Category Archives: Uncategorized

Self-silencing, what is it:
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​Self-silencing is a psychological and social concept that refers to the tendency of some individuals, often but not exclusively women, to suppress their thoughts, feelings, and opinions, particularly in interpersonal relationships, to avoid conflict, criticism, or negative reactions from others. It can involve holding back one’s true self and conforming to the expectations or desires of others, often at the expense of one’s own well-being and emotional health.

Key points about self-silencing include:

Gendered Aspect: Self-silencing has been studied in the context of gender dynamics, as some research suggests that women may be more likely to engage in self-silencing behaviors due to societal expectations and gender norms that discourage assertiveness and encourage nurturing and accommodating behaviors.

Communication and Relationships: Self-silencing can have a significant impact on communication in relationships, as individuals who self-silence may struggle to express their needs, desires, and boundaries effectively. Over time, this can lead to relationship dissatisfaction and emotional distress.

Emotional Consequences: Engaging in self-silencing can result in emotional distress, such as anxiety, depression, low self-esteem, and a sense of powerlessness. It can also hinder personal growth and self-fulfillment.

Cultural and Social Influences: Cultural and social factors, including family upbringing and societal expectations, can contribute to self-silencing. People from various backgrounds and genders may experience self-silencing, although it may manifest differently based on individual circumstances.

Empowerment and Therapy: Addressing self-silencing often involves self-awareness and personal growth. Many individuals benefit from therapy or counseling to learn assertiveness skills, build self-esteem, and establish healthier boundaries in their relationships.

It’s important to note that self-silencing is not limited to any specific gender or group, and it can manifest in various ways, including in both personal and professional contexts. Recognizing and addressing self-silencing behaviors can be a valuable step toward healthier, more authentic interpersonal relationships and greater emotional well-being.
​Shervan K Shahhian

Long-term psychological impacts of violence and trauma:

Experiencing violence and trauma can have profound and long-lasting psychological impacts on individuals. These effects can vary widely from person to person, depending on factors such as the nature and severity of the trauma, the individual’s pre-existing mental health, and the availability of support and coping mechanisms. Some of the long-term psychological impacts of violence and trauma include:

1. Post-Traumatic Stress Disorder (PTSD): PTSD is a common psychological disorder that can develop after exposure to a traumatic event. Symptoms may include flashbacks, nightmares, hypervigilance, and avoidance of reminders of the trauma. These symptoms can persist for months or even years.
2. Depression and Anxiety: Trauma can lead to the development or exacerbation of mood disorders such as depression and anxiety. Individuals may experience persistent sadness, hopelessness, and worry.
3. Dissociation: Some individuals may experience episodes of dissociation, where they feel disconnected from their thoughts, feelings, and surroundings. This can be a way of coping with overwhelming emotions during or after a traumatic event.
4. Substance Abuse: Trauma survivors may turn to drugs or alcohol as a way to self-medicate and numb their emotional pain, which can lead to substance abuse issues.
5. Relationship Difficulties: Trauma can affect one’s ability to form and maintain healthy relationships. Trust issues, emotional distancing, and difficulty with intimacy are common challenges.
6. Self-Esteem and Self-Worth: Trauma can erode an individual’s self-esteem and self-worth, leading to negative self-perception and self-criticism.
7. Survivor’s Guilt: Those who have experienced trauma but survived while others did not may grapple with survivor’s guilt, which can lead to feelings of shame and self-blame.
8. Emotional Regulation: Trauma survivors often struggle with regulating their emotions, which can result in intense mood swings, anger, and difficulty managing stress.
9. Flashbacks and Intrusive Memories: Traumatic memories can intrude into a person’s daily life, leading to flashbacks and distressing intrusive thoughts.
10. Sleep Disturbances: Many trauma survivors experience ongoing sleep disturbances, including nightmares and insomnia.
11. Chronic Pain and Somatic Symptoms: Trauma can manifest physically, leading to chronic pain and other somatic symptoms that may not have a clear medical explanation.
12. Cognitive Impairments: Trauma can impact cognitive functioning, including memory, concentration, and decision-making.
13. Aggression and Violent Behavior: Some individuals who have experienced trauma may become aggressive or engage in violent behavior as a way to cope with their emotions or as a result of learned behavior.

It’s essential to understand that recovery from trauma is possible. Support from mental health professionals, friends, and family can make a significant difference in helping individuals cope with the long-term psychological impacts of violence and trauma. Treatment options such as therapy, medication, and various coping strategies are available to address these challenges and promote healing. The path to recovery is unique to each person, and it often involves a combination of approaches tailored to their specific needs.

Shervan K Shahhian

The Dangers of Psychoactive drugs:

Psychoactive drugs are substances that alter an individual’s mental state, mood, or perception. While some of these drugs can be used responsibly and have legitimate medical applications, there are various potential dangers associated with their use, including:

1. Addiction and Dependence: Many psychoactive drugs can be habit-forming, leading to addiction and dependence. Drugs like opioids, amphetamines, and benzodiazepines are particularly notorious for their addictive potential.
2. Health Risks: The use of psychoactive drugs, especially when abused or taken in large quantities, can lead to a range of physical health problems. For example, the abuse of alcohol can result in liver disease, while smoking marijuana may have adverse effects on lung health.
3. Mental Health Issues: Some individuals are at risk of developing or exacerbating mental health problems when using psychoactive drugs. This includes the potential for increased anxiety, depression, or even psychotic episodes, particularly with substances like marijuana, hallucinogens, and amphetamines.
4. Overdose: Taking excessive amounts of certain psychoactive drugs, such as opioids or stimulants, can lead to overdose, which can be fatal. Overdose risk is particularly high when drugs are mixed or when potent synthetic drugs are involved.
5. Impaired Judgment and Behavior: Psychoactive drugs can impair cognitive function and decision-making, leading to risky behaviors such as reckless driving, unprotected sex, or violence. This can result in accidents, injuries, or legal consequences.
6. Social and Relationship Problems: Substance abuse can strain relationships with friends and family, potentially leading to isolation and a breakdown in social support networks.
7. Legal Consequences: The use, possession, or distribution of many psychoactive drugs is illegal in various jurisdictions. Legal repercussions can range from fines and probation to imprisonment, depending on the specific drug and local laws.
8. Economic Burden: The misuse of psychoactive drugs can be financially burdensome, as individuals often spend significant amounts of money on acquiring these substances. Additionally, the associated health problems may result in increased healthcare costs.
9. Tolerance and Withdrawal: Over time, the body may develop a tolerance to certain psychoactive drugs, requiring higher doses to achieve the same effect. When individuals attempt to stop using these drugs, they may experience withdrawal symptoms, which can be physically and psychologically distressing.
10. Risk of Accidental Poisoning: In some cases, psychoactive drugs may be mixed or adulterated with other substances, increasing the risk of accidental poisoning or overdose.

It’s important to note that not all psychoactive drugs are inherently dangerous, and some have legitimate medical uses when prescribed by healthcare professionals. Responsible use and awareness of the risks associated with these substances are essential. If you or someone you know is struggling with substance abuse or addiction, seeking professional help is strongly advised.

Shervan K Shahhian

Good therapy explained:

Good therapy, often referred to as effective therapy, is a form of psychological treatment or counseling that helps individuals address and manage emotional, mental, and behavioral challenges. It is a collaborative process between a trained therapist or counselor and the client. Here are some key aspects that contribute to good therapy:

1. Therapist-Client Relationship: A strong and trusting therapeutic relationship is fundamental to effective therapy. Clients should feel safe, respected, and understood by their therapist. This rapport creates an environment where clients can open up and share their concerns without judgment.
2. Therapist’s Qualifications: A qualified and licensed therapist or counselor should conduct therapy. These professionals have undergone extensive training and have the necessary credentials to provide therapy effectively. The therapist’s approach, whether it’s cognitive-behavioral therapy, psychoanalytic therapy, or another modality, should align with the client’s needs.
3. Clear Goals: Good therapy typically involves setting clear, achievable goals. Clients and therapists work together to define the issues that need to be addressed and develop a treatment plan that outlines the steps to reach those goals.
4. Evidence-Based Practices: Effective therapy is often based on evidence-backed methods and techniques. Therapists use well-established approaches that have been shown to be effective for specific issues. These approaches might include cognitive-behavioral therapy, dialectical behavior therapy, or psychodynamic therapy, among others.
5. Confidentiality: A fundamental aspect of therapy is confidentiality. Clients should feel confident that what they discuss in therapy will remain private, except in situations where the therapist is legally obligated to report harm to self or others.
6. Active Listening: Therapists engage in active listening, paying close attention to what the client is saying, both verbally and non-verbally. They ask probing questions to better understand the client’s thoughts and feelings.
7. Empathy and Support: A good therapist demonstrates empathy and provides emotional support to clients. They help clients explore their emotions and navigate challenges while offering a safe and non-judgmental space.
8. Feedback and Guidance: Therapists offer feedback, insights, and guidance to help clients gain perspective on their issues. They may teach coping strategies and problem-solving skills.
9. Flexibility: Effective therapy is adaptable to the client’s changing needs and progress. The therapist may adjust the treatment plan and approach as needed.
10. Results-Oriented: Therapy should lead to positive outcomes. Clients should see improvements in their mental health, coping skills, and overall well-being over time.
11. Client Involvement: Clients have an active role in therapy, and their commitment to the process is essential. Open and honest communication with the therapist is crucial for success.
12. Regular Assessments: Therapists often assess progress and make adjustments as needed. Periodic reviews ensure that therapy remains on track and effective.

It’s important to note that the effectiveness of therapy can vary from person to person. What works for one individual may not work for another, so finding the right therapist and therapeutic approach is key to achieving success. Good therapy can lead to personal growth, improved mental health, and enhanced quality of life.

Shervan K Shahhian

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