CBT

How artificial oxytocin injection influences female health

This article is re-published from www.fitandtreat.com

I read a lot about oxytocin effect on female health and overall feeling of wellbeing during my nutrition, mental health and neuroscience courses. Multiple research findings were pretty fascinating and looked like a solution for all specific “girly” problems. Statistically, the majority of us (especially single working ladies) lacks this miracle hormone that’s why we constantly feel stressed, depressed, gain weight, experience anxiety attacks, sleep deprivation, digestion problems, irregular or painful periods, moodiness and so on. On the other hand, it’s not easy to find the desired partner and build bonding relationships to regulate the natural release of oxytocin. So, I made my research, found oxytocin in a form of nasal spray and decided to test the chemical on myself.

Here is the report.

I got delivered nasal oxytocin spray yesterday. I always try all supplements on myself before I recommend it to my clients. So took it. Results are incredible. But before I share let me tell a couple of words about oxytocin itself:

1) it’s a hormone of bonding (usually our body produces it naturally when we cuddle with the loved ones). Female body also produces oxytocin during breastfeeding.

2) women are more sensitive to oxytocin than men (men produce vasopressin – male bonding hormone similar to oxytocin)

3) oxytocin neutralizes cortisol (the hormone of stress which has catabolic and inflammatory properties as well as provokes water retention, immune system suppression, and increases anxiety). Cortisol reduction helps women feeling more relaxed and satisfied, however, according to multiple studies, it reduces critical reasoning and motivation.

So! What did I feel?

1 hour after the injection: relaxation. My verbal functions and mental sharpness are slightly suppressed but I’m still fine and focused.

2 hours after the injection: I created an affordable package of my services and posted it on my web-site. (I’m not going to earn selling it but I will have more exposure and more opportunities to sell complimentary services, therefore, such as PT sessions). So I’m calm and relaxed but still alert and pretty logical, however, less hungry to profits.

3 hours after the injection: I went to bed because I felt like fall asleep. Usually, I work until I’m done. So, the obsessive motivation for success is gone. The feeling of my personal comfort and wellbeing turned into my top priority. Moreover, my verbal functions are suppressed even more. I don’t feel like to talk at all.

8 hours after the injection: still very relaxed, soft, tolerant. No obsessive motivation to hit the gym straight after getting up.

10 hours after the injection: spent an hour doing facial massage and beauty treatments with no anxiety to be late or lose time doing “unnecessary things”. Caught myself on clear understanding that

– I don’t really care to move back to Russia if in one year time my U.K. business (both of them) is not going to generate enough income to cover their high costs, salaries and my personal expenses (so pretty logical thought isn’t it?)

– I don’t care what anyone will think about it

– My comfort is my first priority

– I’m endlessly calm and relaxed

– I’m not going to work 12 hours a day anymore

– I love and value myself as I am and I’m completely fine with the way I move, look, sound, and so on. (Women will understand the feeling as we always never feel satisfied.)

Bodily effect:

– I have no water retention even if I’m on the first day of my period

– I have no psychological tension

– I have no muscles inflammation and moodiness

– I’m really fine with everything that’s going on.

Conclusion:

1. It works

2. It has positive impact on the body

3. If reduces cortisol as well as “fight or flight” motivational effect (be careful here if you have high-level risk-taking job)

4. It slightly reduces analytical functions and critical reasoning during the first few hours after the injection but both come back in 10 hours. The overall feeling of wellbeing is improved. However, motivation and drive for achievements are shrunk.

5 Tips to Overcome Social Anxiety

Social anxiety is one of the most common psychological disorders, following depression and alcoholism. The study published by Psychology Today revealed shocking results: 90% of participants stated that they experience symptoms of social anxiety disorder regularly. The good news: these 5 tips could help you to overcome symptoms and start living more fulfilling life.

1) Remember: you brain tend overthinking things.

No matter how confident we are, our brain is always anxious. Just take it as rule. It works this way, period! Our brain is evolutionarily wired to keep us safe from danger and rejection otherwise we would not survive. Anticipating a worrisome event is always worse than the actual situation. Always! For example, after being worried about a date or even visiting a gym in the first times, it may actually be a relief to walk through the door, and surprisingly find out that it is not scary at all. Our brain always tries to draw the worse case scenarios. So it’s important to remember that the alarm bells before an event are usually louder than necessary.

2) Face your fear – volunteer!

Exposure-response prevention is one of the CBT techniques that recommends facing your fear voluntary step by step or at once (depends on your personality). Push yourself slightly or just “jump into the sea”. I mean, for example, ask whoever is in charge how you can help. If you are worried, for instance, about the big event and scared to meet new people – volunteer to be a host. It sounds a bit strange but it works. Often, social awkwardness could be eliminated by having a defined role. Asking attendees to sign the guest book gives you a reason to interact with people with no fear to be rejected.

3) Be curious

Many people feel anxious because they think that they have nothing to say. Here is one helpful technique: ask open-ended questions or ask for advice. Carry on. Ask another question based on answers that take the conversation deeper. Many people would be glad to talk about their lives.

4) Dedication is the key

Don’t trust to what you see in social media. Multiple social psychology studies shown that the average American has about two true friends and one out of four participants revealed that they have no social circle at all. Unfortunately, we are living in the century of solitude. It means you are not alone. We are all in the same shoes to some extent. All of us suffer from the lack of true deep relationships. So, take the initiative! Think, what you like to do and, based on your answers, plug yourself into a small, recurring group with like-minded people.

Do you like rave music? Go and party. Do you like skiing – take a day off and subscribe for skiing school. The most important part is to be consistent and to keep showing up. Commit for at least few month, even if you’re tempted to stop. Just keep going and trying, and one day you will meet nice people.

5) Counseling

If you’re ready for a change, a good CBT partitioner could help you face your fears safely. You will be asked to build a hierarchy of things you are scared or avoid. Next, you’ll work through them gradually, moving on to the next level when you’re ready.

Don’t let the social anxiety to ruin your life. Take your time, practice, be friendly, slightly push yourself, and slowly but surely you will start being comfortable in your own skin.

Tatiana Dmitrieva

Sources:

https://www.fitandtreat.com

How and why to meditate. Simple techniques to start your mindful journey

There are an abundance of meditative techniques out there, ranging from ancient Buddhist practices to the latest theories of mindfulness. At heart, they share the aim of preventing the meditator from becoming locked in compulsive thinking patterns, in large part by encouraging them to fully focus on ONE particular thing at a time. This could entail simply concentrating on the present moment, or contemplating a sacred Mandala, listening to mantras, or even (as was the case with me) having a kiteboarding lesson. You can use traditional authentic techniques or create your own way to meditate – whichever best works for you. There are no rules, and everything is possible and permissible.

Our minds constantly oscillate between the past and future, and we are rarely fully present at any given moment. Even when trying to do yoga, or to meditate, we often slip into involuntary thinking patterns. Meditation is about achieving a mental stillness, about calming the mind for a period of time and creating a specific mental space. We need that quiet space to unwind, heal and recover, and to be able to create or perceive new things.

Also read Kiteaboarding as conscious evolution. Another view

How to declutter your mind

How to cope with information overload

Best time

You can meditate whenever you feel you need it – sometimes just 10-15 minutes is sufficient. It’s widely believed, however, that the optimal time (the ‘sacred period’) to meditate is when you wake up or go to bed. Morning meditation is a perfect way to start your day in the right mode, but do not confuse it with planning your day. Try to completely avoid thinking during the meditation time, clearing your mind of distracting or unnecessary thoughts. Evening meditation is a great way to unwind after a hard day before you sleep. You can also practice short “time-in” whenever you feel you need it. I meditate like this while I’m on public transport, or even during my morning run. Evening workout in the gym could also be a good time.

How to start

The idea of spending between ten to thirty minutes without thinking may sound easy, but it takes practice to truly master. How, then, can this be achieved? You can start by focusing your attention on your body. Try to feel each part of your body separately: your legs, arms and other extremities. Then switch your attention to your breathing, or try to feel the energy which flows through your body. Try to go beyond the physical, following your stream of inner energy: Don’t be afraid, just trust the journey and go with the flow. At the end of the meditation think about those ‘greater’ goals in your life, such as being kind, loving, grateful, compassionate and so on. Everyone has his or her own set of personal goals.

Practicing giving-receiving and gratitude

My current goal, for example, is to learn how to receive love, help and goodwill, and to generally be grateful for everything that comes into – and leaves – my life.

Since I am naturally a giving person, I know how to love and how to help. However I have always struggled with receiving. Psychologists believe that those who have difficulty with receiving may have deep-rooted trust, acceptance and/or self-acceptance issues. When you only give and are not open to receiving, you initially become rapidly drained, and then start to appreciate other people less. Such an imbalance could be harmful to your relationships. People around you invariably feel that they are underappreciated, and it’s painful for them and for you. That’s why it’s important to be able to give and receive at the same time.

Take a moment to think about your life goals. Perhaps your past brings back painful memories and prevents you from truly opening your heart to show your true self and feelings. Or perhaps, conversely, you actually give too much, and don’t leave space for your relationships to grow and develop naturally. It’s a very personal journey and all of us have certain things to work on.

a very personal journey and all of us have certain things to work on.

Touch your soul

Try to feel, see and talk to your soul. This probably sounds weird, but try it anyway. Eckhart Tolle, the author of the bestseller The Power of Now, describes this meditation technique perfectly. Try to see, feel and fully focus on your ‘inner body’ (i.e. your soul). It can take time to become comfortable practicing this technique. When I tried it, I found it to be a very relaxing and mind-clearing experience. Advanced yoga and meditation practitioners can further extend this technique by switching the focus of their attention from observing the soul to watching how it’s connected to the Universe. Some practitioners are able to get incredible insights during such deep meditations. Try and share what you think.

Music as a key to the door

Some people believe that ‘authentic’ meditation should only be performed in silence. It is completely up to you. I practice both ways: Listening to sounds of nature may be the best way to replenish your stocks of energy. However, hectic urban life often doesn’t afford us the opportunity to escape to a remote beach or a rural forest for an hour or two. In this case music can act as a key to open the ‘sacred door’ to the soul. Try various things, and choose what works for you the best: authentic mantras, classical music or your favourite jazz band.

Breath of life

If you haven’t decided how to start yet – try breathing. It is the easiest technique. Just breathe deeply. Inhale – exhale – and then feel the natural pause before you inhale again. Try to concentrate on your breathing, feeling how your body rises and falls. Sense the smell and taste of the air. Next, try to feel how every inhaled breath fills your body with crystal-clear Universal energy and how, when you exhale, all your worries, anxieties and fears exit your body. Repeat this breathing cycle exercise until you start feeling relaxed and reenergized.

4 elements meditation

Another way to meditate is to connect with the four elements: water, fire, air, and earth…. Interact with them one after another, fully concentrating on all the bodily feelings you will have. Start off by meditating for 5-10 minutes and then gradually extend this time. Remember, all four elements have their own energy, which you can absorb if you are open enough.

The ancient Greeks believed that Air/Wind gives us mental strength and the ability to think clearly and lucidly; that’s why it’s highly recommended to spend some time outside daily. It is precisely because of this elemental quality that, when we’re planning to take a walk, we say things like: “I have to refresh my mind”.

Water gives us flexibility, the ability to transform, and teaches us how to be more compassionate, understanding and loving. It also removes those negative energies we accumulate on an average day. To connect with water is the easiest task: just drink some (possibly while repeating positive affirmations) or take a bath.

Fire is materialized energy itself. It is warming, protective and in the same time tempering. Just put your palm next to a candle and try to absorb its energy, letting it flow through your body.

Finally, earth grounds us and imparts a feeling of stability and wellbeing. If you have the chance to walk barefoot on the ground – feeling the earth beneath your feet – fantastic. Obviously it’s pretty difficult to do so in a town or city, so just walk barefoot at home and try to imagine how the energy of the earth flows through your body, filling it with a sense of stability.

Plants are the creatures of earth. Bring flowers into your household and they will keep you connected to the fourth element. It is sometimes enough to simply smell, touch or observe them from time to time.

Good luck

Tatiana Dmitrieva

Being an Empath. Top 10 Traits

The trademark of an empath is that they feel and absorb other people’s emotions and/or physical symptoms because of their high sensitivities. They filter the world through their intuition and have a difficult time intellectualizing their feelings.

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As a psychiatrist and empath myself, I know the challenges of being a highly sensitive person. When overwhelmed with the impact of stressful emotions, empaths can have panic attacks, depression, chronic fatigue, food, sex and drug binges, and many physical symptoms that defy traditional medical diagnosis.

But an empath doesn’t have to feel too much and be overloaded once they learn how to center themselves. The first step is to acknowledge that you are an empath. Here are the top 10 traits of an empath from Judith Orloff M.D. book on how to achieve emotional freedom. See if you can relate to them.

1. Empaths are highly sensitive
Empaths are naturally giving, spiritually open, and good listeners. If you want heart, empaths have got it. Through thick and thin, they’re there for you, world-class nurturers. But they can easily have their feelings hurt. Empaths are often told that they are “too sensitive” and need to toughen up.

2. Empaths absorb other people’s emotions
Empaths are highly attuned to other people’s moods, good and bad. They feel everything, sometimes to an extreme. They take on negativity such as anger or anxiety which is exhausting. If they are around peace and love, their bodies take these on and flourish.

3. Many empaths are introverted
Empaths become overwhelmed in crowds, which can amplify their empathy. They tend to be introverted and prefer one to one contact or small groups. Even if an empath is more extroverted they prefer limiting how much time they can be in a crowd or at a party.

absorbing-people-2

4. Empaths are highly intuitive
Empaths experience the world through their intuition. It is important for them to develop their intuition and listen to their gut feelings about people. This will help empaths find positive relationships and avoid energy vampires. Read How to Develop Your Intuition to learn more.

5. Empaths need alone time
As super-responders, being around people can drain an empath so they periodically need alone time to recharge their batteries. Even a brief escape prevents emotionally overload. Empaths like to take their own cars when they go places so they can leave when they please.

6. Empaths can become overwhelmed in intimate relationships
Too much togetherness can be difficult for an empath so they may avoid intimate relationships. Deep down they are afraid of being engulfed and losing their identity. For empaths to be at ease in a relationship, the traditional paradigm for being a couple must be re-defined. For strategies see my article Secrets for Sensitive People: Why Empaths Stay Lonely.

7. Empaths are targets for energy vampires
An empath’s sensitivity makes them particularly easy marks for energy vampires, whose fear or rage can sap their energy and peace of mind. Vampires do more than drain an empath’s physical energy. The especially dangerous ones such as narcissists (they lack empathy and are only concerned with themselves) can make them believe they’re unworthy and unlovable. Other vampires include The Victim, The Chronic Talker, The Drama Queen and more. To help you deal with the drainers in your life read 4 Strategies to Survive Emotional Vampires.

8. Empaths become replenished in nature
The busyness of ever day life can be too much for an empath. The natural world nourishes and restores them. It helps them to release their burdens and they take refuge in the presence of green wild things, the ocean or other bodies of water.

9. Empaths have highly tuned senses
An empath’s nerves can get frayed by noise, smells, or excessive talking.

10. Empaths have huge hearts but sometimes give too much
Empaths are big-hearted people and try to relieve the pain of others. A homeless person holding a cardboard sign, “I’m hungry” at a busy intersection; a hurt child; a distraught friend. It’s natural to want to reach out to them, ease their pain. But empaths don’t stop there. Instead, they take it on. Suddenly they’re the one feeling drained or upset when they felt fine before.

As an empath myself, I use many strategies to protect my sensitivities such as fierce time management, setting limits and boundaries with draining people, meditation to calm and center myself, and going out into nature. Being an empath is a gift in my life but I had to learn to take care of myself. Empaths have special needs. It’s important to honor yours and communicate them to loved ones.

Judith Orloff M.D.

Source:

https://www.psychologytoday.com/blog/emotional-freedom/201602/top-10-traits-empath

The Stress of Uncertainty is the worst

New research suggests that stress from fear of the unknown can be greater than the stress associated with knowledge of an outcome, even when the outcome is painful.

In the study conducted by University College London, the fear of getting a painful electric shock led to significantly more stress than knowing that you will definitely be shocked.

The research, published in Nature Communications, found that situations in which subjects had a 50 percent chance of receiving a shock were the most stressful while zero percent and 100 percent chances were the least stressful.

Our experiment allows us to draw conclusions about the effect of uncertainty on stress. It turns out that it’s much worse not knowing you are going to get a shock than knowing you definitely will or won’t. We saw exactly the same effects in our physiological measures — people sweat more and their pupils get bigger when they are more uncertain

conclude researches.

This is the first time that the effect of uncertainty on stress has been quantified, but the concept is likely to be familiar to many people.

When applying for a job, you’ll probably feel more relaxed if you think it’s a long shot or if you’re confident that it’s in the bag,

said co-author Dr. Robb Rutledge.

The most stressful scenario is when you really don’t know. It’s the uncertainty that makes us anxious. The same is likely to apply in many familiar situations, whether it’s waiting for medical results or information on train delays.

Nevertheless, stress is not always negative and counterproductive. The study also found a potential benefit. People whose stress responses spiked the most at periods of greatest uncertainty were better at judging whether or not individual rocks would have snakes under them.

From an evolutionary perspective, our finding that stress responses are tuned to environmental uncertainty suggests that it may have offered some survival benefits

said senior author Dr. Sven Bestmann.”

Sources:

http://psychcentral.com/news/2016/03/30/stress-from-uncertainty-may-override-actual-event/101113.html

https://rennickeassociates.wordpress.com/2016/04/27/the-stress-of-uncertainty/