Visualization through Meditation, how:

Visualization through Meditation, how:

Visualization through meditation is a powerful tool for accessing deeper states of awareness and achieving various mental or emotional goals.

Here’s a step-by-step approach to visualization through meditation:

Find a Comfortable Space
Sit or lie down in a quiet place where you won’t be disturbed.
Make sure you are comfortable and relaxed. You can sit with your back straight and feet flat on the floor or sit cross-legged if you prefer.

2. Focus on Your Breathing
Close your eyes and take slow, deep breaths.
Inhale through your nose, hold for a moment, and exhale through your mouth.
Focus on the sensation of the breath entering and leaving your body, calming your mind in the process.

3. Clear Your Mind
Let go of any distractions or stressors. If thoughts come up, gently acknowledge them and let them pass without judgment.
You can use a mantra or a simple word (like “peace” or “calm”) to help center your mind.

4. Create Your Visualization
Once you are deeply relaxed and your mind is clear, begin to create a mental image.
Choose something specific to visualize — this could be a place, an object, a goal you wish to achieve, or a feeling you want to embody.
Try to imagine it in as much detail as possible, engaging all your senses:
Sight: What do you see? What colors, shapes, or textures stand out?
Sound: What sounds are present? Are there any soft, ambient noises or specific sounds?
Touch: Can you feel the textures or sensations?
Smell: Is there any fragrance or scent in the air?
Taste: Is there anything to taste or savor?

5. Engage Emotionally
Feel the emotions associated with your visualization. Whether it’s peace, joy, or excitement, fully experience the feelings in your body and mind.
Try to cultivate a sense of gratitude or deep connection with what you are visualizing.

6. Deepen Your Focus
Allow your focus to become even sharper, refining the image or scene in your mind.
If you’re working with a goal, visualize yourself achieving it, seeing yourself take the necessary steps and succeeding.

7. Let the Visualization Flow
Allow the visualization to unfold naturally. Let go of any need to control it too rigidly.
Trust the process and follow the feelings or images that arise. Let your intuition guide you.

8. Close the Session Gradually
When you feel the visualization has reached its peak or you are ready to end, gently bring your awareness back to the present moment.
Take a few deep breaths again, grounding yourself before opening your eyes.

9. Reflect
After the meditation, take a moment to reflect on the experience. What insights or emotions came up?
You can journal or simply sit with your feelings for a few moments before returning to your day.

Visualization through meditation can be a tool for personal growth, manifestation, and even healing. Practicing regularly will help you become more adept at engaging deeply with your inner world and bringing about the changes you seek.

Shervan K Shahhian

Understanding Late Diagnosed ADHD:

Understanding Late Diagnosed ADHD:

Late-diagnosed ADHD (Attention-Deficit/Hyperactivity Disorder) refers to individuals who receive an ADHD diagnosis in adulthood rather than in childhood. This is becoming more common as awareness of ADHD in adults grows, especially in cases where symptoms were overlooked, misdiagnosed, or masked due to coping mechanisms.

Key Aspects of Late-Diagnosed ADHD:

1. Why Is ADHD Missed Until Adulthood?

Masking & Coping Strategies: Many adults with ADHD develop compensatory strategies that help them function, often leading to the condition going unnoticed.
Misdiagnosis: ADHD symptoms may be mistaken for anxiety, depression, or personality disorders.
Gender Bias: Women and girls, in particular, are often underdiagnosed due to presenting with inattentiveness rather than hyperactivity.
High Intelligence or Structure: Some individuals with ADHD thrive in structured environments (e.g., school), but struggle when that structure disappears in adulthood.

2. Common Symptoms in Adults

Executive Dysfunction: Difficulty with organization, time management, and prioritization.
Forgetfulness & Procrastination: Struggling to complete tasks, meet deadlines, or remember obligations.
Impulsivity & Emotional Dysregulation: Mood swings, frustration, and difficulty with impulse control.
Hyperfocus & Distractibility: Difficulty maintaining focus on necessary tasks but becoming deeply absorbed in specific interests.
Relationship & Work Challenges: Struggles with maintaining relationships, career stability, or finances.

3. Psychological Impact of a Late Diagnosis

Relief & Validation: Understanding that struggles weren’t due to laziness or personal failure.
Grief & Regret: Realizing missed opportunities or wondering how life might have been different with earlier support.
Identity Reframing: Learning to see oneself through a new lens and adjusting personal expectations.

4. Managing ADHD After a Late Diagnosis

See a Psychiatrist for Medications: Stimulants (non-stimulants might help with symptoms.
Cognitive Behavioral Therapy (CBT): Helps develop practical coping strategies and address negative thought patterns.
Lifestyle Adjustments: Exercise, sleep regulation, mindfulness, and structured routines.
Community & Support Groups: Connecting with others who share similar experiences.

Final Thoughts

Getting diagnosed later in life can be a transformative experience. It can bring clarity to past struggles and open doors to new ways of managing challenges. While there may be a period of adjustment, many people find that understanding their ADHD leads to increased self-acceptance and improved quality of life.

Shervan K Shahhian

What is the ADHD test like:

What is the ADHD test like:

The ADHD test typically involves a combination of self-report questionnaires, interviews, and sometimes cognitive or behavioral assessments.

Since ADHD is a clinical diagnosis, there’s no single definitive test, but the process usually includes:

Clinical Interview — A psychologist, psychiatrist, or doctor asks about symptoms, medical history, childhood behavior, and daily functioning.

Questionnaires & Rating Scales — Tools like the Adult ADHD Self-Report Scale (ASRS) or Conners Rating Scales help assess attention, impulsivity, and hyperactivity.

Observations & Reports — Teachers, parents, or partners may provide input on behaviors in different settings.

Neuropsychological Tests — Some assessments measure attention, working memory, and executive function, but these are not always necessary.

For adults, the process focuses on persistent symptoms from childhood into adulthood that affect work, relationships, or daily tasks.

Shervan K Shahhian

Internal family system (IFS), what is it:

Internal Family Systems (IFS) is a therapeutic approach developed by Dr. Richard Schwartz in the 1980s. It is a form of psychotherapy that…

Shervan K Shahhian

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Foteini Ntelopoulo

Empathy, what does it mean exactly:

Empathy, what does it mean exactly:

Empathy is the ability to understand, share, and connect with the feelings or experiences of others. It involves not only recognizing what someone else is going through but also being able to emotionally resonate with them.

Empathy has a few layers:

Cognitive empathy: Understanding someone else’s thoughts and feelings from a mental standpoint. It’s about grasping what the other person is experiencing, but not necessarily feeling it yourself.

Emotional empathy: Feeling what another person feels. It’s like “catching” their emotions and experiencing them on an emotional level.

Compassionate empathy: Beyond understanding and feeling, compassionate empathy leads to taking action. It motivates you to support or help the person in need.

In short, empathy connects people by allowing us to step into others’ shoes, whether through intellectual understanding or shared emotional experience.

Intellectual understanding:

Intellectual understanding, in the context of empathy, refers to the ability to grasp or comprehend another person’s thoughts, emotions, or situation without necessarily sharing in those feelings. It’s more about mentally recognizing what someone is going through. For example, if a friend tells you they’re struggling with stress at work, intellectual empathy would involve understanding why they feel that way, what causes that stress, and what it might be like for them, even if you’re not feeling stressed yourself.

This type of empathy can help you respond thoughtfully and offer advice or support, even if you don’t fully experience the emotions the other person is having. It’s the “knowing” part of empathy without the emotional “feeling” part.

Emotional empathy goes deeper than intellectual understanding. It involves feeling what the other person is feeling, almost as if you’re emotionally experiencing their situation alongside them. It’s the ability to “catch” their emotions — whether it’s sadness, joy, frustration, or excitement. This kind of empathy helps you connect with others on a more intimate, emotional level.

For example, if a friend is going through a tough time, emotional empathy would make you feel their pain or sadness too, almost like you’re sharing the burden with them. It helps create strong bonds between people because you’re not just understanding their experience but also emotionally resonating with it.

Emotional empathy can sometimes feel intense because you’re directly affected by the emotions of others, but it also makes interactions feel more genuine and compassionate.

Shervan K Shahhian

How to remain Calm but Ready in very Volatile situations:

How to remain Calm but Ready in very Volatile situations:

Remaining calm but ready in volatile situations requires a balance of mental clarity, emotional control, and situational awareness. Here’s how to cultivate this state:

1. Train Your Mind to Stay Centered

Deep Breathing: Practice box breathing (inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec). This regulates your nervous system.
Mindfulness & Meditation: Regular meditation helps create a calm “inner space” that is not easily disturbed.
Mental Rehearsal: Visualize yourself staying composed and making decisive moves under pressure.

2. Regulate Your Emotions

Detach from Fear & Panic: Fear clouds judgment. Observe your emotions without letting them control you.
Accept Uncertainty: Volatile situations often shift rapidly. Accepting this reality reduces emotional resistance.
Use a Mantra: Something like “Calm and focused, I see clearly” reinforces a steady mind.

3. Maintain Situational Awareness

Observe, Don’t React: Let intuition and logic guide you rather than impulsive emotions.
Stay in the Present Moment: Don’t dwell on possible worst-case scenarios — act on what is happening.
Read the Energy of the Environment: Be aware of body language, tone shifts, and subtle cues.

4. Be Ready for Action

Stay Physically Relaxed but Alert: Keep your muscles loose, your posture stable, and your movements intentional.
Trust Your Instincts: If you’re trained (in self-defense, and or crisis handling), trust your gut response.
Have an Exit Plan: Whether physical or strategic, know your options for movement.

5. Align with Higher Awareness

Tap into a Higher Intelligence: If you believe in guidance from Higher Power and heightened perception, allow it to work through you.
Use Your Inner Skills: If applicable, you may sense subtle shifts before they escalate, giving you an edge in managing volatility.

Key Mantra: “Calm is Power”

The one who remains calm when others panic controls the situation.
Readiness without fear is a strategic advantage.

Shervan K Shahhian

Understanding Environmental triggers to Trauma and Stress:

Understanding Environmental triggers to Trauma and Stress:

Environmental triggers to trauma and stress are external factors that can evoke distressing emotions, memories, or physiological responses in an individual. These triggers can vary widely depending on a person’s past experiences, sensitivities, and coping mechanisms.

Here are some key categories of environmental triggers:

1. Sensory Triggers

Sounds — Loud noises, alarms, shouting, or sounds associated with a traumatic event (e.g., gunfire, explosions, car accidents).
Visual Cues — Certain images, places, or people that resemble past trauma (e.g., a hospital setting for someone who experienced a medical emergency).
Smells — Scents linked to distressing memories, such as smoke, alcohol, or perfumes.
Touch — Unwanted physical contact, textures, or sensations reminiscent of past trauma.
Tastes — Foods or drinks associated with a traumatic experience.

2. Social and Relational Triggers

Conflict and Arguments — Verbal fights, criticism, or rejection can reactivate old wounds.
Abandonment or Isolation — Being left out, ignored, or feeling unloved.
Authority Figures — Certain individuals (bosses, teachers, or police) may remind someone of past oppression or trauma.
Lack of Control — Feeling powerless in social situations or relationships.

3. Physical and Environmental Settings

Crowded Spaces — Malls, concerts, or packed public transport can be overwhelming.
Confined Spaces — Elevators, small rooms, or being trapped can trigger panic or anxiety.
Natural Disasters — Thunderstorms, earthquakes, or wildfires can evoke past trauma.
Medical Environments — Hospitals, clinics, or the sight of medical instruments may trigger distress.

4. Emotional and Psychological Triggers

Anniversaries — Specific dates related to past trauma (e.g., the anniversary of a loved one’s death).
Feeling Judged or Invalidated — Dismissal of emotions can lead to stress.
Failure or Perceived Incompetence — Situations where a person feels they are not good enough.
Loss of Control or Uncertainty — Feeling overwhelmed by an unpredictable situation.

5. Societal and Cultural Triggers

News and Media — Stories about violence, injustice, or discrimination can be distressing.
Discrimination and Prejudice — Racism, sexism, or other biases can trigger stress responses.
Political and Social Turmoil — War, protests, or instability can evoke fear and anxiety.

Coping with Environmental Triggers

Identify Triggers — Keep track of situations that cause distress.
Develop Grounding Techniques — Use deep breathing, mindfulness, or sensory grounding (e.g., focusing on an object).
Create Safe Spaces — Avoid known triggers when possible and establish calming environments.
Seek Support — Talking to trusted friends, family, or professionals can help process triggers.
Practice Self-Regulation — Engage in activities like meditation, journaling, or physical exercise to reduce stress responses.

Shervan K Shahhian

How to reclaim control over Behavioral and Substance Addiction:

How to reclaim control over Behavioral and Substance Addiction:

Reclaiming control over behavioral and substance addiction is a deeply personal journey that requires a combination of self-awareness, professional help, and lifestyle changes.

Here are several key strategies that can help guide this process:

1. Acknowledge the Issue

Acceptance: The first step is acknowledging that you are struggling with addiction. Denial can be a powerful force, but facing the reality of the situation is essential to starting the recovery process.

2. Seek Professional Help

Therapists and Counselors: Working with a therapist or counselor who specializes in addiction can provide valuable tools for understanding the root causes and triggers of your behavior.
Rehabilitation Programs: Inpatient or outpatient rehab programs can offer structured support in overcoming substance addiction.
Support Groups: Groups like Alcoholics Anonymous (AA), Narcotics Anonymous (NA), or other peer support groups can provide a sense of community and accountability.

3. Identify Triggers and Patterns

Self-Reflection: Take time to identify the situations, emotions, or people that trigger your addictive behaviors. Keeping a journal can help.
Mindfulness: Practicing mindfulness can help you stay present in moments of temptation and prevent impulsive behavior.

4. Develop Healthy Coping Mechanisms

Exercise and Nutrition: Regular physical activity and a healthy diet can significantly improve your mental health and help manage cravings.
Relaxation Techniques: Meditation, deep breathing, yoga, and other stress-relief practices can be helpful in managing the anxiety that often accompanies addiction.

5. Set Realistic Goals and Boundaries

Small Steps: Set achievable short-term goals and gradually build up your strength in overcoming the addiction.
Boundaries: It’s important to set boundaries with people or situations that may encourage your addictive behaviors.

6. Create a Strong Support System

Friends and Family: Reach out to loved ones who can provide emotional support and encouragement.
Mentors or Sponsors: If you are involved in a 12-step program, having a sponsor or mentor can help guide you through tough moments.

7. Focus on Long-Term Recovery, Not Just Abstinence

Growth Mindset: Recovery is not just about quitting the addictive behavior but also about building a new, fulfilling life.
New Activities and Passions: Engage in activities that bring you joy and fulfillment, whether that’s a new hobby, career goal, or volunteer work.

8. Use Cognitive Behavioral Therapy (CBT)

CBT Techniques: This therapeutic approach can help you challenge negative thought patterns that contribute to addictive behaviors and replace them with healthier coping strategies.

9. Stay Committed

Patience: Recovery is a long-term commitment, and there may be setbacks along the way. Celebrate small victories and keep pushing forward.
Self-Compassion: Be kind to yourself and understand that failure doesn’t define you. Learn from mistakes and keep trying.

Reclaiming control over addiction is a gradual process that involves changing old habits, developing new ways of thinking, and leaning on others for support.

Shervan K Shahhian

The Deadly cycle of Addiction:

The Deadly cycle of Addiction:

The deadly cycle of addiction is a repeating pattern that traps individuals in a downward spiral of compulsive substance use or behaviors despite harmful consequences. This cycle is often fueled by psychological, emotional, and physiological dependencies.

Here’s how it typically unfolds:

1. Initial Use / Experimentation

Often begins with curiosity, peer pressure, or a desire to escape stress, anxiety, or pain.
The substance or behavior (e.g., gambling, pornography, or drugs) provides a temporary sense of pleasure or relief.

2. Regular Use / Increased Tolerance

The brain adapts, requiring more of the substance or behavior to achieve the same effect.
Use becomes more frequent, and control starts to slip.
A false sense of “I can quit anytime” develops.

3. Dependence / Loss of Control

The brain and body become dependent, leading to withdrawal symptoms when not using.
Cravings intensify, and life starts revolving around obtaining and using the substance.
Work, relationships, and health begin to suffer.

4. Addiction / Compulsion

Use becomes compulsive, no longer for pleasure but to avoid withdrawal pain or emotional distress.
Denial and justification keep the addiction alive.
Attempts to quit result in relapse due to the brain’s rewiring for dependency.

5. Consequences / Desperation

Physical health deteriorates (organ damage, overdose risk, mental disorders).
Social isolation, financial ruin, legal troubles, or homelessness may occur.
Many reach a breaking point — either seeking help or falling deeper into addiction.

6. Temporary Abstinence / Relapse

Some manage to quit for a time, but triggers (stress, trauma, loneliness) often lead to relapse.
The cycle restarts, often worsening each time.

Breaking the Cycle

Requires professional intervention, therapy, support groups (AA, NA), and lifestyle changes.
Healing the underlying psychological wounds is essential.
Long-term commitment, accountability, and a strong support network help maintain sobriety.

Shervan K Shahhian

Jun 28, 2024

Healthy Video Viewing and Mental Health:

Healthy Video Viewing and Mental Health:

Healthy video viewing habits are crucial for maintaining good mental health. While videos can be entertaining, educational, and even therapeutic, excessive or unbalanced consumption can lead to issues like anxiety, depression, sleep disturbances, and reduced attention span.

Here are some tips for maintaining a healthy relationship with video content:

1. Set Time Limits

Use screen-time management tools to track and limit your daily viewing.
Follow the 20–20–20 rule: Every 20 minutes, look away from the screen for 20 seconds at something 20 feet away.
Avoid binge-watching, as it can contribute to fatigue and decreased mental well-being.

2. Choose Content Wisely

Prioritize educational, inspiring, or skill-building content over mindless entertainment.
Avoid content that triggers stress, fear, or comparison-based anxiety (e.g., unrealistic social media portrayals).
Be mindful of violent or disturbing content that may negatively impact mood.

3. Maintain Real-Life Connections

Balance screen time with face-to-face social interactions.
Use videos as a tool for connection (e.g., watching with friends or family) rather than isolation.
Engage in hobbies or outdoor activities to counterbalance screen time.

4. Mindful Viewing

Be present and conscious of how the content makes you feel.
Avoid passive scrolling through endless videos — choose intentional watching.
Don’t use videos as an escape from stress; instead, seek out healthier coping mechanisms.

5. Protect Sleep Hygiene

Reduce screen exposure before bedtime to avoid blue light interference with melatonin production.
Enable “night mode” or “dark mode” to minimize strain if watching in the evening.
Develop a bedtime routine without screens (reading, meditation, or journaling).

6. Reduce Doomscrolling & Negative Exposure

Limit exposure to sensationalized news or emotionally draining content.
Take breaks from social media and video platforms if you feel overwhelmed.
Curate a feed that promotes positivity and well-being.

7. Engage in Active Viewing

Take notes or reflect on what you learn from videos.
Try implementing ideas from educational or self-improvement content.
Balance passive consumption with active engagement, such as discussion or creative application.

Shervan K Shahhian

Adult Diagnoses of ADHD:

Adult Diagnoses of ADHD:

Adult ADHD (Attention-Deficit/Hyperactivity Disorder) is a neurodevelopmental disorder that can persist from childhood into adulthood.

It may present differently in adults compared to children. Symptoms in adults can include:

Inattention:

Difficulty focusing or following through with tasks.
Frequently losing items.
Easily distracted by external stimuli or internal thoughts.
Forgetfulness, especially with appointments, responsibilities, or deadlines.
Impulsivity:

Making decisions without fully thinking them through.
Interrupting others in conversations.
Difficulty waiting for one’s turn in situations.
Impulsive spending or risky behaviors.
Hyperactivity (can be less noticeable in adults but still present):

Feeling restless or fidgety.
Difficulty relaxing or sitting still for long periods.
A constant sense of urgency or being “on the go.”
Disorganization:

Struggling to manage time effectively or maintain a routine.
Difficulty completing tasks or keeping track of multiple projects.
Trouble with prioritizing tasks or following through on commitments.
Emotional dysregulation:

Difficulty managing stress or frustration.
Mood swings or irritability.
Feeling overwhelmed by demands and responsibilities.
Chronic procrastination:

Putting off tasks until the last minute.
Trouble initiating or completing tasks on time.
Difficulty with relationships:

Trouble maintaining steady relationships due to impulsivity, inattention, or emotional volatility.
In adults, ADHD can be mistaken for other conditions like anxiety, depression, or sleep disorders, and it can sometimes be missed in childhood. Diagnosis typically involves a comprehensive assessment by a mental health professional, who will look at symptoms, medical history, and impact on daily life.

If an adult suspects they have ADHD, seeking an evaluation from a healthcare provider, such as a psychologist or psychiatrist, is important for a proper diagnosis and potential treatment plan.

Shervan K Shahhian