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

Doctored Degree in Clinical Psychology (PSYD) (ABD) All But Dissertation, a Masters (M.A.) in Clinical Psychology, a Bachelor's Degree (B.A.) in Psychology, a Associate Degree (AA) in Liberal Arts with an emphases in Psychology, Certification in Anger Management, Certification in MRT-Moral Reconation Therapy®, Certification in Clinical Hypnotherapy, and Certification in Advanced Hypnotherapy.

How to manage Body-Focused Repetitive Behaviors:

How to manage body-focused repetitive behaviors:

Managing body-focused repetitive behaviors (BFRBs) can be challenging, but with patience, perseverance, and the right strategies, it is possible to reduce and cope with these behaviors. Here are some tips to help manage BFRBs:

Seek Professional Help: Consider consulting with a mental health professional who has experience in treating BFRBs, such as a psychologist or psychiatrist. They can provide you with personalized strategies and support.

Identify Triggers: Pay attention to the situations, emotions, or thoughts that trigger your BFRBs. Keeping a journal can help you track patterns and identify triggers, which can then be addressed through coping strategies.

Cognitive Behavioral Therapy (CBT): CBT is often effective in treating BFRBs. It helps identify and change negative thought patterns and behaviors associated with the BFRB. Specifically, habit reversal training, a type of CBT, teaches alternative behaviors to replace the urge to engage in the BFRB.

Mindfulness and Relaxation Techniques: Practice mindfulness meditation, deep breathing exercises, or progressive muscle relaxation to help reduce stress and anxiety, which are often triggers for BFRBs.

Create Barriers: Implement physical barriers or changes to your environment to make it more difficult to engage in the BFRB. For example, wearing gloves or Band-Aids on fingers, using fidget toys, or covering mirrors if hair pulling is the behavior.

Find Alternative Coping Mechanisms: Identify healthy ways to cope with stress or negative emotions instead of engaging in the BFRB. This could include activities such as exercise, drawing, writing, or talking to a friend.

Social Support: Share your struggles with trusted friends or family members who can offer support and encouragement. Joining a support group for individuals with BFRBs can also provide a sense of community and understanding.

Practice Self-Compassion: Be kind to yourself and recognize that managing BFRBs can be challenging. Celebrate small victories and don’t be too hard on yourself if setbacks occur.

Medication: In some cases, medication may be prescribed to help manage symptoms of anxiety or depression that often accompany BFRBs. Consult with a psychiatrist to discuss whether medication is appropriate for you.

Stay Consistent: Consistency is key in managing BFRBs. Keep practicing coping strategies and seeking support, even if progress feels slow. Over time, you may see improvement.

Remember that managing BFRBs is a journey, and what works for one person may not work for another. It may take time to find the right combination of strategies that work best for you. Be patient and persistent in your efforts to manage and cope with BFRBs.

Shervan K Shahhian

Body-Focused Repetitive Behaviors, what are they:

Body-focused repetitive behaviors, what are they:

Body-focused repetitive behaviors (BFRBs) are a group of psychological disorders characterized by individuals engaging in repetitive, self-grooming behaviors that can result in damage to their own bodies. These behaviors often serve as a way for individuals to cope with stress, anxiety, or other emotional states. Some common examples of body-focused repetitive behaviors include:

Trichotillomania (Hair Pulling Disorder): This involves the compulsive pulling out of one’s hair, leading to noticeable hair loss. Individuals with trichotillomania may pull hair from the scalp, eyebrows, eyelashes, or other body areas.

Excoriation (Skin-Picking) Disorder: Also known as dermatillomania, this involves compulsive picking at one’s own skin, resulting in tissue damage. Individuals with this disorder may pick at acne, scabs, or other perceived imperfections on the skin.

Onychophagia (Nail Biting): This is a common BFRB where individuals bite their nails, often to the extent of causing damage to the nails and surrounding skin.

Dermatophagia (Skin Biting): This involves biting the skin around the nails, lips, or other body parts, potentially leading to tissue damage and infections.

Trichophagia (Hair Eating): Some individuals with trichotillomania may also engage in the consumption of the pulled-out hair, which can lead to digestive issues.

Rhinothilaxomania (Nose-picking): While not formally recognized as a separate disorder, excessive nose-picking can be considered a BFRB.

BFRBs are often considered as related conditions, and individuals may engage in more than one of these behaviors. The exact cause of these behaviors is not fully understood, but a combination of genetic, environmental, and neurobiological factors is believed to contribute. Treatment approaches may include behavioral therapy (such as habit reversal training), cognitive-behavioral therapy, and sometimes medications in some cases. It’s essential for individuals struggling with BFRBs to seek professional help for proper diagnosis and management.

Shervan K Shahhian

Why is the human Brain programed to alarm us of danger:


Why is the human brain programed to alarm us of danger:

The human brain is not explicitly “programmed” in the way a computer is, but it has evolved over millions of years to enhance the chances of survival and reproduction. The ability to detect and respond to danger is a crucial aspect of this evolutionary process.

The brain’s alarm system is often associated with the fight-or-flight response, which is a physiological reaction that occurs in response to a perceived threat. This response is mediated by the release of stress hormones like adrenaline, and it prepares the body to either confront the danger or flee from it. This mechanism is essential for survival in the face of potential threats.

Throughout human evolution, individuals who were more adept at recognizing and responding to dangers had a better chance of surviving and passing on their genes to the next generation. Over time, this natural selection favored the development of neural circuits and systems that are sensitive to potential threats. The brain’s ability to quickly detect and react to danger is a result of this evolutionary process.

In modern times, while we may not face the same life-threatening dangers as our ancestors, the underlying mechanisms remain. The brain continues to prioritize the detection of potential threats to ensure our safety and well-being. This heightened awareness to danger is a fundamental aspect of our survival instincts.

Shervan K Shahhian

Signs and Treatments options for PTSD:

Signs and Treatments for PTSD:

Post-Traumatic Stress Disorder (PTSD) is a mental health condition that can develop after experiencing or witnessing a traumatic event. Symptoms can vary widely, but they often fall into several categories. It’s important to note that if you or someone you know is experiencing symptoms of PTSD, it’s crucial to seek professional help from a mental health professional. Here are some signs and potential treatments for PTSD:

Signs of PTSD:

Intrusive Memories: Recurrent, involuntary memories, flashbacks, or distressing dreams related to the traumatic event.

Avoidance: Avoiding reminders of the traumatic event, including places, people, thoughts, or activities that may trigger memories.

Negative Changes in Thinking and Mood: Persistent negative thoughts about oneself or the world, distorted blame of oneself or others, persistent negative emotions, and loss of interest in activities once enjoyed.

Changes in Reactivity and Arousal: Irritability, angry outbursts, reckless behavior, hypervigilance, exaggerated startle response, and difficulty concentrating or sleeping.

Treatment Options for PTSD:

Psychotherapy (Counseling):

  • Cognitive-Behavioral Therapy (CBT): Focuses on changing negative thought patterns and behaviors related to the traumatic event.
  • Exposure Therapy: Gradual and controlled exposure to the memories and reminders of the traumatic event to reduce their impact.
  • Eye Movement Desensitization and Reprocessing (EMDR): Involves guided eye movements while recalling traumatic memories to help process and reduce distress.

CONSULT A MEDICAL DOCTOR, an MD:

Medications:

  • Antidepressants: Particularly selective medications may help alleviate symptoms.
  • Anti-anxiety medications: Certain medications may be prescribed to manage anxiety symptoms.

Group Therapy and Support Groups:

  • Sharing experiences with others who have gone through similar traumas can provide a sense of understanding and support.

Mind-Body Techniques:

  • Mindfulness and Meditation: Practices that focus on being present in the moment can help manage anxiety and stress.
  • Yoga and Relaxation Techniques: Physical activities that promote relaxation and reduce tension.

Educational Programs:

  • Learning about PTSD and coping strategies through educational programs can empower individuals to understand and manage their symptoms.

It’s essential to consult with a mental health professional for a thorough assessment and personalized treatment plan. Early intervention and ongoing support are crucial for managing and improving the symptoms of PTSD. If you or someone you know is experiencing a mental health crisis, please seek immediate help from a mental health professional or contact emergency services.

Shervan K Shahhian

Better habits for better Brain Health:

Better habits for better Brain Health:

Certainly! Adopting healthy habits can contribute to better brain health. Here are some habits that can positively impact your brain health:

Regular Exercise:

  • Physical activity has been linked to improved cognitive function and reduced risk of cognitive decline.
  • Aim for at least 150 minutes of moderate-intensity exercise per week.

Balanced Diet:

  • Include a variety of nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
  • Omega-3 fatty acids found in fish, flaxseeds, and walnuts are particularly beneficial for brain health.

Adequate Sleep:

  • Aim for 7–9 hours of quality sleep per night.
  • Sleep is crucial for memory consolidation and overall cognitive function.

Mental Stimulation:

  • Engage in activities that challenge your brain, such as puzzles, games, reading, or learning a new skill.
  • Lifelong learning helps build cognitive reserves and may protect against cognitive decline.

Social Connections:

  • Maintain strong social connections as they contribute to cognitive and emotional well-being.
  • Regular social interactions can reduce stress and promote a positive mood.

Stress Management:

  • Practice stress-reducing techniques like meditation, deep breathing, or yoga.
  • Chronic stress can negatively impact brain health and increase the risk of cognitive decline.

Hydration:

  • Drink an adequate amount of water daily, as dehydration can affect cognitive function.

Limit Alcohol and Avoid Smoking:

  • Excessive alcohol consumption can have negative effects on the brain.
  • Smoking is associated with an increased risk of cognitive decline and various health issues.

Regular Health Check-ups:

  • Monitor and manage conditions like hypertension, diabetes, and high cholesterol, as they can impact brain health.

Protect Your Head:

  • Take precautions to prevent head injuries, such as wearing a helmet during certain activities.

Mindfulness and Meditation:

  • Practices like mindfulness and meditation have been associated with improved cognitive function and stress reduction.

Maintain a Routine:

  • Establishing a regular daily routine can help regulate your body’s internal clock and promote better sleep.

Remember that adopting these habits is a holistic approach to promoting brain health. It’s always a good idea to consult with healthcare professionals for personalized advice based on your individual health circumstances.

Shervan K Shahhian

Strengthening positive social connections to improve mental health:

Strengthening positive social connections to improve mental health:

Certainly, strengthening positive social connections can have a significant impact on mental health. Positive social connections provide a sense of belonging, support, and understanding, which can contribute to overall well-being. Here are some ways in which fostering positive social connections can improve mental health:

Social Support:

  • Having a strong social support network provides a buffer against stress and adversity. Knowing that there are people who care about you and are willing to listen can alleviate feelings of loneliness and isolation.

Reducing Stress:

  • Positive social interactions can help reduce stress levels. Engaging in conversations, sharing experiences, and feeling understood can lead to the release of oxytocin, a hormone that promotes bonding and reduces stress.

Emotional Regulation:

  • Social connections offer a platform to express emotions and receive feedback. Talking about feelings with others can help regulate emotions and provide perspective, reducing the risk of developing mental health issues.

Sense of Purpose:

  • Being part of a social community gives individuals a sense of purpose and belonging. This can contribute to a positive self-identity and a feeling of being valued, which are crucial for mental well-being.

Physical Health Benefits:

  • Positive social connections have been linked to improved physical health. Engaging in social activities can have a positive impact on the immune system, cardiovascular health, and overall longevity.

Enhanced Coping Skills:

  • Having a supportive social network can enhance an individual’s ability to cope with challenges. The availability of different perspectives and coping strategies within a social group can provide valuable insights and solutions.

Building Resilience:

  • Positive social connections contribute to the development of resilience. Knowing that there are people to lean on during difficult times can help individuals bounce back from setbacks and navigate life’s challenges more effectively.

Encouraging Healthy Behaviors:

  • Social connections can influence lifestyle choices. Being part of a group that values healthy habits can motivate individuals to adopt and maintain positive behaviors, such as regular exercise and a balanced diet.

Alleviating Depression and Anxiety:

  • Social support has been shown to be particularly beneficial in preventing and alleviating symptoms of depression and anxiety. The sense of connection and understanding can provide a buffer against negative thoughts and emotions.

Promoting Joy and Happiness:

  • Positive social interactions contribute to a sense of joy and happiness. Sharing experiences, celebrating achievements, and enjoying the company of others can bring a sense of fulfillment and happiness.

To strengthen positive social connections, individuals can engage in activities that foster community, join clubs or groups with shared interests, maintain regular communication with friends and family, and seek professional help if needed. Building and nurturing relationships take time and effort, but the mental health benefits can be profound.

Shervan K Shahhian

How can individuals get past the fear of failure:

How can individuals can get past the fear of failure:

Overcoming the fear of failure is a common challenge, but it’s essential for personal growth and success. Here are some strategies to help individuals get past the fear of failure:

Change your perspective:

  • View failure as a learning opportunity. Instead of seeing it as a negative outcome, consider it as a stepping stone toward improvement and growth.
  • Understand that failure is a natural part of any journey to success. Many successful individuals have faced setbacks before achieving their goals.

Set realistic goals:

  • Break down your larger goals into smaller, more manageable tasks. Achieving smaller milestones can boost your confidence and make the overall goal seem less overwhelming.
  • Set realistic expectations, and recognize that setbacks are normal. Adjust your goals based on what you learn from both successes and failures.

Focus on effort, not just outcomes:

  • Place emphasis on the effort and hard work you put into a task rather than solely on the end result. This shift in focus can reduce the fear of failure since you can control your effort but not always the outcome.
  • Celebrate your commitment and determination, regardless of the immediate outcome.

Learn from failure:

  • Analyze your failures to identify the lessons they offer. What went wrong? What could be done differently next time? Use failure as an opportunity for self-reflection and improvement.
  • Embrace a growth mindset, where challenges are seen as opportunities to learn and develop rather than as threats to your abilities.

Visualize success:

  • Imagine yourself succeeding and visualize the positive feelings associated with achievement. This can help counteract negative thoughts and build confidence.
  • Create a mental image of yourself overcoming challenges and reaching your goals.

Surround yourself with support:

  • Share your goals and fears with supportive friends, family, or mentors. Having a strong support system can provide encouragement and perspective.
  • Seek advice from those who have faced similar challenges and learn from their experiences.

Take gradual steps:

  • Gradually expose yourself to situations that trigger fear of failure. By taking small steps and gradually increasing the difficulty, you can build confidence over time.
  • Each successful experience, no matter how small, contributes to reducing the fear of failure.

Accept imperfection:

  • Understand that nobody is perfect, and everyone makes mistakes. Accept that failure is a normal part of the human experience.
  • Release the pressure of perfectionism and focus on continuous improvement.

Develop resilience:

  • Build resilience by developing coping strategies for handling setbacks. Resilient individuals bounce back from failures more quickly and effectively.
  • Practice mindfulness or stress-reducing techniques to manage negative emotions associated with failure.

Remember, overcoming the fear of failure is a gradual process, and it’s okay to seek professional help, such as therapy or coaching, if the fear significantly impacts your life.

Shervan K Shahhian

Can we fail Successfully:

Can we fail Successfully:

The phrase “fail successfully” may sound contradictory at first, but it often refers to the idea of learning and gaining valuable experiences from failure. Instead of viewing failure as a negative outcome, the concept suggests that failure can be a stepping stone to success if approached with a positive mindset.

When people talk about failing successfully, they mean using failure as an opportunity for growth, learning from mistakes, and adapting for future endeavors. It involves resilience, perseverance, and the ability to extract lessons from setbacks.

In essence, failing successfully is not about celebrating failure itself but acknowledging it as a natural part of the learning process and leveraging it to improve and achieve success in the long run. It’s about turning adversity into an opportunity for personal or professional development.

Shervan K Shahhian

Brain Fog, what is it:

Brain Fog, what is it:

Brain fog is a colloquial term used to describe a group of symptoms that affect cognitive function, leading to difficulties with concentration, memory, and overall mental clarity. It is not a medical diagnosis in itself but rather a subjective feeling that people use to express a sense of mental confusion or lack of mental sharpness.

Common symptoms associated with brain fog include:

Difficulty concentrating: Individuals may find it challenging to focus on tasks or sustain attention.

Memory problems: Forgetfulness and difficulty recalling information may be experienced.

Mental fatigue: A sense of mental tiredness or exhaustion even after minimal mental exertion.

Confusion: Feeling disoriented or having trouble thinking clearly.

Slowed thinking: Thoughts may seem sluggish or slower than usual.

Several underlying factors can contribute to brain fog, including:

Lack of sleep: Insufficient or poor-quality sleep can impact cognitive function.

Stress and anxiety: High levels of stress or chronic anxiety can affect mental clarity.

Nutritional deficiencies: Inadequate intake of essential nutrients, such as vitamins and minerals, can impact brain function.

Dehydration: Lack of proper hydration may lead to difficulties in concentration and mental function.

CONSULT A MEDICAL DOCTOR, an MD:

Medical conditions: Certain medical conditions, such as chronic fatigue syndrome, fibromyalgia, and autoimmune disorders, may be associated with brain fog.

CONSULT A MEDICAL DOCTOR, an MD:

Medication side effects: Some medications can cause cognitive side effects, including confusion and memory problems.

If you are experiencing persistent or severe brain fog, it’s important to consult with a healthcare professional to identify and address any underlying causes. They can help determine whether it’s related to lifestyle factors, a medical condition, or other issues and develop an appropriate treatment plan.

Shervan K Shahhian

The worst Depression habits and great ways to break free from them:

The worst Depression habits and great ways to break free from them:

Depression can lead to a variety of harmful habits that affect both mental and physical well-being. Breaking free from these habits requires a combination of self-awareness, support, and positive lifestyle changes. Here are some common depression habits and suggestions for breaking free from them:

Isolation:

  • Break Free: Force yourself to engage with others, even in small ways. Reach out to friends, family, or support groups. Attend social events, and gradually increase your social interactions.

Negative Self-Talk:

  • Break Free: Challenge negative thoughts by replacing them with positive affirmations. Practice self-compassion and focus on your strengths. Consider seeking therapy to learn healthier ways of thinking.

Unhealthy Sleep Patterns:

  • Break Free: Establish a consistent sleep schedule, create a relaxing bedtime routine, and create a comfortable sleep environment. Avoid stimulants like caffeine close to bedtime and limit screen time before sleep.

Poor Diet and Nutrition:

  • Break Free: Incorporate a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid excessive consumption of processed foods, sugary snacks, and alcohol. Stay hydrated.

Lack of Physical Activity:

  • Break Free: Start with small, manageable exercises like short walks or stretching. Gradually increase physical activity as you feel able. Exercise releases endorphins, which can improve mood.

Procrastination:

  • Break Free: Break tasks into smaller, more manageable steps. Set realistic goals and deadlines. Prioritize tasks and focus on completing one thing at a time. Seek support if needed.

Substance Abuse:

  • Break Free: Seek professional help for substance abuse issues. Reach out to support groups or a therapist for assistance in overcoming addiction. Consider rehabilitation programs if necessary.

Lack of Routine:

  • Break Free: Establish a daily routine to provide structure and stability. Include activities that bring you joy and a sense of accomplishment. Stick to a regular sleep schedule, meals, and self-care routines.

Avoiding Responsibilities:

  • Break Free: Break tasks into smaller, more manageable steps. Set realistic goals and deadlines. Seek support from friends, family, or professionals to help you navigate responsibilities.

Self-Isolation:

  • Break Free: Force yourself to engage with others, even in small ways. Reach out to friends, family, or support groups. Attend social events, and gradually increase your social interactions.

Neglecting Self-Care:

  • Break Free: Prioritize self-care activities such as grooming, relaxation, and enjoyable hobbies. Take time for yourself and engage in activities that bring joy and relaxation.

Refusing Help:

  • Break Free: Recognize the importance of seeking help. Talk to a mental health professional, friends, or family. Accepting help is a sign of strength, not weakness.

Breaking free from depression habits often involves seeking professional help, building a support system, and making gradual positive changes in various areas of life. It’s essential to be patient with yourself and celebrate small victories along the way. If you or someone you know is struggling with depression, consider reaching out to a mental health professional for guidance and support.

Shervan K Shahhian