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

Understanding Therapeutic Breathing:

Therapeutic breathing, also known as conscious or mindful breathing, involves various techniques and practices that focus on controlling and regulating your breath for the purpose of improving physical, mental, and emotional well-being. It is an essential component of many mind-body therapies, such as yoga, meditation, and relaxation exercises. Therapeutic breathing can help manage stress, anxiety, and even some physical conditions.

Here are some key aspects of therapeutic breathing:

1. Awareness: The first step in therapeutic breathing is becoming aware of your breath. Many people breathe unconsciously without paying much attention to their breath patterns. Through therapeutic breathing, you learn to pay close attention to your breath.
2. Deep Breathing: Many therapeutic breathing techniques emphasize deep, diaphragmatic breathing. This involves breathing from the diaphragm rather than shallow chest breathing. Deep breaths help activate the body’s relaxation response and reduce stress.
3. Control: Therapeutic breathing techniques often involve controlling the pace, depth, and rhythm of your breath. This control can help calm the nervous system and reduce feelings of anxiety.
4. Mind-Body Connection: Therapeutic breathing promotes a strong connection between your mind and body. Focusing on your breath can help you become more present and mindful, reducing the impact of racing thoughts and distractions.
5. Stress Reduction: By regulating your breathing, you can reduce the body’s stress response, which includes the release of stress hormones like cortisol. This can lead to reduced anxiety and improved overall well-being.
6. Improved Oxygenation: Deep and controlled breathing helps increase oxygen intake, which can have a positive impact on physical health. Proper oxygenation can reduce feelings of fatigue and boost energy levels.

There are several specific therapeutic breathing techniques you can explore:

1. Diaphragmatic Breathing: This involves deep breaths that expand the diaphragm. It’s a fundamental technique used in many relaxation exercises.
2. Box Breathing: Involves inhaling, holding the breath, exhaling, and holding the breath again, each for equal counts. This can help regulate your breathing and reduce stress.
3. 4-7-8 Breathing: Inhale for a count of 4, hold the breath for a count of 7, and exhale for a count of 8. This pattern is repeated a few times to induce relaxation.
4. Alternate Nostril Breathing: A yogic technique that involves closing one nostril while breathing in through the other, then switching and breathing out through the opposite nostril.
5. Mindful Breathing: This is about paying close attention to your breath as it is, without trying to change it. This can be a foundation for mindfulness meditation.

The choice of therapeutic breathing technique may depend on your goals and preferences. Practicing these techniques regularly can have a profound impact on your overall well-being by reducing stress, improving focus, and promoting a sense of calm. It’s important to note that therapeutic breathing should not replace medical treatment for serious physical or mental health conditions, but it can be a helpful complementary practice.

Shervan K Shahhian

Understanding Breathwork therapy:

Breathwork therapy is a holistic approach to improving mental, emotional, and physical well-being through focused and intentional control of one’s breath. It is rooted in the idea that our breath is not only an automatic bodily function but also a powerful tool for promoting relaxation, reducing stress, and enhancing self-awareness. There are various forms of breathwork, and they can be used for a wide range of purposes, including stress reduction, emotional healing, personal growth, and even spiritual exploration. Here are some key aspects to understand about breathwork therapy:

Breath Awareness: Breathwork therapy often starts with developing an awareness of one’s natural breathing patterns. People are encouraged to notice how they breathe, whether it’s shallow or deep, fast or slow, and whether there are any restrictions or irregularities in their breath.

Conscious Breathing Techniques: Breathwork involves the use of specific breathing techniques designed to influence the breath intentionally. These techniques can include deep diaphragmatic breathing, rhythmic breathing patterns, and alternate nostril breathing, among others.

Relaxation and Stress Reduction: One of the primary benefits of breathwork is its ability to induce relaxation and reduce stress. Deep and controlled breathing can activate the parasympathetic nervous system, leading to a state of calm and relaxation.

Emotional Release: Some forms of breathwork, such as Holotropic Breathwork and Rebirthing, are designed to help individuals access and process deep emotions or traumatic experiences. Through controlled breathing, people may enter altered states of consciousness where suppressed emotions can be released and integrated.

Increased Self-Awareness: Breathwork can enhance self-awareness by helping individuals connect with their inner thoughts, feelings, and sensations. This can be a valuable tool for personal growth and self-discovery.

Energy and Body Work: In some breathwork practices, there is an emphasis on moving and manipulating energy within the body. This can be aligned with certain Eastern traditions, such as pranayama in yoga, which focuses on regulating the life force energy, or prana, through the breath.

Spiritual and Transcendent Experiences: Some people use breathwork as a means to access altered states of consciousness, have spiritual insights, or even engage in transcendent experiences. Techniques like the Holotropic Breathwork, for instance, aim to facilitate these types of experiences.

Therapeutic Applications: Breathwork is sometimes used as a complementary or alternative therapy for various mental health issues, such as anxiety, depression, and post-traumatic stress disorder (PTSD). However, it’s essential to use breathwork as part of a broader therapeutic approach when dealing with these conditions.

Safety and Guidance: Because breathwork can sometimes induce intense emotional or altered states, it is essential to practice it under the guidance of a trained and experienced facilitator or therapist. This ensures safety and provides appropriate support during the process.

It’s important to note that while breathwork has many potential benefits, it may not be suitable for everyone, and its effectiveness can vary from person to person. Before engaging in breathwork therapy, it’s advisable to consult with a healthcare professional or experienced practitioner to assess its suitability for your specific needs and goals.

Shervan K Shahhian

Please prioritize your Mental Health:
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​It’s important for people to prioritize their mental health and well-being. Taking care of your mental health is essential for overall well-being, and it can involve practices such as seeking support from friends or professionals, managing stress, getting enough rest, and engaging in activities that promote a positive mental state. If you or someone you know is struggling with mental health issues, it’s important to reach out to a mental health professional for guidance and support.
​Shervan K Shahhian

Some mindfulness techniques:
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​Mindfulness is the practice of being fully present and engaged in the moment, without judgment. It can help reduce stress, improve focus, and promote overall well-being. Here are some mindfulness techniques you can try:

Mindful Breathing: Pay close attention to your breath. Inhale and exhale slowly, focusing on the sensation of each breath. If your mind wanders, gently bring your attention back to your breath.

Body Scan: Close your eyes and mentally scan your body from head to toe, noticing any areas of tension or discomfort. Relax those areas as you become aware of them.

Mindful Eating: Eat a meal or snack slowly and savor each bite. Pay attention to the taste, texture, and smell of the food. Chew each bite thoroughly and be present in the act of eating.

Meditation: Sit in a comfortable position, close your eyes, and focus on your breath, a mantra, or a specific sensation. When your mind wanders, gently return your focus to your chosen point of attention.

Walking Meditation: Take a slow, mindful walk. Pay attention to each step and the sensations in your feet as they touch the ground. You can also focus on the sounds and sights around you.

Gratitude Journaling: Write down things you’re grateful for every day. This practice can help you focus on the positive aspects of your life.

Guided Imagery: Listen to guided imagery or visualization recordings to help you relax and imagine peaceful scenes or scenarios.

Yoga: Yoga combines physical postures with mindfulness and breath control. It’s a great way to increase flexibility and reduce stress.

Mindful Coloring: Coloring intricate patterns in a coloring book can be a meditative and mindful activity, as it requires your full attention.

Mindful Listening: Choose a piece of music and listen to it mindfully. Pay attention to the various instruments, melodies, and rhythms. Try to be fully present in the music.

Loving-Kindness Meditation (Metta): Send well-wishes and loving-kindness to yourself, loved ones, and even people you may have conflicts with. It’s a practice of cultivating compassion.

Breath Counting: Simply count your breaths from 1 to 10 and then start over. This can help keep your mind focused and calm.

Digital Detox: Take a break from screens and be fully present in the real world. Avoid distractions and focus on the people and activities around you.

Nature Walk: Spend time in nature and observe the beauty around you. Listen to the sounds, feel the breeze, and take in the sights without distraction.

Remember that mindfulness is a skill that takes practice. Start with short sessions and gradually increase the duration as you become more comfortable with the techniques. The key is to be patient with yourself and to cultivate a non-judgmental awareness of your thoughts and feelings in the present moment.
​Shervan K Shahhian

Why is Loneliness at the center of the growing mental health crisis:

Loneliness is often considered a significant contributing factor to the growing mental health crisis for several reasons:

Social Connection and Well-being: Humans are inherently social beings, and social connections are vital for our well-being. Loneliness, or the perception of social isolation, can have adverse effects on mental health. It can lead to feelings of sadness, anxiety, and low self-esteem, which can contribute to mental health issues like depression and anxiety disorders.

Lack of Support: Loneliness often means lacking a support system of friends and family who can provide emotional support, advice, and assistance during challenging times. This lack of support can make it more difficult to cope with stress and mental health issues.

Impact on Self-Esteem: Loneliness can erode one’s self-esteem and self-worth, leading to negative self-perception and a sense of unworthiness. This, in turn, can exacerbate mental health problems and make individuals more vulnerable to conditions like major depressive disorder.

Increased Stress: Loneliness is associated with increased stress levels, as individuals may lack the emotional and psychological resources to manage life’s challenges. Chronic stress can contribute to a range of mental health issues, including anxiety and post-traumatic stress disorder.

Negative Health Behaviors: Lonely individuals may be more likely to engage in unhealthy behaviors such as excessive alcohol consumption, smoking, and poor dietary habits, which can negatively affect both physical and mental health.

Physical Health Implications: Loneliness has also been linked to various physical health problems, such as cardiovascular issues, impaired immune function, and increased inflammation. These physical health issues can indirectly impact mental health and contribute to the overall crisis.

Cognitive Effects: Loneliness can lead to cognitive changes, including heightened sensitivity to social threats and negative perceptions of social interactions. This cognitive bias can lead to a vicious cycle of isolation and mental distress.

Lack of Purpose: Loneliness can contribute to a sense of purposelessness and a lack of meaning in life. A lack of purpose is associated with an increased risk of mental health issues, including depression and suicidal thoughts.

Escalation in the Digital Age: While technology can facilitate communication, it can also contribute to feelings of loneliness, as people may substitute online interactions for face-to-face connections, which are crucial for emotional well-being.

Stigma and Hesitancy to Seek Help: The stigma surrounding mental health can make it challenging for lonely individuals to seek help. They may fear judgment or believe they should be able to overcome their loneliness on their own, which can lead to delays in seeking treatment.

Addressing the mental health crisis requires a multifaceted approach that includes addressing the underlying factors contributing to loneliness, reducing stigma, improving access to mental health care, and promoting social connections. By tackling loneliness and its associated issues, we can work towards alleviating the growing mental health crisis.

Shervan K Shahhian

Understanding Anxiety disorders: ​ ​

Anxiety disorders are a group of mental health conditions characterized by excessive and persistent feelings of fear, worry, and unease. These disorders can significantly impact a person’s daily life, making it difficult to function normally. There are several different types of anxiety disorders, each with its own specific symptoms and triggers. Here are some of the most common anxiety disorders:

Generalized Anxiety Disorder (GAD): People with GAD experience excessive worry and fear about everyday events and situations. This worry is often out of proportion to the actual threat, and it can be difficult to control. Physical symptoms may include restlessness, muscle tension, and fatigue.

Panic Disorder: Panic disorder is characterized by recurring, unexpected panic attacks. These attacks involve intense physical symptoms like a racing heart, shortness of breath, chest pain, and a sense of impending doom. People with panic disorder often worry about having future panic attacks, which can lead to agoraphobia, a fear of being in situations where escape might be difficult.

Social Anxiety Disorder (Social Phobia): This disorder involves an intense fear of social or performance situations where individuals feel they may be judged or scrutinized by others. People with social anxiety often avoid these situations and may experience physical symptoms like blushing, sweating, or trembling.

Specific Phobias: Specific phobias are intense, irrational fears of particular objects or situations. Common phobias include heights, spiders, flying, and needles. When confronted with the phobic stimulus, individuals may experience extreme anxiety or panic attacks.

Obsessive-Compulsive Disorder (OCD): OCD is characterized by persistent, unwanted, and intrusive thoughts (obsessions) and repetitive behaviors or mental acts (compulsions) performed in an attempt to alleviate the distress caused by the obsessions. Common obsessions and compulsions include concerns about cleanliness, fear of contamination, and repetitive checking rituals.

Post-Traumatic Stress Disorder (PTSD): PTSD can develop after a person experiences a traumatic event, such as war, natural disasters, or physical or sexual assault. Symptoms include flashbacks, nightmares, hypervigilance, and avoidance of reminders of the traumatic event.

Separation Anxiety Disorder: This disorder typically occurs in children and is characterized by excessive fear or anxiety about being separated from caregivers, usually parents. It can lead to clinginess, school refusal, and other behavioral issues.

Agoraphobia: Agoraphobia is often associated with panic disorder. It involves a fear of being in places or situations where escape might be difficult or where help may not be available. People with agoraphobia may become housebound.

It’s essential to recognize that anxiety disorders are treatable, and there are various therapeutic approaches and medications that can help manage the symptoms. Treatment options may include psychotherapy (such as cognitive-behavioral therapy or exposure therapy), medications (like antidepressants or anti-anxiety drugs), and lifestyle changes. Early intervention is crucial, as untreated anxiety disorders can lead to impaired quality of life and potentially other health issues. If you or someone you know is struggling with anxiety, it’s important to seek help from a mental health professional.

​Shervan K Shahhian

Behavior Consultants, What do they do:

Behavior consultants, also known as behavior analysts or behavior therapists, are professionals who specialize in understanding and modifying human behavior. They work with individuals who may be experiencing behavioral challenges or difficulties, often in a therapeutic or educational setting. Here’s a more detailed look at what behavior consultants typically do:

1. Assessment: Behavior consultants begin by conducting assessments to understand the individual’s behavior and identify the factors contributing to the problem. This involves collecting data, conducting interviews, and using standardized assessment tools to gather information about the behavior.
2. Functional Analysis: They analyze the functions of the behavior, trying to determine why the individual engages in certain behaviors. This analysis helps in developing effective interventions.
3. Behavior Intervention Plans (BIPs): Based on their assessments, behavior consultants develop behavior intervention plans. These plans outline strategies and techniques for modifying the individual’s behavior in a positive and constructive manner. BIPs are tailored to the specific needs and goals of the individual.
4. Implementation: Behavior consultants work closely with clients, caregivers, teachers, or other relevant individuals to implement the behavior intervention plan. This may involve teaching new skills, providing guidance on behavior management techniques, and offering support.
5. Data Collection and Monitoring: They collect data to track progress and determine whether the interventions are effective. Data analysis helps in making adjustments to the intervention plan if necessary.
6. Skill Building: Behavior consultants often focus on teaching individuals new skills and alternative behaviors to replace problematic ones. These skills may include communication, social interaction, self-regulation, and coping strategies.
7. Training and Education: They may provide training and education to family members, caregivers, teachers, and other professionals involved in the individual’s life. This helps ensure consistency in implementing behavior intervention strategies.
8. Positive Reinforcement: Behavior consultants often emphasize the use of positive reinforcement to encourage desired behaviors. They help identify and implement rewards and incentives that motivate individuals to change their behavior.
9. Crisis Management: Behavior consultants may also be involved in crisis management, helping individuals and their support systems deal with challenging or dangerous behaviors when they occur.
10. Collaborative Approach: They often work as part of a team, collaborating with other professionals, such as psychologists, educators, speech therapists, and occupational therapists, to provide comprehensive support for individuals with complex needs.
11. Research and Evaluation: Some behavior consultants engage in research to develop and refine evidence-based interventions for various behavioral challenges.

Behavior consultants typically work with a wide range of individuals, including children with developmental disorders like autism, individuals with intellectual or learning disabilities, individuals with mental health issues, and those dealing with behavioral problems in school, home, or work settings.

It’s important to note that behavior consultants must adhere to ethical guidelines and standards in their practice and often pursue certification as Board Certified Behavior Analysts (BCBAs) to demonstrate their expertise and professionalism in the field.

Shervan K Shahhian

Family Intervention Specialist, what do they do:

A Family Intervention Specialist is a professional who works with families to address and resolve various issues and challenges they may be facing. Their primary goal is to promote healthy family dynamics, improve communication, and provide support and guidance to help families navigate difficult situations. Here are some of the key responsibilities and functions of a Family Intervention Specialist:

1. Assessing Family Needs: Family Intervention Specialists begin by conducting assessments to understand the unique needs, strengths, and challenges of each family they work with. This often involves conducting interviews, observations, and reviewing relevant information.
2. Developing Intervention Plans: Based on their assessments, these specialists create individualized intervention plans that outline specific goals and strategies for helping the family. These plans may address issues such as substance abuse, domestic violence, mental health concerns, parenting skills, or conflict resolution.
3. Providing Counseling and Therapy: Family Intervention Specialists often provide counseling and therapy services to family members individually or in group settings. They may use various therapeutic approaches and techniques to address emotional and behavioral issues within the family.
4. Teaching Communication Skills: Improving communication within the family is a crucial aspect of the job. These specialists teach family members effective communication skills, conflict resolution techniques, and strategies for active listening.
5. Offering Education and Resources: Family Intervention Specialists may provide education to families about specific issues, such as addiction, mental health, or parenting. They also connect families with community resources and support services.
6. Crisis Intervention: In situations where there is a crisis or immediate danger within the family, these specialists may be called upon to provide crisis intervention services, ensuring the safety and well-being of family members.
7. Monitoring Progress: Throughout the intervention process, Family Intervention Specialists continuously monitor the progress of the family and make adjustments to the intervention plan as needed. They track goals and evaluate outcomes.
8. Collaborating with Other Professionals: Depending on the nature of the family’s issues, these specialists may collaborate with other professionals, such as social workers, psychologists, counselors, and legal professionals, to provide comprehensive support.
9. Advocacy: Family Intervention Specialists may advocate on behalf of the family to ensure they receive the necessary services and support from relevant agencies and organizations.
10. Maintaining Confidentiality: Like other professionals in the mental health and social services fields, Family Intervention Specialists must adhere to strict ethical standards, including maintaining confidentiality and respecting the privacy of the families they work with.

Overall, the role of a Family Intervention Specialist is to assist families in overcoming challenges, improving their relationships, and fostering a healthier family environment. They play a crucial role in promoting the well-being of individuals and families in need of support.

Shervan K Shahhian

Serious health consequences of Loneliness:

Loneliness can have serious health consequences, both physical and mental. Research has shown that chronic loneliness can be detrimental to a person’s well-being in several ways:

Mental Health Issues: Loneliness is strongly associated with mental health problems such as depression, anxiety, and increased stress. Prolonged loneliness can lead to feelings of hopelessness and a sense of worthlessness.

Cognitive Decline: Some studies have suggested that lonely individuals may be at a higher risk of cognitive decline and dementia as they age. Social engagement and mental stimulation are important for maintaining cognitive function.

Cardiovascular Problems: Loneliness has been linked to an increased risk of heart disease and other cardiovascular problems. The stress associated with loneliness can lead to elevated blood pressure and other risk factors.

Weakened Immune System: Chronic loneliness can weaken the immune system, making individuals more susceptible to infections and illnesses.

Sleep Disturbances: Loneliness can disrupt sleep patterns, leading to insomnia or poor-quality sleep. Sleep is essential for overall health, and sleep disturbances can have negative effects on physical and mental well-being.

Altered Stress Response: Loneliness can alter the body’s stress response, leading to increased production of stress hormones like cortisol. This can contribute to chronic inflammation and other health issues.

Unhealthy Behaviors: People who are lonely may be more likely to engage in unhealthy behaviors such as smoking, excessive drinking, or overeating, which can further exacerbate health problems.

Increased Mortality: Numerous studies have shown that chronic loneliness is associated with an increased risk of premature death. Social isolation can have as significant an impact on mortality as smoking or obesity.

Poorer Health Habits: Loneliness can lead to neglect of one’s health, as individuals may be less likely to seek medical care or engage in preventive health behaviors when they lack social support.

Mental Health Medication Overuse: Some individuals turn to medication, including prescription drugs and alcohol, to cope with the emotional pain of loneliness, which can lead to substance abuse issues.

It’s important to note that loneliness is a complex issue influenced by various factors, including individual personality, social support networks, and life circumstances. Addressing loneliness often requires a multifaceted approach that may include therapy, social connections, and lifestyle changes.

If you or someone you know is struggling with loneliness and its associated health consequences, it’s important to seek help and support from mental health professionals, support groups, or friends and family. Loneliness is a significant public health concern, and efforts to reduce it can have a positive impact on individuals’ overall health and well-being.

Shervan K Shahhian

The Importance of Recognizing Psychology as a Science:

Recognizing psychology as a science is of paramount importance for several reasons:

Objectivity and Empirical Evidence: Science relies on the systematic collection and analysis of empirical evidence to test hypotheses and make conclusions. Psychology, when conducted as a science, adheres to these principles by using controlled experiments, surveys, and observations to gather objective data about human behavior and mental processes. This objectivity helps in developing a better understanding of human behavior.

Validity and Reliability: By following scientific methods, psychologists strive to ensure the validity and reliability of their findings. Validity refers to the accuracy of a measurement or experiment in assessing what it intends to measure, while reliability refers to the consistency and repeatability of results. Recognizing psychology as a science ensures that the research conducted meets these rigorous standards.

Predictive Power: Scientific psychology allows researchers to develop theories and models that can predict and explain human behavior. These predictions are based on empirical evidence and are essential for understanding and addressing various psychological phenomena, such as mental illnesses, cognitive processes, and social behavior.

Evidence-Based Practices: Acknowledging psychology as a science helps in the development of evidence-based practices. This means that psychological interventions and treatments are based on scientific research, ensuring that they are effective and safe for individuals seeking help for mental health issues.

Advancements in Knowledge: The scientific approach in psychology promotes the accumulation of knowledge over time. Researchers build upon existing findings, refine theories, and develop new perspectives. This process leads to a deeper understanding of human behavior and mental processes.

Ethical Considerations: Scientific psychology emphasizes ethical considerations in research and practice. Ethical guidelines ensure the well-being and rights of research participants and clients. Recognizing psychology as a science helps maintain ethical standards and promotes responsible conduct in the field.

Cross-Disciplinary Collaboration: Psychology as a science often collaborates with other scientific disciplines, such as neuroscience, biology, and sociology. This interdisciplinary approach leads to a more comprehensive understanding of complex psychological phenomena and their connections to other fields.

Problem-Solving and Innovation: Scientific psychology contributes to problem-solving and innovation in various domains, including education, healthcare, business, and public policy. It provides insights into how to improve mental health, optimize human performance, and address social issues.

Academic and Professional Credibility: Acknowledging psychology as a science enhances its academic and professional credibility. This recognition encourages more individuals to pursue careers in psychology and supports the establishment of academic programs and professional standards.

In summary, recognizing psychology as a science is crucial for advancing our understanding of human behavior, promoting evidence-based practices, and addressing various psychological, social, and health-related challenges. It ensures that the field is grounded in empirical evidence and maintains high standards of objectivity and reliability.

Shervan K Shahhian