Author Archives: Shervan K Shahhian, LIBERTY PSYCHOLOGICAL ASSOCIATION, The Most Comprehensive Online Library Regarding Mental Health, Psychology and Parapsychology in the World.

Can better Sleep Habits improve your Mental Health: 

Yes, better sleep habits may improve your mental health. Sleep plays a crucial role in various aspects of mental well-being, and poor sleep can have adverse effects on your emotional and psychological state. Here are some ways in which better sleep habits can enhance your mental health:
Mood Regulation: Adequate and quality sleep helps regulate mood and emotional stability. When you sleep well, you are better able to manage stress, anxiety, and irritability. Chronic sleep deprivation can lead to mood disorders like depression and anxiety.

Cognitive Function: Sleep is essential for cognitive processes such as memory, problem-solving, and decision-making. A good night’s sleep can enhance your ability to concentrate, think clearly, and make sound judgments.

Emotional Resilience: Proper sleep can improve your ability to cope with difficult emotions and experiences. Sleep deprivation can make you more emotionally reactive and less resilient to stress.

Stress Reduction: Quality sleep helps lower stress levels. When you’re well-rested, your body’s stress response is better regulated, and you’re less likely to experience chronic stress and its negative effects on mental health.

Better Coping Mechanisms: Good sleep can enhance your ability to cope with challenging situations and emotions. Sleep-deprived individuals may resort to unhealthy coping mechanisms like overeating, substance abuse, or withdrawal from social interactions.

Improved Sleep Hygiene: Developing and maintaining good sleep habits (sleep hygiene) can lead to a consistent and healthy sleep pattern, which can have a positive impact on your mental health over time.

Reduced Risk of Mental Health Disorders: Chronic sleep problems are associated with a higher risk of developing mental health conditions, including depression, anxiety disorders, and bipolar disorder. Addressing sleep issues can contribute to the prevention and management of these conditions.

Physical Health Benefits: In addition to its impact on mental health, sleep also plays a critical role in physical health. Better sleep can improve your overall well-being, which in turn can positively affect your mental health.

To improve your sleep habits and, consequently, your mental health, consider the following tips:
Maintain a regular sleep schedule by going to bed and waking up at the same times each day.

Create a comfortable and conducive sleep environment.

Limit exposure to screens (e.g., smartphones, computers) before bedtime.

Avoid caffeine and heavy meals close to bedtime.

Engage in relaxation techniques, such as meditation or deep breathing exercises, to reduce stress and anxiety.

Be physically active, but avoid strenuous exercise close to bedtime.

Seek professional help if you have persistent sleep problems or a diagnosed sleep disorder.

Incorporating these habits into your daily routine can lead to better sleep and improved mental health over time. If you continue to experience sleep disturbances or mental health issues, it’s essential to consult with a healthcare professional for guidance and support. 
Shervan K Shahhian

Can Poor Sleep cause Mental Dysfunction:

Poor sleep can cause mental dysfunction. Sleep is essential for overall health and well-being, and it plays a crucial role in maintaining cognitive function and emotional stability. When individuals consistently experience poor sleep, it can have a significant impact on their mental health and cognitive abilities. Here are some ways in which poor sleep can lead to mental dysfunction:

1. Impaired Cognitive Function: Lack of sleep can lead to cognitive deficits, such as reduced attention, memory problems, decreased problem-solving abilities, and impaired decision-making. It becomes challenging to concentrate and process information effectively when you’re sleep-deprived.
2. Mood Disorders: Poor sleep is closely linked to mood disorders such as depression and anxiety. Sleep deprivation can exacerbate existing mental health conditions and may even trigger the onset of these disorders in some individuals.
3. Irritability and Emotional Instability: Sleep deprivation often results in increased irritability and emotional instability. People may become more prone to mood swings, heightened stress, and difficulty regulating their emotions.
4. Reduced Stress Resilience: Adequate sleep is essential for maintaining a healthy stress response. When you’re sleep-deprived, your ability to cope with stress diminishes, and you may be more susceptible to feeling overwhelmed by everyday challenges.
5. Psychiatric Disorders: Long-term poor sleep patterns are associated with an increased risk of developing psychiatric disorders, including schizophrenia and bipolar disorder.
6. Hallucinations and Delusions: Extreme sleep deprivation can lead to hallucinations and delusional thinking, making it difficult to distinguish between reality and imagination.
7. Increased Risk of Neurological Conditions: Chronic poor sleep has been linked to a higher risk of developing neurodegenerative conditions like Alzheimer’s disease and other cognitive impairments.
8. Negative Impact on Learning and Academic Performance: In students, poor sleep can negatively affect learning and academic performance, making it harder to concentrate in class, retain information, and excel in exams.
9. Impaired Motor Skills: Poor sleep can affect coordination and motor skills, leading to accidents and injuries.
10. Impaired Social Interactions: Sleep deprivation can also impact social interactions, making it harder to communicate effectively and maintain healthy relationships.

It’s essential to prioritize and maintain a regular sleep schedule and address any sleep disorders or issues to avoid the negative mental health consequences of poor sleep. If you or someone you know is experiencing persistent sleep problems that are affecting mental well-being, it’s advisable to seek help from a healthcare professional, such as a sleep specialist or a mental health expert, to address the underlying issues and develop a plan for better sleep.

Shervan K Shahhian

Can Prolonged lack of Sleep cause Psychological Issues:

​Yes, prolonged lack of sleep can indeed cause a range of psychological issues. Sleep is essential for overall well-being, and it plays a crucial role in maintaining mental health. When individuals consistently do not get enough sleep or experience poor quality sleep over an extended period, it can lead to various psychological problems, including:

Mood Disorders: Sleep deprivation is strongly linked to mood disorders such as depression and anxiety. People who don’t get enough sleep often experience increased irritability, mood swings, and a general sense of emotional instability.

Cognitive Impairment: Lack of sleep can impair cognitive function, leading to difficulties with memory, concentration, and problem-solving. This can affect daily functioning and work or academic performance.

Psychosis: In extreme cases of sleep deprivation, individuals can experience symptoms resembling psychosis, including hallucinations, paranoia, and disorganized thinking.

Increased Stress: Sleep deprivation can elevate stress levels, making it harder for individuals to cope with life’s challenges. Chronic stress can further exacerbate mental health issues.

Reduced Emotional Regulation: Sleep plays a role in regulating emotions. Without sufficient sleep, people may struggle to manage their emotions and react more strongly to stressors.

Impaired Decision-Making: Sleep-deprived individuals often make poor decisions and are more prone to impulsivity and risk-taking behavior.

Decreased Coping Skills: Lack of sleep can diminish one’s ability to cope with stress and setbacks, making it harder to manage and recover from difficult situations.

Weakened Immune System: Sleep is crucial for a healthy immune system. Prolonged sleep deprivation can weaken the body’s defenses, increasing susceptibility to illness and, indirectly, affecting mental health.

Increased Vulnerability to Substance Abuse: People who are sleep-deprived may be more inclined to use substances like caffeine, nicotine, or alcohol to stay awake or relax, potentially leading to substance abuse issues.

It’s important to note that the severity of these psychological issues can vary based on the degree and duration of sleep deprivation, as well as individual differences in how people respond to inadequate sleep. Chronic sleep deprivation should not be ignored and may require professional intervention. If you or someone you know is experiencing persistent sleep problems and related psychological issues, seeking help from a healthcare provider or a mental health professional is advisable. Improving sleep hygiene and addressing the underlying causes of sleep disruption can often help alleviate these psychological symptoms.
​Shervan K Shahhian

Understanding Binging in Eating Disorders:

“Bingeing,” which is a term commonly associated with eating disorders, particularly with conditions like bulimia nervosa and binge eating disorder (BED). Let me provide some information on binge eating in eating disorders:

1. Binge Eating Disorder (BED): BED is characterized by recurrent episodes of binge eating. During these episodes, individuals consume large amounts of food in a short period of time, often feeling a loss of control and extreme distress during and after the episode. Unlike bulimia nervosa, people with BED do not engage in regular compensatory behaviors like vomiting, excessive exercise, or fasting after a binge.
2. Bulimia Nervosa: In bulimia nervosa, individuals also experience binge eating episodes, but they follow these episodes with compensatory behaviors like purging (vomiting or using laxatives), excessive exercise, or fasting. Binge eating in this context is often followed by feelings of guilt and shame.

Binge eating episodes can vary in terms of frequency, duration, and the amount of food consumed, but they are typically characterized by a sense of loss of control and emotional distress.

Understanding binge eating in the context of eating disorders is crucial because it can have serious physical and psychological consequences. People with these disorders often struggle with body image issues, self-esteem, and emotional regulation. Treatment for these conditions may involve psychotherapy, such as cognitive-behavioral therapy (CBT), and, in some cases, medication.

If you or someone you know is struggling with an eating disorder, it’s important to seek help from a mental health professional or a healthcare provider. Early intervention and appropriate treatment can lead to better outcomes and improved quality of life.

Shervan K Shahhian

Postpartum depression needs to be understood:

Postpartum depression (PPD) is a significant mental health concern that affects some individuals after giving birth. It is essential to understand PPD for several reasons:

1. Prevalence: PPD is relatively common, affecting about 10-15% of new mothers. This means many individuals may experience it, making it crucial to be aware of the condition.
2. Impact: PPD can have serious consequences for both the mother and her family. It can interfere with a mother’s ability to care for her baby, disrupt the bonding process, and affect the overall family dynamics.
3. Symptoms: PPD is characterized by symptoms such as persistent sadness, feelings of hopelessness, irritability, changes in sleep and appetite, fatigue, and difficulty bonding with the baby. Understanding these symptoms helps in early recognition and intervention.
4. Causes: The exact causes of PPD are not fully understood, but it likely results from a combination of hormonal, genetic, psychological, and environmental factors. Understanding these potential causes can lead to better prevention and treatment strategies.
5. Risk factors: Certain factors, such as a history of depression, inadequate social support, stressful life events, and hormonal fluctuations, can increase the risk of developing PPD. Recognizing these risk factors can help identify individuals who may need extra support.
6. Stigma reduction: Understanding PPD can help reduce the stigma associated with it. Many mothers feel shame or guilt about their symptoms, which can prevent them from seeking help. Education and awareness can combat this stigma.
7. Early intervention: Early recognition and treatment of PPD are crucial for the well-being of both the mother and her baby. By understanding the condition, healthcare providers, family members, and friends can better support those who may be struggling.
8. Treatment options: Knowledge of PPD allows for informed choices regarding treatment. Various approaches, including therapy, support groups, and medication, can be effective in managing the condition. Understanding these options can help individuals make the best choices for their situation.
9. Support: Understanding PPD enables friends and family to provide emotional support and practical assistance to mothers who are experiencing it. A strong support system is essential for recovery.
10. Long-term effects: PPD can have lasting effects on a mother’s mental health and her child’s development. Understanding the condition can lead to more effective prevention and intervention measures.

In conclusion, understanding postpartum depression is essential to provide proper care and support for affected individuals, reduce stigma, and improve the overall well-being of new mothers and their families. If you or someone you know is experiencing symptoms of PPD, it’s important to seek help from a healthcare professional to address this condition effectively.

Shervan K Shahhian

Needle phobia, what is it:

Needle phobia, also known as trypanophobia, is a specific phobia characterized by an extreme and irrational fear of needles, injections, or medical procedures involving needles. People with this phobia often experience intense anxiety or distress when they are faced with situations that involve needles, such as receiving vaccinations, having blood drawn, or undergoing medical procedures like injections or intravenous (IV) insertions.

Symptoms of needle phobia can vary from mild to severe and may include:

Anxiety or panic attacks: Individuals with needle phobia may experience rapid heartbeat, shortness of breath, trembling, sweating, and a strong desire to escape or avoid the situation.

Nausea or vomiting: Some people with this phobia may feel queasy, vomit, or feel faint when confronted with needles.

Avoidance behavior: People with needle phobia often go to great lengths to avoid situations involving needles. This can lead to delayed or neglected medical care, which can have serious consequences for their health.

Psychological distress: The fear of needles can lead to significant distress and interference in daily life, as it can affect one’s ability to access necessary medical care and treatment.

The exact cause of needle phobia is not always clear, but it can be related to various factors, such as previous traumatic experiences, a fear of pain, or a general fear of medical procedures. Genetics and learned behaviors may also play a role in the development of this phobia.

Treatment options for needle phobia can include:

Cognitive-Behavioral Therapy (CBT): CBT can help individuals identify and address the underlying thoughts and behaviors associated with their fear of needles. It can also teach coping strategies to manage anxiety.

Exposure Therapy: Gradual exposure to needles and needle-related situations in a controlled and supportive environment can help desensitize individuals to their phobia.

Medication: In some cases, a doctor may prescribe medication to help manage anxiety and panic symptoms associated with needle phobia.

Relaxation Techniques: Learning relaxation techniques such as deep breathing, mindfulness, or progressive muscle relaxation can be useful in managing anxiety associated with needle-related situations.

If you or someone you know is struggling with needle phobia, it’s important to seek help from a mental health professional who can provide appropriate guidance and treatment to address the phobia and its impact on overall well-being.
​Shervan K Shahhian

Math anxiety, how to handle it:

Math anxiety is a common problem that many people experience, and it can be a significant barrier to success in math-related subjects. However, there are several strategies you can use to handle and overcome math anxiety:

1. Recognize and accept your anxiety: The first step is to acknowledge that you have math anxiety. It’s a common issue, and it’s okay to feel anxious about math. Accepting it as a challenge to overcome rather than a permanent limitation is important.
2. Identify the source of your anxiety: Try to pinpoint what specifically makes you anxious about math. It could be a past negative experience, a lack of confidence, or a fear of failure. Understanding the source of your anxiety can help you address it more effectively.
3. Build a growth mindset: Adopt a growth mindset, which means believing that your abilities can be developed with effort and learning. Understand that math is a skill that can be improved over time with practice and perseverance.
4. Seek help and support: Don’t be afraid to ask for help from teachers, tutors, or classmates. Working with others who understand math can make it less intimidating. Online resources and forums can also provide additional support.
5. Practice regularly: Regular practice is essential for improving your math skills. Start with basic concepts and gradually work your way up to more complex problems. Consistent practice can boost your confidence and reduce anxiety.
6. Break problems into smaller steps: When faced with a complex math problem, break it down into smaller, manageable steps. This makes it less overwhelming and allows you to focus on one part at a time.
7. Visualize and use real-world examples: Try to visualize math concepts or relate them to real-life situations. Understanding the practical applications of math can make it more engaging and relatable.
8. Stay organized: Keep your math notes, assignments, and study materials well-organized. This can help reduce stress and anxiety when you need to study or complete math-related tasks.
9. Manage your time effectively: Procrastination can increase anxiety, so create a study schedule and stick to it. This will give you a sense of control over your math-related responsibilities.
10. Practice relaxation techniques: Use relaxation techniques like deep breathing, mindfulness, or meditation to manage anxiety when faced with a challenging math task or test.
11. Positive self-talk: Replace negative self-talk with positive affirmations. Challenge the belief that you’re “bad at math” and replace it with more constructive thoughts about your abilities.
12. Celebrate small victories: Acknowledge and celebrate your achievements, no matter how small they may seem. Every step forward is a success, and recognizing your progress can boost your confidence.

Math anxiety can be challenging, but with the right strategies and a positive mindset, you can overcome it and develop a greater level of comfort and competence with mathematics. It may take time and effort, but remember that improvement is possible.

Shervan K Shahhian

How not to Choose ignorance:

Choosing ignorance is generally not a conscious decision that people make. Ignorance often results from a lack of exposure to information, a failure to critically examine one’s beliefs, or a refusal to accept information that conflicts with preexisting views. To avoid choosing ignorance, consider the following steps:

1. Be open-minded: Be willing to entertain new ideas and perspectives. Avoid shutting down conversations or rejecting information simply because it challenges your existing beliefs.
2. Cultivate curiosity: Develop a genuine interest in learning and understanding the world. Ask questions, seek out information, and be inquisitive about a wide range of topics.
3. Educate yourself: Take the initiative to educate yourself on important issues, current events, and subjects that interest you. Read books, articles, and watch documentaries to expand your knowledge.
4. Evaluate your sources: Be critical of the sources of information you rely on. Check for credibility, bias, and accuracy. Avoid sources that are known for spreading misinformation or propaganda.
5. Engage in critical thinking: Develop your critical thinking skills. Learn how to evaluate information, spot logical fallacies, and distinguish between fact and opinion.
6. Seek diverse perspectives: Surround yourself with people who have different viewpoints and backgrounds. Engaging in discussions with diverse individuals can help you gain a broader perspective.
7. Fact-check information: Verify the accuracy of information before accepting it as truth. Use fact-checking websites and trusted sources to confirm or refute claims.
8. Embrace lifelong learning: Recognize that learning is an ongoing process. Stay curious and never stop seeking new knowledge and insights.
9. Accept uncertainty: Understand that it’s okay not to have all the answers. Sometimes, it’s more important to acknowledge what you don’t know and be open to further exploration.
10. Be willing to change your mind: If new information or evidence contradicts your existing beliefs, be open to reconsidering your stance. It’s a sign of intellectual growth to revise your opinions in light of new insights.
11. Practice empathy: Try to understand the perspectives and experiences of others, even if you don’t agree with them. This can help you avoid ignorance rooted in a lack of empathy or understanding.
12. Challenge your own biases: Be aware of your own biases and prejudices, and make an effort to overcome them. This can help you see the world more objectively.

Avoiding ignorance is a lifelong commitment to learning, growing, and being open to the world’s complexities. It requires self-awareness, intellectual humility, and a willingness to engage with information and people who challenge your existing knowledge and beliefs.

Shervan K Shahhian

Understanding the Alcohol and artificial confidence connection:

The connection between alcohol and artificial confidence is a complex and multifaceted phenomenon. When people consume alcohol, it can lead to changes in behavior and perception, including an increase in self-confidence. This boost in confidence is often referred to as “liquid courage.” Here are some key factors that help explain this connection:

Pharmacological Effects: Alcohol is a central nervous system depressant. It can reduce inhibitions and anxiety, leading to a sense of relaxation and increased sociability. As a result, people may feel more confident after consuming alcohol, as they are less concerned about social judgments and consequences.

Dissociation from Reality: Alcohol can impair judgment and distort perception. It may lead individuals to perceive themselves and their abilities in a more positive light than they would when sober. This can create an illusion of increased confidence, even though their actual capabilities have not changed.

Social Facilitation: Alcohol is often consumed in social settings, and it can enhance the enjoyment of social interactions. Being in a relaxed and sociable environment can contribute to a sense of artificial confidence, as people may feel more outgoing and extroverted.

Emotional Regulation: Some people turn to alcohol to cope with stress, anxiety, or feelings of inadequacy. Alcohol can temporarily alleviate these negative emotions, leading to an increased sense of well-being and self-assuredness.

Reduced Self-Awareness: Alcohol can lower self-awareness, making people less attentive to their own behavior and how they are perceived by others. This reduced self-awareness can lead to uninhibited and sometimes overly confident actions.

Expectancy Effect: People who believe that alcohol will make them more confident are more likely to experience an increase in self-confidence when drinking. This can be due to the power of suggestion and the psychological expectation that alcohol will have this effect.

It’s important to note that the confidence gained from alcohol is often artificial and temporary. When the effects of alcohol wear off, individuals may experience a “crash” in their confidence levels or even feelings of regret due to actions taken under the influence. Over time, excessive alcohol consumption can lead to serious health problems, addiction, and social consequences.

In summary, the connection between alcohol and artificial confidence is primarily a result of the pharmacological and psychological effects of alcohol. While moderate alcohol consumption in social settings can provide some relaxation and enhance social interactions, it’s important to be aware of the risks associated with relying on alcohol for confidence, as well as the potential negative consequences of excessive use.
​Shervan K Shahhian

Do Lies feed addiction:

Lies can contribute to and exacerbate various types of addictions, but the relationship between lying and addiction is complex and can vary depending on the context and the addiction in question. Here are a few ways in which lies can be connected to addiction:

1. Denial and Concealment: People with addictions often lie to themselves and others about the extent of their problem. This denial can make it difficult for them to seek help or recognize the need for change. They might downplay the severity of their addiction or claim they have it under control when they do not.
2. Enabling and Manipulation: Addicts may lie to manipulate others to support their addiction. This can include lying to family and friends to borrow money, to cover up illegal activities related to their addiction, or to maintain relationships that enable their behavior.
3. Avoiding Consequences: Addicts might lie to avoid the negative consequences of their actions. For example, someone addicted to drugs may lie about their drug use to avoid legal trouble or to keep their job.
4. Justification and Rationalization: Addicts sometimes lie to themselves to justify or rationalize their addictive behavior. They may convince themselves that they “deserve” the substance or activity they are addicted to, or that it’s the only way to cope with stress or emotional pain.
5. Maintaining a Double Life: Some addicts lead double lives, where they maintain a facade of normalcy while secretly engaging in their addictive behavior. This often involves lying to friends, family, and coworkers about their actions and whereabouts.
6. Lying to Obtain the Substance: In the case of substance addictions, individuals may lie to doctors or pharmacists to obtain prescription drugs, or they may engage in illegal activities to acquire the substance.
7. Lying in Group Settings: In group therapy or support group settings, individuals with addiction may lie about their progress or adherence to treatment plans to save face or protect their self-image.

It’s important to note that not all addicts are chronic liars, and not all lies are related to addiction. However, deception is often a coping mechanism for individuals struggling with addiction, and it can perpetuate the cycle of addiction by hindering the individual’s ability to confront their problem honestly and seek the help they need. Effective addiction treatment often involves addressing the underlying causes of lying and denial as part of the recovery process.

Shervan K Shahhian