Although many of us are excited about the holidays, over a third of adults in the United States report, they are stressed during the festive seasons. The Christmas season’s commitments can leave you feeling drained.

This is true if you consider the trips you have to make to visit friends and family, attend work parties, shopping, gift-wrapping, or attend to your kids. 

While that is unfortunate, we’re glad that there are specific steps you can take to ensure you enjoy this festive season. 

Have a look at the following tips to see how you can better manage your mental health during the holidays.

1. Take it easy on yourself

The holidays are stressful enough without adding in mental illness. Thus, if you have been diagnosed with any kind of mental illness, then it is important that you take care of your physical needs first.

It is recommended that you take breaks from social media and other activities that make you anxious — like shopping. If you find yourself obsessing over gift ideas, try writing down all the things you want to buy instead of looking online.

2. Get some sleep

Sleep deprivation during the holidays will make everything worse. When you deprive yourself of sleep during the hectic holiday period, it affects your mood, memory, concentration, and even your immune system.

Get plenty of rest by going to bed earlier and waking up early. Also, avoid caffeine after noon; it may keep you awake later. Getting quality sleep daily will ensure that your are better focused, sharp and alert.

3. Be mindful

Being mindful of how you feel at each point during the holiday. It will help you steer away from the holiday blues. Be mindful of how much you spend during the holidays, so you can avoid financial stress. 

Mindfulness helps reduce stress and improve overall well-being. In addition, try meditating or doing yoga before bedtime. Or, try deep breathing exercises while listening to soothing music.

4. Don’t forget self-care

The holidays can get pretty overwhelming, but when it does, take a step back and take some time for self-care.

The holiday season is usually filled numerous gatherings and plans which can get exhausting. As such, you should set aside time for self care. Do things that help you relax and rejuvenated will serves as self care.

Drinking alcohol can be helpful when you’re stressed, but too much alcohol can worsen symptoms of anxiety and depression. Instead, opt for non-alcoholic drinks such as hot tea or water with lemon.

5. Seek professional help

If you’ve tried these steps and still aren’t feeling better, talk to your doctor about getting your anxiety or depression treatment.

6. Keep busy

When you’re depressed, being alone can exacerbate your sadness. But having fun with others can also boost your mood. So get involved in volunteer projects, join a book club, or go to a movie.

7. Avoid triggers

Some situations can trigger anxiety or depression. For example, if you tend to panic around crowds, avoid traveling during the holidays. And if you’re prone to overeating, stay away from large meals.

8. Don’t forget to enjoy the moment

During the December holidays, we often focus so much on our problems that we miss the joys of the season. So make sure you remember to appreciate the good times.

9. Talk about it

Talking about your feelings with someone who cares will help you work through your issues. If you don’t know anyone who understands your feelings, reach out to a friend or family member.

10. Show kindness

While it is important to show kindness to others everyday, the holidays are usually a period where kindness and generosity abounds. There are many mental and emotional benefits of showing kindness.

Hence, you should try to be kind and generous always. Remember, you can’t control how others act during the holidays, you can choose to display kindness to others.

Conclusion

It’s good to remember the holidays are a time for sharing special time with friends and family. Also, remember that your feelings are valid, and you deserve all the love and care this season. However, adhering to these mental health tips for the holidays will ensure that you’re in the great shape mentally, throughout the holidays.

The post 10 Heartwarming Mental Health Tips For The Holidays first appeared on You Must Get Healthy.

The post 10 Heartwarming Mental Health Tips For The Holidays appeared first on You Must Get Healthy.

It requires physical fitness, hand-eye coordination, and tactical thinking. It can be played competitively at various levels or enjoyed as a recreational activity.

Being a recreational and competitive game, Badminton offers numerous health benefits. In this article, we will look at the emotional benefits of badminton.

Emotional Benefits of Badminton

Badminton, like any other physical activity, can provide various physical, as well as emotional benefits. Here are some emotional benefits associated with playing badminton:

1. Stress relief

Engaging in physical exercise, such as playing badminton, helps to reduce stress and tension. Stress and tension can strain your emotions and affect your interactions with people around you.

Physical activity stimulates the release of endorphins, which are natural mood boosters and can help alleviate anxiety and stress.

2. Mood enhancement

Badminton promotes the release of neurotransmitters like dopamine, serotonin, and norepinephrine, which are responsible for regulating mood and emotions.

Playing badminton can uplift your spirits, enhance your mood, and provide a sense of well-being. Additionally, physical activity helps to improve blood flow. 

3. Boosts self-confidence

Regularly participating in badminton and improving your skills can boost self-confidence and self-esteem. As you see progress in your game, set and achieve goals, and develop new skills, you’ll gain a sense of accomplishment and belief in your abilities.

4. Enhances social interaction

Badminton is often played in pairs or doubles, which provides an opportunity for social interaction and building relationships with teammates and opponents. Engaging in a social sport like badminton can reduce feelings of loneliness, improve social skills, and provide a sense of belonging.

5. Distraction and mental relaxation

Focusing on the game and the physical movements required in badminton can distract from everyday worries and concerns. The concentration needed during play can help clear your mind and provide a mental break, leading to relaxation and a temporary escape from stressors.

6. Improved cognitive function

Regular physical activity, including badminton, has been linked to improved cognitive function, concentration, focus, memory, attention, and decision-making skills. Combining physical exercise, hand-eye coordination, and strategic thinking in badminton can contribute to these cognitive benefits.

7. Boosted energy and vitality

Engaging in regular physical activity like badminton can increase your overall energy levels and combat feelings of fatigue or lethargy. Playing badminton stimulates blood flow, improves cardiovascular fitness, and increases oxygen supply to the brain and muscles, improving vitality and overall well-being.

8. Enhances sleep quality

Engaging regularly in badminton games coupled with a healthy diet helps to enhance the duration and quality of your sleep. This enhanced sleep by badminton helps to stabilise your emotions by alleviating distress and worry.

Conclusion

This article has revealed the amazing emotional benefits of playing badminton. As you’ve read, it can boost your mood, self-confidence, sleep quality, focus, cognition, and concentration. Badminton can also enhance social interaction and relieve stress. All of these are crucial to a balanced emotional health.

Nonetheless, although badminton can provide emotional benefits, it should not be seen as a substitute for professional mental health treatment if needed.

The post 8 Heartwarming Emotional Benefits of Badminton first appeared on You Must Get Healthy.

The post 8 Heartwarming Emotional Benefits of Badminton appeared first on You Must Get Healthy.

Many of us have, at some point, resorted to unhealthy ways of coping with anger, such as yelling, silent treatment, slamming doors, or even turning to substances like alcohol to numb the intensity of our emotions.

These methods, while offering temporary relief, often exacerbate the problem, leaving us feeling regretful and more isolated.

This article is designed to provide you with healthier alternatives to manage and dissipate anger effectively.

After reading this article, you will know the proven techniques and strategies, as well as learn how to recognize your triggers, express your anger constructively, and ultimately regain control over your emotions.

Top 10 Healthy Ways to Get Rid of Anger

Anger is a normal emotion, but it can cause problems when it gets out of control. Learning healthy ways to deal with anger can help you feel better and improve your relationships.

Below are many simple things you can do to manage angry feelings.

1. Deep breathing exercises

Deep breathing is a simple yet powerful way to calm your anger. When you feel angry, try taking slow, deep breaths. This can help lower your heart rate and reduce stress.

Start by finding a quiet spot where you can sit or stand comfortably. Close your eyes if you want to. Breathe in slowly through your nose, filling your lungs completely.

Hold your breath for a few seconds, then exhale slowly through your mouth. As you breathe out, imagine releasing your anger with each breath. Try to make your exhale longer than your inhale.

You can count to four as you breathe in, hold for four, and breathe out for six. Repeat this process several times until you feel more relaxed. Deep breathing helps release tension from your muscles and calms your nerves.

Practice this technique regularly, even when you’re not angry. This way, it’ll be easier to use when you need it most. Remember, you can do this exercise anywhere, anytime you feel anger rising.

2. Daily journaling

Writing in a journal every day can help you manage your anger. It gives you a safe place to express your feelings without hurting others.

You can start by setting aside 10-15 minutes each day for journaling. Find a quiet spot where you won’t be interrupted.

Write about what made you angry that day. Describe how you felt and why. This helps you understand your anger triggers better.

Journal prompts for anger management can guide your writing. They ask questions that make you think about your emotions.

Try writing about positive things too. What are you grateful for? This can help balance out negative feelings.

Journaling lets you track your progress over time. You might notice patterns in what sets off your anger.

Remember, your journal is private. You can be completely honest without worrying what others think.

Over time, daily journaling can help you feel more in control of your emotions. It’s a simple but powerful tool for dealing with anger.

3. Exercising

Exercise is a great way to deal with anger. It helps you let out pent-up energy and calm your mind. Running and yoga are two excellent options to try.

Running can help you burn off steam quickly. When you’re angry, go for a brisk walk, bike ride, or run. The rhythmic motion can guide you to a calmer state.

Yoga is another effective choice for managing anger. It combines physical movement with breathing exercises. This helps you relax both your body and mind.

A 20-minute yoga sequence can make a big difference. As you move through poses, focus on your breath. Inhale positive feelings and exhale negative ones.

Try to make exercise a regular part of your routine. Daily physical activity can help keep stress and anger in check. Even a short workout can improve your mood and reduce tension.

Remember, the goal is to find what works best for you. You might prefer running one day and yoga the next. The important thing is to get moving when you feel angry.

4. Listening to calming music

When anger starts to build up, try putting on some soothing tunes. Music can be a powerful tool to help you calm down and manage your emotions.

Choose songs with slow tempos and peaceful melodies. Classical music, nature sounds, or gentle instrumental tracks often work well. You might even create a playlist specifically for anger management.

Music therapy can prevent burnout and reduce stress. It’s a simple yet effective way to shift your mood and relax your mind.

As you listen, focus on the rhythm and let it guide your breathing. Take slow, deep breaths in time with the music. This can help lower your heart rate and ease tension in your body.

You can also try combining music with mental imagery. Picture a calm scene, like a peaceful beach or serene forest, while the music plays. This can enhance the calming effect.

Remember, different songs work for different people. Experiment to find what soothes you best. You might be surprised at how quickly the right music can turn your anger into a sense of peace.

5. Practicing mindfulness meditation

Mindfulness meditation can help you manage anger in a healthy way. This practice teaches you to focus on the present moment without judgment.

To start, find a quiet spot and sit comfortably. Close your eyes and take a few deep breaths. Pay attention to how your breath feels as it moves in and out.

When angry thoughts come up, notice them without getting caught up in them. Let them pass like clouds in the sky. Bring your focus back to your breathing.

Try to observe your anger without reacting to it. Name the feeling and own it, but don’t let it control you.

Regular practice can help you respond to anger more calmly. You’ll learn to pause and breathe before reacting.

Remember, it’s okay to feel angry. Mindfulness helps you acknowledge your feelings without being overwhelmed by them.

Start with short sessions, like 5 minutes a day. You can gradually increase the time as you get more comfortable with the practice.

6. Engaging in a creative hobby

Channeling your anger into a creative hobby can be a great way to calm down and express yourself.

You might find painting or drawing helps you release negative emotions in a healthy way. You can always learn to try something new.

Writing can also be therapeutic. Try jotting down your feelings in a journal or penning a short story. This can help you process your anger and gain new perspectives.

Music is another powerful outlet. Playing an instrument or singing can lift your mood and reduce stress. Even if you’re not musically inclined, listening to your favorite tunes can help soothe angry feelings.

Crafting hobbies like knitting, woodworking, or origami can keep your hands busy and your mind focused. These activities require concentration, which can help shift your thoughts away from what’s bothering you.

Gardening is a calming activity that connects you with nature. Planting seeds, tending to plants, and watching them grow can be very satisfying and help reduce anger.

Remember, the goal is to find a creative outlet you enjoy. When you’re engrossed in a hobby you love, it becomes easier to let go of anger and find peace.

7. Talking to a trusted friend

When anger bubbles up, reaching out to a friend can be a game-changer. A good chat with someone you trust can help you see things differently and calm down.

Pick a friend who’s a good listener. Someone who won’t judge you or make things worse. Tell them how you feel and why you’re upset.

Your friend might offer a fresh view on the situation. They could help you spot things you missed when you were angry. This new perspective can cool your temper.

Talking it out also lets you release pent-up feelings. It’s like lifting a weight off your chest. You might feel better just by putting your thoughts into words.

Your friend can also remind you of your good qualities. They can help you focus on positive things instead of what’s making you mad. This shift can improve your mood quickly.

Remember, it’s okay to ask for help. Your friends want to support you. Letting them in when you’re angry can make your friendships stronger too.

8. Taking a walk in nature

Feeling angry? Put on your walking shoes and head outside. A stroll in nature can help you calm down and feel better fast.

Spending time outdoors refreshes your mind. The sights, sounds, and smells of nature take your focus away from what made you mad.

You don’t need to hike for hours. Even a 20-minute nature break can lower stress. Find a nearby park, trail, or green space for your walk.

As you walk, take deep breaths of fresh air. Look at the trees, flowers, and sky. Listen to birds chirping or leaves rustling. These simple acts can help you relax.

Walking also gives your body a chance to burn off angry energy. The exercise releases feel-good chemicals in your brain.

Try to make nature walks a regular habit. You’ll be better prepared to handle anger when it comes up. Plus, you’ll enjoy the many other health perks of spending time in nature.

9. Reading a motivational book

Reading a motivational book can be a great way to manage your anger. When you’re feeling upset, pick up a book that inspires you. It can help shift your focus away from what’s making you angry.

Look for books about anger management or personal growth. These can give you new ideas on how to handle your emotions. You might learn techniques you haven’t tried before.

Anger management books come in many forms. Some are workbooks that guide you through exercises. Others share stories of people who have overcome their anger issues.

Reading can calm you down and give you time to think. It’s like taking a break from your problems. You might find that your anger lessens as you get absorbed in the book.

Try keeping a motivational book nearby. When you feel anger building, reach for it instead of reacting. This simple act can interrupt the cycle of anger and give you a chance to cool off.

Remember, changing how you deal with anger takes time. Be patient with yourself as you learn new ways to cope. Reading can be a helpful tool on your journey to better anger management.

10. Using a stress ball

Squeezing a stress ball can help you release anger in a safe way. These small, squishy objects fit in your hand and are easy to use anywhere.

When you feel angry, grab your stress ball and squeeze it. Focus on the feeling in your hand as you do this. You can squeeze and release repeatedly.

Stress balls are designed to provide a physical outlet for tension. They give your hands something to do, which can help calm your mind.

You can keep a stress ball at your desk, in your car, or in your pocket. This makes it simple to use whenever you need it.

There are many types of stress balls to choose from. Some are foam, while others contain gel or sand. Pick one that feels good in your hand.

Remember, using a stress ball is just one way to manage anger. It works best when combined with other healthy coping methods like deep breathing or talking to a friend.

How to Build Long-term Healthy Habits to

Anger management is a skill you can develop over time. By working on your emotional intelligence and getting expert help when needed, you can create lasting positive changes in how you handle anger.

Developing Emotional Intelligence

Emotional intelligence helps you better understand and control your feelings. To boost your emotional IQ, try these tips:

Practice self-awareness. Pay attention to how anger feels in your body. Notice your triggers and thought patterns.

Work on empathy. Try to see things from other people’s viewpoints. This can help reduce anger in conflicts.

Expand your anger vocabulary. Learn to express your feelings with more specific words than just “angry.”

Use a feelings wheel to identify emotions more precisely. This helps you address the root causes of your anger.

Seeking Professional Help

Sometimes, you need extra support to manage anger. A therapist can teach you new skills and give you a safe space to practice them.

Look for a therapist who specializes in anger management or cognitive-behavioral therapy.

Consider group therapy. Sharing with others who face similar challenges can be very helpful.

Don’t be afraid to try different approaches. Relaxation techniques, mindfulness, or stress management classes might work well for you.

Be patient with yourself. Building new habits takes time, but with professional guidance, you can make real progress.

Conclusion

Anger doesn’t have to control you. By using these tips, you can take charge of your emotions and react in healthier ways.

Remember, it’s okay to feel angry sometimes. The key is learning to express it constructively.

Try different methods to see what works best for you. Practice relaxation skills like deep breathing or visualizing a calm scene.

Physical activity can be a great outlet. Go for a walk or do some stretches when you feel your temper rising.

Don’t be afraid to step away from heated situations. Taking a break can help you cool down and think more clearly.

Writing down your feelings or talking to a friend can provide relief and perspective.

Be patient with yourself as you work on managing your anger. It takes time to change old habits.

If you’re still struggling, don’t hesitate to seek help from a mental health professional. They can provide more personalized strategies.

With practice and dedication, you can develop better ways to handle anger and improve your relationships and overall well-being.

The post Top 10 Healthy Ways to Get Rid of Anger first appeared on You Must Get Healthy.

The post Top 10 Healthy Ways to Get Rid of Anger appeared first on You Must Get Healthy.

A lot of people today are dealing or coping with grieve. That’s why I decided to write about useful health tips for grief.

You see, grieving is a natural thing. We all have had to pass through difficult circumstances. Before I delve into the health tips that’ll help you cope with grief, I will like to understand what grief is and some other important points.

Grief

Grief is the natural emotional pain that arises from misfortune or personal loss; when something or someone you love is taken away. Naturally, the more important the loss is, the more intense the grief will be. 

Now here are some important points to note.

• Don’t ignore the pain. To effectively deal with grief, you must face it and overcome it.

• Everybody grieves differently; there are mental differences. For example, someone that doesn’t cry in the face of loss can’t be said to be feeling less sad.

• Recovering from grief takes time but doesn’t have a time frame.

Please keep these points in mind as we then consider these beneficial health tips.

10 Health Tips For Dealing With Grief

These health tips for grief are basically ideas, and suggestions that can help you stay healthy while grieving.

1. Associate with friends and family.

One of the best things to do while grieving is to turn to your relatives, colleagues, and buddies for support.

We all need each other, especially when we are undergoing trials and difficulties. This will not only improve your social health, but also boost your mental well-being and emotional state.

2. Avoid drugs and alcohol

Believe me, abusing drugs and alcohol won’t ever help you to cope with the pain or depression you are feeling.

Although it might provide temporary relief, it will quickly disappear and later cause you harm.

3. Express your feelings through writing

Writing down our thoughts can prove to be essential when dealing with painful situations. Write down how you feel now and how you would want to feel. It helps you to clear your mind.

According to some studies, writing while grieving can bolster the immune system and enhance  the emotional and mental health.

At the onset, it might cause you to have  strong emotions, like crying or feeling extremely upset, which can help you to  let off steam.

4. Cling to your faith

If you belong to a religious denomination, you should endeavor to draw comfort from your faith.

For example, reading the Bible or Koran, praying, and meditating. You should also talk to your religious leaders for help.

5. Remember to eat healthy

When someone is aggrieved, the person finds it difficult to eat properly. You can’t tell if you are full or frequently lose appetite.

Please, eat mindfully because you could cause your body much harm when you don’t eat properly. Foods like bananas, dark chocolate and berries can boost your mood. 

6. Participate in support groups

Sharing your sorrow with others who have experienced similar losses can help you cope and successfully recover from grief.

You won’t feel alone, and you will get to learn how others dealt with their grief. 

ALSO READ: 10 Things That Will Make You Happy Right Now 

7. Exercise

Exercise is what the body always needs because it helps you deal with stress.

Depression also affects you physically, and exercising habitually will help you checkmate that. Exercising also improves the mood and helps your body stay healthy.

8. Practice meditation

Meditation helps in relieving the mind from stress. It will be very handy when grieving. Find a quiet place to meditate and clear your head.

9. Establishing a routine

Establishing a routine during the grieving process can be beneficial for several health-related reasons. Grief can often feel chaotic and unpredictable, with emotions fluctuating wildly.

A routine provides a sense of structure and predictability that can help anchor someone during these turbulent times.

Healthwise, routines can help ensure that basic needs are met, such as regular meals, sleep, and exercise, which might otherwise be neglected during periods of intense grief.

For instance, having set meal times ensures that a person eats regularly, which is important because grief can disrupt appetite and lead to skipped meals or unhealthy eating habits.

10. Talk to a medical professional

It is also very advisable to let out your heart to a psychologist, counselor, or mental health professional for medical help. They can help you deal with the stages of grief.

Conclusion

Life is tough. We are bound to face painful situations once in a while. These health tips for grief can help ease the pain and ensure that you come out unscathed. In all these situations, remember to keep being tough, happy, and above all, healthy! 

Thanks for taking the time to read.

The post 10 Health Tips That Will Help You Deal With Grief first appeared on You Must Get Healthy.

The post 10 Health Tips That Will Help You Deal With Grief appeared first on You Must Get Healthy.

This is because trauma doesn’t just live in our memories—it lives in our nervous system. One powerful approach that addresses this is called Somatic Experiencing. It offers a gentle, body-centered way to heal trauma at its root.

What is Somatic Experiencing?

Somatic Experiencing (SE) is a form of therapy developed by Dr. Peter Levine. It’s based on the idea that trauma overwhelms the nervous system, trapping energy in the body. Instead of focusing mainly on talking about traumatic events, SE helps people listen to their bodies, release trapped survival energy, and restore a sense of safety and wholeness.

Rather than reliving the trauma through words, Somatic Experiencing works with the felt sense—the internal awareness of bodily sensations, movements, and feelings.

The Science Behind Somatic Experiencing

When we experience a threatening event, our body automatically reacts through the fight, flight, or freeze response. In healthy situations, once the threat passes, the nervous system returns to a calm state.

However, during overwhelming trauma—such as abuse, accidents, or war—the body’s natural recovery process can get stuck. The stress energy remains trapped in the nervous system, leading to symptoms like:

– Anxiety

– Hypervigilance

– Numbness

– Chronic pain

– Emotional overwhelm

Research published in Frontiers in Psychology shows that unresolved trauma dysregulates the autonomic nervous system, keeping people in a state of chronic stress or shutdown (Payne, Levine, & Crane-Godreau, 2015).

Somatic Experiencing gently helps complete the body’s natural response cycle, allowing the trapped energy to discharge and the nervous system to reset.

How Somatic Experiencing Helps Heal Trauma

1. Building Safety and Trust

Healing trauma starts with feeling safe. In Somatic Experiencing, therapists create a slow, supportive environment where clients feel in control at all times. There is no pushing, no forcing of painful memories to surface.

Instead, the focus is on developing an internal sense of safety—something that trauma survivors often lose.

2. Tuning into Body Sensations

Instead of jumping into the story of what happened, SE invites clients to notice:

– Tightness in the chest

– Tingling in the hands

– Warmth in the stomach

– Trembling in the legs

By staying with these small, manageable sensations, people learn to track their body’s responses without becoming overwhelmed. This practice teaches the nervous system that it’s safe to feel again.

3. Completing the Survival Response

In nature, animals instinctively shake, run, or freeze after a threatening event to release survival energy. Humans often suppress these natural reactions due to social pressures or fear.

Somatic Experiencing helps the body complete unfinished actions—like feeling the urge to run, fight, or curl up—and release the stuck energy. This discharge often happens through:

– Gentle shaking

– Spontaneous deep breaths

– Warmth or lightness spreading through the body

When this happens, people often feel a profound sense of relief, relaxation, and renewed energy.

4. Rebuilding a Sense of Empowerment

Trauma often leaves people feeling powerless and trapped. Through SE, individuals reconnect with their natural instincts and resilience. They realize that their bodies are not broken—they have an inner wisdom that knows how to heal.

This empowerment lays the foundation for greater confidence, emotional regulation, and deeper connections with others.

Somatic Experiencing vs. Traditional Talk Therapy

Traditional talk therapy can be very helpful for understanding trauma intellectually. However, it often doesn’t reach the body’s stored memories and survival responses.

Somatic Experiencing works directly with the nervous system, helping people process trauma in a way that words alone cannot. When combined, talk therapy and somatic work can create a more complete healing experience.

A study published in Traumatology found that somatic-based therapies significantly reduced PTSD symptoms compared to standard cognitive therapies alone (Andersen et al., 2017).

Who Can Benefit from Somatic Experiencing?

Somatic Experiencing can help people dealing with:

– Childhood trauma

– Car accidents

– Assault or abuse

– Natural disasters

– Medical trauma

– Chronic stress and burnout

– Anxiety and depression linked to trauma

Because SE moves at the client’s pace, it’s especially helpful for those who feel overwhelmed by intense emotions or find traditional therapy too triggering.

Getting Started with Somatic Experiencing

If you’re interested in trying SE, here’s what to look for:

– Certified Practitioners: Make sure your therapist is trained and certified in Somatic Experiencing.

– Trauma-Informed Approach: Choose someone who understands the delicate nature of trauma work.

– A Sense of Connection: Feeling safe and supported with your practitioner is essential.

Sessions typically involve gentle conversation, body awareness exercises, and mindful tracking of sensations. You remain fully clothed and seated or lying comfortably during the work.

Final Thoughts

Trauma isn’t just in your mind—it’s in your body too. Somatic Experiencing offers a kind, natural, and powerful way to help your body complete its healing journey.

By tuning into the wisdom of the body, you can release the past, restore your sense of safety, and reconnect with life in a deeper, more vibrant way.

Healing is possible—and sometimes, it begins with simply noticing a breath, a sensation, or a moment of peace inside you.

Sources

– Payne, P., Levine, P. A., & Crane-Godreau, M. A. (2015). Somatic experiencing: Using interoception and proprioception as core elements of trauma therapy. Frontiers in Psychology, 6, 93.

– Andersen, T. E., Lahav, Y., Ellegaard, H., & Manniche, C. (2017). Chronic pain patients’ improvement after somatic experiencing treatment: A randomized controlled trial. Traumatology, 23(2), 127–135.

The post Healing Trauma Through Somatic Experiencing first appeared on You Must Get Healthy.

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While mental health issues are prevalent and can affect anyone, regardless of age, gender, or social status, the good news is that there are many ways to promote positive mental health and enhance our resilience in the face of life’s challenges.

One such way is through helping others. Acts of kindness and generosity have long been associated with positive psychological benefits, and recent research has further confirmed that helping others can be an effective way to promote mental health and reduce the risk of mental health issues.

In this article, we will explore the heartwarming mental health benefits of helping others.

10 Mental Health Benefits Of Helping Others 

Helping others can provide numerous mental health benefits that can improve your overall well-being. Here are ten ways in which volunteering or helping others can improve your mental health.

1. Boosts self-esteem

The truth is whenever you make other feel good, you also feel good about yourself.

Helping others can give you a sense of accomplishment and satisfaction. By volunteering, you can feel good about yourself, and you are contributing to a greater good.

People who try to offer help to others they will respect and treat you better, thus, increasing your self-esteem.

2. Reduces stress

Helping others can also be a great way to reduce stress. When you volunteer, you get a break from your daily routine, and you can focus on something else for a while.

A 2022 study found that showing kindness by helping out others was an effective stress reliever.

3. Increases happiness

When you help others, you can experience a sense of happiness that comes from knowing that you are making a positive difference in someone’s life. This happiness can also improve your overall mood and outlook on life.

Furthermore, helping others can trigger the release of feel-good chemicals in our brain, such as dopamine and oxytocin.

These chemicals can promote feelings of happiness, joy, and contentment, further contributing to the positive mental health benefits of helping others.

4. Enhances social connections

Volunteering and helping others can also help you build stronger relationships with others. You can meet new people, connect with like-minded individuals, and develop meaningful friendships.

One of the best ways to improve your social health is to offer help to those in need.

5. Provides a sense of purpose

When you help others, you can also feel a sense of purpose and meaning in your life. You are contributing to a greater good and making a difference in the world.

In one recent study, they discovered that helping others helps people to increase their own satisfaction with life.

6. Improves mental health

Helping others can also improve your mental health. Studies have shown that volunteering can reduce symptoms of depression and anxiety, as well as improve overall mental health and well-being.

7. Enhances empathy and compassion

When you help others, you can develop greater empathy and compassion for those in need. This can also help you become more understanding and accepting of others, which can improve your relationships.

8. Increases resilience

Helping others can also increase your resilience. When you face difficult times, helping others can give you a sense of purpose and motivation to keep going.

Conversely, it also builds resilience in the people you are helping, because you might not know what they are going to through and helping them might just gave them strength to push through.

9. Provides a sense of belonging

Volunteering and helping others can also provide a sense of belonging. When you volunteer with a group or organization, you become part of a community that shares your values and goals.

19. Promotes personal growth

Finally, helping others can promote personal growth. By stepping out of your comfort zone and trying new things, you can learn new skills, gain new perspectives, and become a better version of yourself.

Conclusion

These mental health benefits of helping others just goes to show how immensely we can benefit ourselves when do good for other people. Hence, do you best to help others so you can reap all the heartwarming mental health benefits of helping others.

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Men’s drug rehab programs provide a space where men can open up, address the root of their addiction, and build lasting change—without pressure to fit a role or mask emotions. In this article, we explore the top 10 benefits of these specialized programs and why they may be the right choice for long-term recovery.

1. A Safe Space for Vulnerability

Men often feel societal pressure to stay strong and emotionless. This mindset can make it hard to open up in co-ed settings.

Men-only rehab centers encourage honest, emotional expression. In group therapy, men talk more freely about their fears, failures, and feelings without worrying about judgment or appearing “weak.”

According to a report by the American Psychological Association, gender-specific groups create environments where men feel safer discussing trauma and shame [1].

2. Shared Life Experiences

Men face similar stressors when it comes to addiction—such as job pressure, anger issues, social isolation, and unresolved trauma.

In men-only groups, participants often relate to each other’s experiences. This shared understanding builds strong peer support, helping men feel less alone and more connected.

3. Focused Treatment for Male-Specific Issues

Men tend to show addiction in different ways than women. They are more likely to engage in risky behaviors, suppress emotions, and delay seeking help.

Men’s rehab programs address issues like:

• Emotional regulation and anger
• Suppressed childhood trauma
• Fatherhood and family roles
• Masculinity and identity

These tailored approaches lead to deeper healing and more relevant coping strategies.

4. Less Distraction, More Focus

Romantic or social dynamics in co-ed rehabs can sometimes interfere with recovery. A men-only setting removes these distractions, allowing participants to fully focus on healing.

Without pressure to impress or hide emotions, men tend to engage more deeply in therapy and group work.

5. Structure That Builds Confidence

Most men’s drug rehab programs follow a structured schedule that includes therapy, fitness, personal development, and downtime. This routine helps rebuild discipline and confidence.

According to the Substance Abuse and Mental Health Services Administration (SAMHSA), routine and structure play key roles in successful addiction recovery [2].

Daily structure teaches responsibility and helps reduce impulsive behavior—both crucial for relapse prevention.

6. Support for Mental Health and Dual Diagnosis

Many men with substance use disorders also struggle with co-occurring mental health issues like depression, anxiety, or PTSD.

A 2021 study published in The American Journal of Psychiatry found that over 60% of men with addiction also had a diagnosable mental illness [3].

Men-only programs often include:

• Individual counseling for trauma, grief, or stress
• Group sessions on emotional literacy
• Psychiatric evaluation and medication if needed

This integrated care ensures that men receive complete support—not just for addiction, but for overall emotional health.

7. Physical Fitness and Health Emphasis

Many men’s programs include fitness, nutrition, and outdoor activities as part of treatment. Exercise improves physical health and boosts mental well-being by releasing endorphins—natural mood lifters.

Regular physical activity has also been shown to reduce cravings and improve sleep, according to a 2022 study in Frontiers in Psychiatry [4].

Some programs even offer activities like martial arts, hiking, or strength training to help men channel energy and rebuild self-esteem.

8. Life Skills and Career Development

Addiction often disrupts important areas of life—like work, finances, and relationships. Men’s rehab centers help clients rebuild with practical tools, such as:

• Resume building and job search support
• Financial literacy and budgeting
• Communication and anger management
• Time management and goal setting

These skills help men transition smoothly back into daily life with more confidence and direction.

9. Peer Accountability and Brotherhood

In a men-only rehab, clients build strong bonds with their peers. This brotherhood creates a sense of accountability and mutual support that lasts beyond treatment.

These relationships are powerful, especially in group therapy and 12-step programs where men hold each other responsible with compassion—not shame.

Men who build sober friendships are more likely to stay clean, according to a long-term recovery study from Addiction Research & Theory [5].

10. Stronger Foundations for Long-Term Sobriety

Men who complete gender-specific rehab often report better emotional insight, more consistent aftercare participation, and stronger relapse prevention skills.

These programs build not just short-term sobriety—but long-term resilience. Men learn how to face life’s stressors without returning to old habits.

The National Institute on Drug Abuse (NIDA) emphasizes that personalized, gender-specific care leads to better engagement and outcomes in addiction recovery [6].

Final Thoughts

Men’s drug rehab programs offer more than just a place to detox. They provide a safe, focused environment where men can connect, grow, and heal at their own pace.

From emotional support to practical life skills, men-only rehab builds a foundation for lasting change. If you or someone you love is ready to begin the journey, consider the power of a space designed with men in mind.

Recovery is not about being tough—it’s about being real. And in the right environment, every man has the chance to reclaim his life with strength and dignity.

References

[1] American Psychological Association. (2020). Gender Differences in Addiction Treatment. https://www.apa.org

[2] SAMHSA. (2023). Principles of Drug Addiction Treatment: A Research-Based Guide. https://www.samhsa.gov

[3] Blanco, C., et al. (2021). Co-Occurring Mental Health Disorders and Substance Use. American Journal of Psychiatry, 178(1), 20–30. https://ajp.psychiatryonline.org

[4] Wang, D., et al. (2022). Exercise as a Treatment for Substance Use Disorders. Frontiers in Psychiatry, 13, 896074. https://www.frontiersin.org

[5] Best, D., et al. (2012). Recovery Capital and Mutual Aid Groups. Addiction Research & Theory, 20(4), 339–349.

[6] National Institute on Drug Abuse. (2021). Substance Use in Men. https://nida.nih.gov

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However, quite lately, studies have established that participating in sports might have a favorable impact on your mental health.

Physical fitness, whether it’s participating in sport, going to the gym, or having a brisk stroll, releases neurochemicals that help you feel completely relaxed.

Sports requiring teams, for instance, offer a relaxing way to relax while also providing a rewarding task that enhances your health.

They also have extra advantages because they enable you to interact with team members and colleagues in a fun environment.

So, what are the emotional benefits of sports? Let’s quickly take a deep check into some of them.

1. Boosts your concentration

As you get older, regular physical activity can help keep your critical brain skills fresh.

This includes critical thinking, learning, and making sound decisions. Combining aerobic and muscular activities is highly beneficial, according to research.

These mental health benefits can be obtained by engaging in this exercise three to five times a week for at least 30 minutes. Playing mentally engaging sports can also increase your focus and concentration. 

2. Minimizes stress and depression

Your brain is diverted from multiple demands when you are constantly engaged.

Staying physically active can assist you prevent becoming enslaved by dark thinking. Exercise helps to lower stress hormone levels in the blood.

Simultaneously, exercise boosts endorphin secretion. These are natural mood enhancers that can relieve symptoms of stress and anxiety.

After a tough workout on the pitch, endorphins may make you feel calm and hopeful. Experts believe that studies are needed to identify the link connecting sports and stress.

3. Enhances sleeping patterns

Sport and other forms of exercise can help you sleep better. It accomplishes this by assisting you in falling asleep quicker and sleeping deeper.

Resting well can boost your mental attitude as well as your emotions following morning. Just make sure you don’t do sporting activities too late in the day.

Evening exercises performed within a few hours before bedtime may make you too stimulated to snooze!

4. Can make your mood better

One factor that affects your emotional health is your mood. Being constantly in a poor mood will negatively affect your mood.

However, playing sports can help improve your mood. Engaging in certain sports gives you a focused activity that can help you feel a sense of accomplishment, and makes your mood a lot better.

5. Enhances your social health

Most sports involves two or more players. That is a great way to connect with others, make friends and ultimately enhance your social health.

To have an optimum emotional health, you need to have positive connections and relationships with other people. Playing sports can help you with that.

6. Boosts your confidence

Daily activity, such as that provided by sports, can give you great courage and increase your self-esteem.

One’s ego would be boosted when your strength, abilities, and endurance develop as a result of participating in sports.

Sporting creates a feeling of individual control, which can lead to a sense of confidence and pride.

You may be more likely to succeed at duties off the playing field as well as on it, thanks to the fresh vigor and vitality that comes from physical exertion.

7. Improves your leadership skills

Management skills are bred in group games, such as baseball, soccer and basketball. Sports participation and leadership abilities have been linked in research carried in high schools.

Students who engage in sports are inherently more prone to embrace a “team mentality” in the corporate world and in social circumstances since they have the option to train, lose, or win together. With time, the team mentality leads to great leadership traits.

Bottom Line

Aside the emotional benefits of sports, gaming activities and events also carries several physical benefits which are good for the human body development. The emotional benefits of sports has outlined above should inspire you to become an active participant in sports and games henceforth.

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They are the first to arrive and provide help to victims of medical emergencies. Occupations that can be classified as first responders include law enforcement officers, paramedics, Emergency Medical Technicians (EMTs), and firefighters.

These first responders face a lot of life-threatening situations in their line of duty, as well as having to see so many painful moments.

This article discusses some important mental health tips for first responders.

Definitely, almost every human know how to improve their physical health, but keeping the mental health vibrant is more vital, more particularly for first responders.

One study reported that 85% of first responders often experience mental health problems. Depression and PTSD are said to be up to 5 times more common in first responders.

Mental health issues raise the likelihood of acquiring cancerous and cardiovascular diseases, as well as early death.

This is no longer a secret. First responders must maintain their composure at all times. 

As a first responder who is minded of his/her mental health, you can use these easy yet powerful methods to boost your mental well-being.

1. Have a decent amount of sleep

Sleep disruption has a direct impact not only on physical health but also on mental health.

First responders, like everyone else, are more likely to have a mental health problem if they don’t get enough sleep.

It’s important to note that melatonin is key for weight loss and youthful maintenance. Your sleep routine has to be adjusted.

To begin, sleep should last for 7-8 hours. Second, you should discipline yourself sleep and wake up at the same time each day.

2. Establish solid work-life boundaries

First responders face a unique challenge in that their work often follows them home.

It’s crucial for their mental health to establish clear boundaries between their professional and personal lives.

Doing so can prevent burnout and ensure they remain effective and compassionate in their roles.

3. Regular exercise

The stress of being a first responder can be overwhelming. Regular exercise can act as a stress reliever, helping to clear the mind and reduce the risk of anxiety and depression.

It’s a simple yet effective way to maintain physical and mental health.

4. Prioritize mindfulness and meditation

With the high-pressure environment first responders operate in, finding calm can be a challenge.

Mindfulness and meditation can offer a mental break, allowing them to reset and refocus, which is essential for maintaining mental clarity in the face of constant stress.

5. Manage the workloads

The nature of your job as a first responder work can lead to long hours and heavy workloads.

It’s important to manage these workloads effectively and take regular breaks to prevent stress from building up to unmanageable levels.

6. Build resilience

Resilience is key for first responders, who often face difficult and traumatic situations.

The simple truth is that building resilience can help you to better cope with and recover from the stressors of your job, which is essential for their long-term mental health and career sustainability.

7. Seek professional support

For first responders, the exposure to traumatic events is not an occasional occupational hazard but a routine part of the job.

They are the front line in crises, witnessing human suffering and life-threatening situations that can leave indelible marks on their psychological well-being.

Professional support, in the form of therapy or counseling, provides a confidential and safe space for first responders to process these experiences.

In a profession where mental toughness is often prized, acknowledging the need for help is a sign of strength.

Final Thoughts

As much as you are giving your whole time, energy and expertise for the service of other people, you have to take care of yourself first, especially your mental health. You have to guide it at all time. Hopefully, the tips in this article will help you to keep your sanity intact.

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However, recent research has shown that reading can be an effective tool for improving mental health and overall wellbeing

Of course we know that reading can be  fun, and most people take it as a hobby.

Also, generally, reading is cognitively important as it adds to your knowledge and understanding.

It makes you more conscious of your environment and improves your communication.

Nevertheless, reading does not only benefit cognitive health; social and emotional health are inclusive.

In this article, we will discuss the emotional benefits of reading.

7 Emotional Benefits Of Reading

Here are the seven emotional benefits of reading you get to enjoy as a vivid reader.

1. Makes you more understanding

One of the attributes of sound emotional health is when the individual understands.

Reading borders your perspective on life, making you more tolerant and understanding of others, especially those from different tribes, races, or cultures.

Some researchers at The New School in New York City have shown evidence that literary fiction “enhances a reader’s capacity to understand what others are thinking and feeling.” 

Another study proved the connection between reading fiction and scoring high in social and empathy acumen tests.

2. Reduces stress

Reading helps to reduce the stress that can mess up your emotional health. A 2009 study at the University of Sussex found that reading can reduce stress by up to 68%.”

In 2009, some researchers measured the effects of humor, yoga, and reading on the stress level of students in health science programs in the United States. The study showed that 30 minutes of reading lowered the feeling of psychological distress as humor and yoga did.

You can lighten up your mood by reading comic humor, which helps in reducing stress.

3. Provides a healthy way to escape

One of the ways to escape from reality or take your mind off this world is by reading. Reading allows you to invent a reality yourself, giving you an event in which you are involved.

It induces you into the character more than what a TV show or movie can do.

4. Makes you more empathetic 

According to Research, reading literary fiction stories helps you to explore the inner lives of characters – this heightened your ability to understand the belief and feelings of others.

Empathic is a sign of strong emotional health. As a vivid literary fiction reader, you develop a good theory of mind.

This helps you to adapt and connect to people from different cultures and situations, making you a better person.

5. Promotes better night rest

Mayo Clinic doctor recommends reading as an effective sleep routine. To achieve a good night’s sleep, you are advised to read a print book rather than a digital book because the light emitting from the device can keep you awake.

Try reading a book before you sleep, and see the wonders of it.

6. Alleviate depression symptoms

People with depression often feel estranged and isolated from the world. Reading fiction helps them to escape temporarily from their world. It immerses them into a new reality that alleviates depression symptoms temporarily.

A depressed person can learn strategies to manage the symptoms through reading fiction self-help books.

This is why the United Kingdom’s National Health Service started the Reading Well, a Books on Prescription program, where people with specific conditions get prescribed self-help books by medical experts.

7. Helps you to live longer

A study was conducted on 3,635 adults for 12 years, and it showed that those that read books survived about 2 years longer compared to those who didn’t read books, magazines, or other forms of media.

8. Better emotional regulation

Books often show characters dealing with stress, loss, or conflict in ways that feel real and relatable.

As you follow their journeys, you see how they calm themselves, problem solve, or lean on others for support.

This gives you safe, low pressure examples of how to handle your own emotions.

Over time, these lessons can strengthen your ability to stay steady during challenges and respond in healthier, more balanced ways.

Concluding

Ensure you develop the habit of reading today to unlock these immense emotional benefits of the reading stated above. Developing the reading habit can be tiredly at first, but if you preserve it, you shall surely reap the benefits. 

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