Mental Health Training

Heatwaves are silent killers, and the death toll is often recognised only months after the official figures emerge.

If heatwaves were named as storms to highlight the risk they pose, the dangers would be more widely recognised. Indeed, one in Europe in 2017 got more attention when it was nicknamed Lucifer, which kills many more people each year in the UK than in any storm.

Heat exposure has also been linked with an increased risk of death or disability among children, older adults, people with chronic medical conditions and those who are obese.

The heatwave that swept through Europe in the summer of 2003 caused an excess of deaths over the normal seasonal average. Extreme heat exposure can be dangerous for those already vulnerable to the heat, such as the elderly or those living in poorly ventilated buildings.

In addition, excessive heat exposure is linked to increased crime rates, domestic violence incidents, and increased instances of road traffic accidents. In the UK, for example, one in six deaths is attributable to extreme heat.

With temperatures in the United Kingdom breaking records this month, what is the impact of heat waves on your health? Because higher temperatures can pose additional challenges for individuals with Physical and Mental Health conditions. Roughly 1,000 to 3,000 people die every year as a result of heat.

Stress-related conditions that are increased by heat waves are known as psychosocial stressors. These include the subjective experience of a perceived threat from hot weather and the social impact of staying outside during these conditions.

The public health implications can be demonstrated by the fact that these psychosocial stressors often result in higher rates of anxiety, depression, aggression, addiction and suicide during extreme heat.

Are heatwaves a consideration for your mental health?

“In recent years, there’s been an increasingly large body of research showing us that heatwaves exacerbate outcomes for those with underlying psychiatric illnesses,” says Dr Laurence Wainwright, (University of Oxford UK).

Rates of suicides go up, and for those with existing conditions, symptoms can be intensified” he adds, noting that for people with conditions such as bipolar disorder, extreme heat can trigger manic phases.

Prof Tahseen Jafry, Glasgow Caledonian University, said: “With increased temperature rises, there is evidence to show that there are more frequent visits to hospitals for mental health, mental illnesses and behavioural and mood disorders.”

A study published in 2007 found a 3.8% increase in suicide rates for every 1C rise in average temperature above 18C. Researchers also found that higher temperatures are associated with increased aggression and violence – possibly due to the impact on various hormones – and can affect cognitive function, leaving people feeling fuzzy-headed. In Australia, where suicide rates were found to be higher on days when temperatures reached above 20 °C (68 °F).

How does heat affect mental health?

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One of the body’s most influential alarm signals is a headache, which is often a sign of physical or psychological overload. A headache occurs because of a primary or secondary cause.

Globally, it has been estimated that the prevalence among adults of current headache disorder is approximately 50%. Half to three-quarters of adults aged 18–65 worldwide have had a headache in the last year.

Primary headaches

Migraine, or tension headaches, are among the most common primary headaches that lead people to seek medical treatment, and they affect an estimated 3 billion people each year.

This type of headache isn’t a symptom of any disease, but a condition on its own. It is a “primary headache“ because it is the main concern. Often, stress and disruptions in your sleep patterns cause these headaches. 

Secondary headaches

Secondary headaches manifest as a symptom of another health disorder.  Different types of illnesses and disorders can cause a headache, including:

• Infection 
• Medication Overuse
• High Blood Pressure
• Mental Health Conditions
• Head Injury or Trauma
• Stroke
• Tumour
• Nerve Disorders
• Sinus Congestion

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What Is Narcissistic Personality Disorder?

Narcissistic Personality Disorder (NPD) is a condition marked by a pattern of grandiosity, fixation on power fantasies, desire for admiration, arrogance, lack of empathy, and envy. Individuals with NPD may be overly sensitive to criticism, though they may hide their fragile self-esteem behind a self-important exterior.

NPD is the second most prevalent personality disorder, affecting about 6.2% of the population1. It is one of ten personality disorders listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). Along with histrionic, antisocial, and borderline personality disorders, NPD is a Cluster B disorder, which causes affected individuals to appear erratic, emotional, or dramatic.

Narcissistic Personality Disorder: Symptoms

Though symptoms may manifest in different ways, people with NPD experience at least five of the following:

• Inflated sense of self-importance
• Preoccupation with fantasies of power, beauty, or ideal love
• The belief that they are unique and should only associate with other special or high-status people and institutions
• Requires admiration
• Unreasonable entitlement
• Takes advantage of others
• Lacks empathy
• Envious of others, or believing that others are envious of them
• Arrogant behaviours or attitudes

Narcissistic Personality Disorder: Other Signs

Though the DSM symptoms are used to diagnose NPD, the following associated features may help clinicians support a diagnosis. These can include:

• Low self-esteem. Despite their outwardly arrogant presentation, people with NPD often have low self-esteem. They are vulnerable to injuries to their egos and may become angry or humiliated.
• Unwillingness to engage in potentially humiliating tasks. Because of their low self-esteem, people with NPD are hesitant to struggle publicly.
• Eating disorders. Because some people with NPD rely on external validation, they are susceptible to developing eating disorders to increase their perceived self-worth.
• Substance abuse. Though there is an established link between substance use disorder and NPD, there is no consensus on a specific cause. There are likely varied reasons that people with NPD develop substance use disorders.

Grandiose vs Vulnerable Narcissism

Though both the DSM-5 and popular ideas of narcissism centre on open arrogance, NPD researchers identify two different subgroups: grandiose and vulnerable.

Grandiose narcissism is the familiar self-important expression of narcissism. Grandiose narcissists will be more likely to display narcissistic traits such as:

• Entitlement
• Manipulation of others
• Overt arrogance
• Aggression
• Anger/Rage

Vulnerable narcissism is a less understood aspect of narcissism, but one that research is beginning to consider. Vulnerable narcissism is covert narcissism, as many symptoms are not readily visible to outside observers. Vulnerable narcissists do not have grandiose self-esteem and are sensitive to rejection or criticism. Though vulnerable narcissists do still have grandiose fantasies and believe they are somehow “special,” they display different symptoms, such as:

• Shyness
• Shame
• Few meaningful relationships due to fear of rejection
• Hyper-vigilance
• Need for outside approval
• Low self-esteem

Smart, Effective Ways to Protect Yourself from Negativity

Negativity affects your life on every level. It can ruin relationships, decrease work performance, and increase stress levels. The good news is that you can fight it by changing your mindset. 

Not sure where to start? Listen to the following bright, effective ways to protect yourself from negativity:

Don't Take It Personally. 

Most people act in a certain way based on their previous experiences and current circumstances. Perhaps someone took credit for your colleague's work in the past, so now he doesn't trust his team anymore. That doesn't mean he has something against you; he doesn't trust people in general. 

Stop taking things personally. If someone is misjudging you, prove to them that they are wrong. Be kind and authentic rather than stressing over it. 

 Personal Boundaries 

No matter how hard you try, you'll never be able to please everyone. On the contrary - people will always come up with new demands and take advantage of your kindness. That can undermine your self-esteem and keep you from focusing on your priorities. 

Learn to say No and set clear boundaries. If someone reacts negatively or tries to hurt you, move on. That person isn't worth your time or attention. 

A true friend will understand that you have other things to do and are unavailable around the clock. 

Embrace a Positive Mindset 

Be grateful for what you have, and then seek ways to achieve more. Start a gratitude journal and write a few things every day. That will reinforce positive thinking patterns and reduce negativity. 

Your positive attitude will also inspire others and strengthen your relationships. The more you focus on the good in your life, the more opportunities will arise. 

Find Solutions, Not Problems 

Most people tend to focus on their problems instead of actively seeking solutions, resulting in feelings of guilt and dissatisfaction. 

Whenever you have a problem, take the steps needed to solve it. The longer you wait, the more obstacles you'll face along the way. 

Stay away from people who make a drama out of everything. They're only wasting your time and energy, and their negativity will affect you sooner or later. 

Surround yourself with positivity. Build relationships with people who encourage and support you. 

Remember that people don't care much about what you say or do. Focus on whatever makes you happy and stop feeding the surrounding negativity. Once you take these steps, you'll be more comfortable and see new opportunities that you'd otherwise have missed.

Self-respect and respect from others are closely aligned. They are both something that everyone desires. Self-esteem is an admirable trait. It is something that we can recognize in another person by their actions, attitudes and demeanour.

When we see someone manifesting self-respect, we unconsciously respect them more. Conversely, it is harder to respect someone who exhibits little respect for themselves.

While on the surface, it is reasonable to assume that everyone deserves respect, this is tempered by the fact that many people do things that make them undeserving of the connection of other people.

Our self-respect is not a gift, nor is it fixed. We can strengthen our self-esteem by our thinking and our actions. It can also be diminished, even crushed, by our behaviours, and how these subsequently make us feel about ourselves.

Other people also can affect our self-respect, positively or negatively. The degree to which they can is a measure of how resilient we are and how healthy our self-esteem is.

This report can help you to understand the interaction between self-respect and respect from other people, and most importantly, how to increase both.

How to look after the most important person in your life.

Interestingly, one of the things that we typically feel guilty about is taking care of our own needs. It feels downright selfish to focus on yourself when there is so much you could be doing for others. While compassion, empathy, and kindness are outstanding qualities, we also have to direct a little of that towards ourselves. If you have ever felt guilty about self-care, take some time to think about the following nine facts. 

Self-Care Isn't a Luxury, Taking care of your own needs isn't some fanciful act of selfishness and is vitally influential to your well-being. If you aren't taking care of yourself, you jeopardise your physical and mental health. 

Other Individuals Practice Self-Care

Many people don't have any hang-ups about practising self-care. Many people in your life have no scruples about taking care of themselves. If other people have no issue putting their own needs first, why shouldn't you? If you don't look after yourself, who will? 

Enabling Yourself, To Help Others

If you want to care for anyone else, you must meet your own needs. The happier and healthier you are, the more competent you will be to help the people you love. A rational explanation is that flight attendants tell you to put your mask on before helping others. 

Your Loved Ones Will Want You To Take Care of Yourself 

No one is going to envy you for focusing on your self-care. Well, no one that matters, anyway. Your closest loved ones will want the best for you, including practising self-care. When you neglect your self-care, you are ignoring the wishes of your closest friends and family. 

Getting Comfortable With the Word "No" 

It can be hard to say no, but you should strive to get used to it. People feel guilty when they say no, but that is often the best answer. Setting limitations on your time and energy isn't a bad thing. On top of that, you don't have to explain yourself - "no" is a complete sentence. 

Self-Care is Vital to Your Objectives

Do you have any goals or dreams you aspire to accomplish? If you do, you are doing a disservice when you avoid self-care. When attacking them healthy and happy, it is much easier to reach your goals. 

Self-Care is About Self-Respect

Do you respect yourself? If you answered yes, but have been ignoring your self-care, then you are lying to yourself. You can't possibly respect yourself if you don't honour your own needs. If you respect yourself, you should know you deserve self-care. 

Self-Care Shields You 

Proper self-care protects you from many additional things. Self-care helps protect your health, energy, mind, time, and boundaries. Self-care is one of the best time investments you can make to protect yourself from future harm(s).

You Deserve It 

There isn't a better reason for you to stop feeling guilty about self-care than the fact that you deserve it. Life is tough, and we are all on a journey, and it makes sense that we take some time to take care of ourselves. You deserve to enjoy the moments you can.

What’s Love Got to Do With It

One way to define love is as a strong connection between two individuals. This relationship can be either romantic or platonic. 

Romantic love means that both parties are attracted to each other and want to spend time together. Platonic love refers to a close companionate friendship where people care deeply about each other without sexual involvement. 

Both relationships require trust, respect, honesty, and mutual understanding.

We feel love when we care about another person. We give them our time, attention, and affection when we care about them. 

We also show them kindness and respect. Love is not just something you feel, and it is also something you do.

Falling in love can surprise you and make you feel emotions. It can distract you from the rest of the world, be passionate and euphoric, and so many things are going on in your brain at once. Love has a considerable impact on your mind, and below are a few things that happen when you experience it. 

Of course, the love we feel from our differentia relationships, not just those of a romantic nature, offers immense value for the health of mind, body, spirit and overall wellbeing.

Emotional Strength

Love strengthens the grey matter volume in your brain, which develops your emotion-processing centres and allows you to be more empathetic. When you are more in touch with your feelings from a love perspective, you are better at processing these emotions when they arise in other forms throughout your life. Since love is a rollercoaster full of emotions, it prepares you and builds up the skills needed to balance and manage them. It is not uncommon for people to want a partner who will do anything for them and be there when they need it. They are looking for someone to hold their hand during the tough times and to help make their dreams come true. 

Tips to Increase Trust in Yourself

You may have a difficult time trusting yourself. Don’t despair. You are not alone. It is something that many people experience, and find difficult to overcome. When you lose trust in others, you start to lose trust in yourself.

To help you overcome this problem, you need to focus on key aspects of trust. The first is to have faith in your accomplishments. If you pass off your accomplishments as not being that important, when you need to rely on them, they won’t be there for you. That is sure to interrupt the process of trusting yourself.

You also need to trust your instincts. You won’t always be right, but you will be more often than not. An instinct is something you feel strongly about and does not come only from experiences. They come from something internal that no one can truly explain. It’s part of that inner voice that is telling you what to do. You need only listen. How many times have you said to yourself that you should have listened to your instincts?

You should rely on other people. If you open yourself up to letting others into your life, you will find that you become more trusting of yourself. Whether you like it or not, you need other people. You can’t know everything there is to know about every subject. Use the strengths of others to supplement what you know. It will take the burden away from you to do everything. That will help open the possibilities to put trust in yourself.

Try to filter out negative information. You get bombarded with this throughout your life. It occurs every day in the news, at work, and in many cases, your home. The more you learn to focus on positivity in your life, the easier it will be to trust yourself. A good first step towards this goal is to avoid negative people. They work hard to try to bring you down.

Trusting yourself sometimes requires a leap of faith. Take some chances. While you want to be smart regarding the risks of your choices, you don’t want to overanalyze every decision you make. If you do, you will never make any decisions, and you will stagnate. It’s true that not everything will work out the way you plan. But, you will never know unless you try. The good news is when you are ready to try, many of your decisions will work for you.

Feeling a bit down lately, maintaining a positive mood when life gives us lemons can be challenging. If you are feeling down, there are ways to help yourself feel better. Here are some natural remedies that will help lift your spirits and improve your well-being

Read A Book, Listen To A Podcast Or Music

Reading a book or listening to a podcast is an easy and accessible way to take care of your mental health and relax. A book can be an enjoyable escape with something for everyone, while podcasts are compact and versatile. They can be listened to on the go or while doing chores around the house.

Imagine you were caught up in tedious chores and lost in thought. You could feel less inhibited and relaxed if tossed on a favoured soundtrack. Listening to the upbeat melody and a gradual rhythm can brighten the darkest days. Utilising music to release negative energy can be helpful for multiple reasons. There is some evidence that calming audio before bedtime can encourage deeper sleep. Listening to everything from the sound of rain to peaceful white noise as you try to doze off.

Music does make a difference. Several studies are showing that music can improve mood and decrease anxiety. This is true because music is processed in the same brain areas as emotion. 

When you hear certain types of music, it activates specific regions of the brain associated with memory. Dancing along to the beat can help you relax and focus.

Develop A Meditation Habit

A pinnacle in the World of wellness, individuals, have long used 

Meditation routinely helps them find balance and manage the negativity in their lives.

A study conducted at Johns Hopkins University showed impressive results when using meditation to help treat depression. After the researchers collected data, a clear trend emerged, offering substantial improvements. 

Meditation for eight weeks led to an improvement in depressive symptoms by 20 per cent. Additionally, they saw a five per cent decrease in anxiety symptoms, indicating promise.

Meditation is a practice that focuses the mind on the present. It helps you to become aware of your emotions, thoughts, and surroundings. It also allows you to relax and reduce stress. Meditation can help you to deal with anxiety, depression, and other mental health issues.

However, mindfulness isn't for everyone. A study published in the Evidence-Based Mental Health journal showed that school-based mindfulness training does not appear to boost well-being or improve the mental health of teenagers. The research found that many pupils were bored by the course and did not practise it at home.

Meditation is one of the simplest ways to start practising mindfulness. Mindfulness has become a popular meditation technique aimed at focusing the mind on the present moment and involves learning how to pay attention and manage feelings and behaviour, to improve resilience in the face of external stressors.

To live mindfully is to live in the moment and reawaken oneself to the present, rather than dwelling on the past or anticipating the future.

While it has been found to help with the symptoms of depression and anxiety in some studies. Prof Mark Williams, the founding director of the Oxford Mindfulness Centre and co-investigator at the University of Oxford, said the findings confirmed the considerable burden of mental health challenges that young people face and the urgent need to find a way to help them.

Supportive Friends

The most important thing to remember is that the brain is a complex organ, with many parts working together to create our thoughts and feelings.

It’s not just one part of the brain that controls your emotions; it’s all working together. So if you want to change how you feel, you need to work on changing how they communicate, and a healthy friend group can benefit the mind and body. 

However, there is no ideal number of friends

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Extroverts and introverts are two types of people who generally prefer different activities, environments, and work styles. Extroverts tend to be more social and enjoy being around other people, and they seek stimulation from their environment and thrive on new experiences.

They may appear to be having fun, but they’re likely just doing it for you. Introverts are the opposite. They generally don’t enjoy being around many people or doing activities requiring attention from others.

Instead, they prefer to spend time alone to recharge their batteries and think more abstractly. However, that doesn’t mean that extroverts are incapable of understanding the needs of an introvert or vice versa.

In fact, most extroverts are comfortable spending time alone as well. Here is an overview of the differences between an extrovert and an introvert so that you can better understand your friends or family members who may seem like they dislike being around others or who don’t seem like they enjoy your company. 

Introversion and extroversion are clarified

Introversion is the tendency to prefer spending time alone and can be an influential part of one’s personality. It’s characterised by a preference for solitude and reflection over social interaction.

Someone introverted will likely avoid parties, large gatherings, or other situations in which they would have to engage with lots of people. On the other hand, extroversion is the tendency to seek out social interaction and stimulation to feel comfortable.

Extroverted people enjoy being around others and even thrive in many social situations. They also tend to talk more regularly than someone introverted. Extroverts typically enjoy getting together with friends and can sometimes be found at parties or other gatherings without any real sense of awkwardness or discomfort.

As you might have guessed, extroverts are always looking for new people or experiences, whereas introverts are often content with their own company or want some peace and quiet time away from it all. However, there’s still a lot of overlap between these two personality types regarding how they spend their free time!

Extroverted people are almost always willing to talk about themselves and their thoughts on various issues, especially topics that interest them. Conversely, introverts may have a more demanding time talking about themselves or very rarely do so unless they’re under close observation in social settings where they usually wouldn’t feel comfortable doing so, for example, when asked questions like “What do you".

Introverts and Extroverts Together: Why They’re Different?

Introverts and extroverts are two different types of personalities. They do not always see eye to eye on things, but they can cooperate when necessary. If you’re trying to communicate with an introvert, it’s best to break the conversation into smaller segments so that the introvert can process what you’re saying. 

That is unless they’re very well-adjusted and socialised. In general, extroverts don’t feel like they need to be around people all the time to have a good time. They thrive off of new experiences without being distracted by their surroundings. They also tend to do things for other people, as it’s more fun that way than if they were doing it themselves.

Introverts typically feel like they need time alone to think more clearly or recharge their batteries before engaging with others again. Because of this, they might not respond well if someone tries to make them come out of their comfort zone quickly or if someone tries to force them into social situations where they don’t want to be.

It’s important not to push an introvert too hard because that will make them feel like you’re trying to manipulate them into doing something that doesn’t fit who they are or what makes them happy.