ‘Things that didn’t work’ section and “spending time with myself” under the ‘Things that worked’. 

 

Listing these things down from your past year is a good way to understand where you’re at currently and recognize the parts where you’ve made progress and where you’ve fallen behind.

Now pick a main intention to focus on 

 

Once you have made the list, your next obvious step is to pick an intention that you would want to work toward. Take a look at that list of what didn’t work and choose at least one main thing you would like to change. It can be something as simple as getting up early in the morning, being more patient, or eating more fruits. 

 

When you begin, it’s important to set your intentions one at a time. This isn’t to say that you shouldn’t try and work on other areas, but choosing one intention at a time makes it more doable. Moreover, you won’t be pressuring yourself unnecessarily this way. 

 

Write down the intention and the actions you must take to achieve it

Now that you know what your intention is, write it down. For example, your intention is to go for a brisk walk early in the morning. Or maybe reading 10 pages from a book every day. Write down the intention in your journal daily. This will remind you constantly of what you need to do.

Also, do remember that your intentions will be effective when they are grounded in reality and clear. Mental health experts say that writing down and reviewing your intentions clearly and regularly greatly increases the probability of completing them. 

 

Start implementing your intentions. But take your time 

After you have determined your intention and written it down, your next step is to start implementing it in your life. Breaking your intention down into very small and attainable goals will help. For example, if your intention is to “feel better about myself today”, start by reminding yourself of the things that you are grateful for - maybe your kids, your home, your pet, your health, or your job. Keep reminding yourself of these things every day; write it down on a sticky note, if needed, and stick it somewhere where you can see it all the time. In time, you should be able to start feeling naturally positive about your life. 

 

Remember, don’t get bogged down if you don’t find immediate success with your intentions. Slow and steady wins the race, after all. Be gentle with yourself and keep reminding yourself that not every intention will work. It’s okay. Every intention is an experiment and an experience. Allow your intention to manifest slowly and then it will last.

Some examples of intentions 

If you are having trouble setting an intention, here are some examples that can help you get started. 

 

* I intend to stop taking things personally. 

 

* I intend to forgive myself. 

 

* I intend to keep my temper in check with my kids. 

 

* I intend to meditate today. 

 

* I intend to take activities that are outside my comfort zone. 

 

 * I intend to let myself move freely and confidently. 

 

* I intend to manifest happiness naturally. 

 

* I intend to prioritize my peace of mind. 

 

 * I intent to go to bed early. 

 

* I intend to be grateful for three things today.

 

* I intend to bring abundance and love into my life. 

 

We hope these examples help you pick and choose the best intentions to get you started on your journey.

Benefits of setting intentions 

 Lastly, once you have set your intentions, make sure you spend about five minutes every morning with them. Let the feeling into the words you’ve written permeate every cell in your body. When you start acting upon your intentions regularly, you will start realizing the benefits of setting them. For example:

* They will provide you order and direction. 

 

* They will allow you to become more compassionate as you will be channeling your emotional, physical, and spiritual resources towards a goal that is helping you become better. 

 

* Setting intentions can help you become unstuck as you start working on a goal that brings a positive change in your life. That might set you on a path of focusing on more such positive intentions and make you feel free from within. 

 

* Setting an intention will give you more control of your life and that will help you feel inspired and empowered. 

 

* Setting intentions moves your mind away from the negative things in your life and directs it towards living in the moment. Ultimately, this will give your life more purpose.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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How to Say the Unsayable: Ways to Approach a Sensitive, Daunting Conversation

There’s a conversation you’re avoiding. It feels important, the stakes are high, there are strong feelings involved and you are putting it off: “The time isn’t right”; “I can’t find the words”; “I don’t want to get emotional”.

But delaying doesn’t solve anything and anticipation is often far more uncomfortable than the conversation itself. Getting started might involve some awkward moments, but, after that, the situation is open for discussion and exploration.

Tried and tested approaches can help to smooth the way. Here are 10 useful tips from my experience as a psychotherapist and , developed while working in some of the highest-stakes discussions – the tender conversations taking place as people face the end of life. These principles apply whether you are chatting in person, over the phone or during a video call. You can even use them in text message conversations.

Instead of “difficult” conversations, I call them “tender” – and that attitude can make all the difference.

Invite, Don’t Insist

Make sure the conversation is a shared endeavour by starting with an invitation, rather than launching straight in. Try something like: “I’ve got something on my mind I’d like to chat about. When would be a good time for you?” or “You seem worried about something and I wondered whether you’d like to talk about it some time?” They may agree to talk there and then. If there’s a delay, check you are not leaving them anxious about the discussion. Inviting the other person allows them to consider and to prepare.

Being prepared also applies if someone catches you off-guard: it’s fine to say, “This is really important and I need some time to think before we have this conversation.”

Pace Yourself

Important conversations can go wrong if participants talk themselves to exhaustion. Plan to chat for 10 minutes, or agree to press pause at a particular point, ready to return to the conversation later. Remember, too, that sick or recently bereaved people have limited energy.

When you reach a good stopping point, say something like: “There’s lots to talk about. Shall we leave it there and chat again tomorrow/next week?”

Listen to Understand

The most effective discussions are when we listen carefully to the other person and try to understand. Instead of working out what to say next while the other person is speaking, just listen. Have you listened well enough to say it back to them? Check your understanding by repeating what you heard with empathy, starting with something like: “Have I got this right? You feel …”

Repeating their viewpoint back also helps the other person to feel heard and respected. In conversations about disagreement, try to present the most positive aspects of the other person’s view: it helps both of you to find common ground.

Be Curious, Not Opinionated

What is the person you are speaking to telling you that you didn’t know before? How do they see the situation? How are they feeling? Use your curiosity to ask questions about their ideas, hopes and fears. Teenagers, in particular, often feel misunderstood and “talked at” rather than listened-to, but demonstrating genuine curiosity can help them to explore their own experiences.

Don’t be afraid to ask whether a distressed person feels safe: this question can unlock conversations about escalating tensions at home, school or work, fear of (or actual) abuse, thoughts of self-harm, worries about a terminal illness etc. Talking about these fears won’t make them a reality, and it may also encourage someone to access more specialist support.

Give Unwelcome News Gradually

Rather than causing shock by blurting out news that is unexpected, begin by giving the background or (often better) by asking the other person to tell “the story so far”. For example, you could say: “I want to talk about Mum’s health. Tell me how you think she’s been recently … ”. That initial recap creates a space where the new, unwelcome information is less unexpected. Now you can add the bad news, beginning with: “I’m sorry to tell you … ”

Even if you are to blame in some way for the unwelcome news – such as in a breakup, for example – a stepwise approach to confessing bad behaviour or even ending a relationship gives the other person an opportunity to anticipate the information and manage their response to it.

Sit With Distress Without Trying to ‘Make It Better’

It’s not a bad thing if strong emotions are expressed during a difficult discussion: don’t try to close them down by offering reassurance or advice. Be a quiet companion to those in distress; if they cry or rage, or fall helplessly silent, stay present and validate what they feel. Useful phrases include: “It’s OK to feel like this”, “I’m sorry this is so upsetting” or “I’m glad you can talk about this with me”.

A condolence visit may involve listening to sorrows and “what-ifs”. A sick relative may want to discuss end-of-life wishes or regrets. Your attention is far more helpful than platitudes. Respect the fact that some things cannot be made better.

Don’t Interrupt the Silence

Silence is often where we do our thinking. We can support someone without interrupting their flow of thoughts by saying simple phrases that show we are maintaining attention: “Take your time”; “I’m not in a hurry”; “This needs some thought”. This is especially helpful when you can’t see each other – for example, during a phone call.

Respecting silence can be a challenge if there are several people in the conversation. You may need to be explicit, saying: “Let’s give each other time to think” or “I think we need a moment of quiet now”.

Support, Don’t ‘Fix’

We can disempower people by taking over – but if the solution was easy, they would have solved their difficulty by now. Instead of proposing ways to fix a problem, ask instead what solutions they have considered or what they would advise someone else in their situation to do. It’s surprising how often a person feeling completely stuck can tell you the great advice they would give a friend in the same position.

End on a Positive Note

Giving a time warning is helpful if you know one or other of you needs to finish the discussion soon. “Thank you” is a good note to finish on: even in a disagreement, giving thanks for their honesty and time shows appreciation and respect. Your disagreement need not become a ruptured relationship.

Look After Yourself

If you are left feeling unsettled by a conversation, remember to treat yourself kindly. Some people take five minutes to walk outdoors or to focus on their breathing. These “mindful moments” help us to recentre ourselves. Confidential debriefing with someone else can also be a helpful practice.

Don’t pick up the other person’s burden: the solution is for them to find, but compassionate conversation can help others to process their experiences. That is often help enough.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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How Best to Deal with a Loved One Going Through Depression

No matter how optimistic we may be, many situations in life can bring us down, from the death of a loved one, to a devastating breakup. Nevertheless, sadness is a normal part of the range of emotions we feel. However, should we find it difficult to snap out of our sadness or fail to see a solution to our situation, then what we are feeling is more than simply just the blues. Dealing with depression can be difficult for a person to face. But how can you tell if your loved one or a good friend is going through more than just a rough patch?

Identifying the Symptoms of Depression 

 

Did you know that depression affects 7% (16 million) of American adults? How do you distinguish between sadness and depression? 

 

Depression is a persistent, long-lasting mental health condition that interferes with a sufferer's everyday life. It affects many aspects of a person's well-being and functioning. Unlike sadness, which can be triggered by a painful life event, the extent to which depression takes hold and drags a person down is much greater. So how do you identify the signs and symptoms if you suspect that someone you know is suffering from depression? 

 

Be concerned if your loved one has any of the following symptoms: 

 

 Low energy 

 

Physical fatigue 

 

Difficulty focusing, concentrating or remembering 

 

Difficulty in making decisions 

 

Decreased libido

 

Feelings of emptiness, sadness, or guilt 

 

Interpersonal withdrawal from others 

 

Changes in sleep and appetite 

 

 Thoughts of suicide 

 

Persistent feeling of anxiety 

 

Feelings of hopelessness or pessimism 

 

Loss of interest or pleasure in hobbies and activities 

 

Aches and pains, headaches or digestive problems without a clear physical cause that do not ease with treatment. 

 

Not everyone experiences every symptom when dealing with depression. Some people experience just a few, while others experience many or all. It is worth noting that several persistent symptoms alongside a low mood may be a sign of major depression, and that symptoms may vary depending on the stage of the illness. 

 

Furthermore, how long the symptoms last, as well as their severity and frequency, will vary depending on the individual and his or her particular illness. In the case of mild depression, individuals may persistently feel negative or blue. If it's moderate, depression will start to interfere with their everyday lives. Be on the lookout for signs such as not getting out of bed, cleaning the house, doing the laundry, filing papers or completing assignments. 

 

To sum up the difference between sadness and depression, while a sad person may not want to get up and go to work, they still do. A depressed person, on the other hand, might fail to get out of bed at all (unless the consequences of doing so are grave, such as getting fired). A sad person will still make an effort to hang out with friends, but someone who is depressed is more inclined to ignore texts or calls completely.

How to Talk to a Loved One About Depression 

Once the symptoms have been identified, seeking psychiatric help is not required immediately. The person may feel more comfortable sharing what they are going through with a close friend at first. Naturally, it may be hard to know what to say when speaking to a loved one about depression. You may worry that he or she will get angry, feel insulted or possibly ignore your concerns. You may also be unsure about what questions to ask and how best to be supportive. 

 

However you approach it, bear in mind that it is more important to be a compassionate listener than it is to give advice. It is not your job to 'fix' the person. The simple act of talking to someone face to face may be of enormous help to them. On this note, a single conversation will not be the end of it. You may therefore need to express your concern and willingness to listen over and over again. So aim to be gentle, yet persistent.  

 

Breaking the ice: 

If you're unsure about how to start a conversation with your loved one about your concerns, try the following: 

 

I have been concerned about you lately. 

 

I have noticed differences in you and wondered how you are doing. 

 

I wanted to check in with you because you have seemed pretty down lately.

 

Encouraging your loved one to open up: 

Showing interest in how they are feeling may make it easier for your loved one to open up about how they are feeling. Questions you can ask include:

 

When did you begin feeling like this? 

 

Did something happen that made you start to feel this way? 

 

How can I best support you right now? 

 

Have you thought about getting help? 

 

What you say helps: 

Being supportive with your words may help. Focus on offering words of encouragement and hope. You can say things like: 

 

You are not alone in this. I'm here for you. 

 

You may not believe it now, but the way you're feeling will change. 

 

I may not be able to understand exactly how you feel, but I care about you and want to help. 

 

When you want to give up, tell yourself you will hold on for just one more day, hour or minute - whatever you can manage. 

 

You are important to me. 

 

Your life is important to me. 

 

Tell me what I can do to help you.  

 

But be sure to avoid saying: 

 

It's all in your head. 

 

We all go through times like this. 

 

Look on the bright side. 

 

I can't do anything about your situation. 

 

Just snap out of it. 

 

What's wrong with you? 

 

Shouldn't you be better by now?

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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