Akanksha Bajaj

About Akanksha Bajaj

An ordinary woman who saw herself doing something in the investment banking field but eventually turned into a psychology and philosophy enthusiast as a result of becoming a victim to General Anxiety.

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April 27 2022

What is Self-Esteem?

Akanksha Bajaj Behavior, Psychology Psychology Basics

There are a host of people who go through self-esteem issues. They wonder what characterizes an individual a high self-esteem individual. They often confuse arrogance with having high self-esteem.

Well, if you are one of those, then you need to understand that there are certain experiences that give rise to high self-esteem and to low self-esteem. Further, such people fail to understand the importance of having high self-esteem.

In this article, we will clarify in detail what is self-esteem, what is high self-esteem and low self-esteem, and what causes low self-esteem. We will also discuss some of the ways in which individuals facing low self-esteem issues can get rid of it.

Define What is Self-Esteem?

There are three ways in which one can define the term self-esteem. These include global self-esteem, self-evaluations, and feelings of self-worth.

I. Global Self-Esteem

In generic terms, the term self-esteem refers to an individual’s personality attribute that represents the manner in which an individual generally feels about himself or herself. This form of self-esteem is called global self-esteem or trait self-esteem. Note that this type of self-esteem is endured in an individual across time as well as situations.

Thus, in simple words, self-esteem refers to feelings of affection for oneself. Accordingly, an individual with high self-esteem has a general fondness or love for oneself. Whereas, an individual with low self-esteem is mildly positive or has confused feelings toward oneself. In extreme cases, low self-esteem people hate themselves. However, this kind of self-loathing occurs in people with clinical mental issues and not in normal people.

II. Self-Evaluations and Self-Esteem

Another way in which the term self-esteem is defined is the manner in which an individual evaluates his or her set of abilities. At times, the words self-confidence and self-efficacy are also used to refer to this type of self-esteem. This means in this case many people consider their level of confidence to be equivalent to self-esteem.

Thus, these beliefs are often referred to as self-evaluations or self-appraisals. This is because such beliefs refer to the manner in which people evaluate or appraise their abilities and personality characteristics.

For instance, certain school students are often found doubting their learning abilities. This is sometimes referred to as low academic self-esteem. Likewise, many students consider themselves to be out of the famous lot and hence consider themselves to have high social self-esteem.

It might seem that self-evaluations and self-esteem are related. That’s why many people having high self-esteem consider that they have much more positive qualities as compared to people with low self-esteem. However, these are two separate beliefs.

Example

For instance, a person who lacks confidence in school may like himself or herself on the whole. Likewise, a person who is beautiful or handsome may hate herself or himself respectively on the whole.

But, you will find psychologists using the terms self-esteem and self-evaluation interchangeably. Note that such a causal relationship between self-esteem and self-evaluation is not clear.

Though, there are certain cognitive models in psychology that adopt a bottoms-up approach in defining the relationship between the two beliefs. As per this approach, positive self-evaluations in certain domains can give rise to high self-esteem. Such an approach demonstrates that global self-esteem is dependent on the kind of self-evaluations a person undertakes of oneself.

In addition to the cognitive models, there are effective models of self-esteem in psychology. These models adopt a top-down approach to defining the relationship between self-evaluation and self-esteem. Accordingly, high global self-esteem can give rise to positive self-evaluations in individuals.

III. Feelings of Self-Worth and Self-Esteem

Self-Esteem

Finally, the term self-esteem is also defined in terms of the feelings of self-worth that an individual has of oneself. Accordingly, the term self-esteem refers to temporary emotional states, specifically the ones that occur due to either positive or negative outcomes.

Thus, when people say that their self-esteem is bolstered or threatened by the kind of experiences they have in life, this is what they refer to. For instance, an individual after losing his job may say that he is experiencing low self-esteem post losing his job. Or, an individual may say that he is experiencing high self-esteem after receiving a good project.

Self-Worth

According to William James, these emotions are referred to as self-feelings or as feelings of self-worth. Thus, the feelings of self-worth refer to feeling proud on the positive end and feeling humiliated on the negative end.

Another characteristic of feelings of self-worth that you must make a note of this that humans have a basic need to feel good about themselves. This is referred to as a self-enhancement motive in psychology.

Self-enhancement motive refers to the fact that we humans are motivated to have high feelings of self-worth. What this means is that people always want to feel proud of themselves instead of being ashamed of themselves.

As a result, they always make an effort to maximize and protect their feelings of self-worth. However, the manner in which individuals fulfill this need is different across times and cultures. The fact of the matter is that humans have a universal need of having high self-worth.

The anthropologist Ernest Becker demonstrated that “all organisms like to “feel good” about themselves. Thus in the briefest and direct manner, we have a law of human development.”

Why Are People Always Motivated To Have High Self-Worth?

Well, as per research, there is no one answer to this question. Some researchers believe that high self-worth feelings satisfy humans intrinsically.

Others believe that positive feelings of self-worth are related to positive outcomes for humans. For instance, an individual achieving success in his or her job is a positive outcome and hence is responsible for feelings of high self-worth in an individual.

In addition to this, there is another category of psychologists who believe that humans crave feelings of self-worth as these give meaning to their life. Perhaps, such feelings help them deal with the reality of death more comfortably.

So the above connotations make one thing clear. And that we humans are motivated to promote, maintain, and protect positive feelings of self-worth, irrespective of the source of this need.

How To Measure Self-Esteem?

People with low self-esteem say or do certain things that make you believe that such person has a low self-esteem. What this means is that the words and actions of an individual give a strong signal to your intuition that a person is low on self-esteem.

But if you want a measure or a scale that gives you a reasonable approach to determining self-esteem, you can use Rosenberg Self-Esteem Scale.

Methods of Measuring Self-Esteem

I. Rosenberg Self-Esteem Scale

One of the most widely used instruments for measuring self-esteem in the area of research is the Rosenberg Self-Esteem Scale. This scale measures the global self-esteem of an individual. That is, it focuses on an individual’s general feelings toward themselves and does not consider any specific quality or attribute.

Note that the Rosenberg Self-Esteem Scale is in the form of positive and negative statements. Each of these statements has four options against them accompanied by a number that ranges from 0 to 3.

These options include Strongly Disagree (0), Disagree (1), Agree (2), and Strongly Agree (3). Also, fifty percent of the statements are worded in a positive direction and the other fifty percent are worded in a negative direction.

Self-Esteem Scale

The following table showcases the Rosenberg Self-Esteem Scale.

S.No.	Statements	Strongly Disagree	Disagree	Agree	Strongly Agree
1.	At times I think I am no good at all.	0	1	2	3
2.	I take a positive view of myself.	0	1	2	3
3.	All in all, I am inclined to feel that I am a failure.	0	1	2	3
4.	I wish I could have more respect for myself.	0	1	2	3
5.	I certainly feel useless at times.	0	1	2	3
6.	I feel that I am a person of worth, at least on an equal plane with others.	0	1	2	3
7.	On the whole, I am satisfied with myself.	0	1	2	3
8.	I feel I do not have much to be proud of.	0	1	2	3
9.	I feel that I have a number of good qualities.	0	1	2	3
10.	I am able to do things as well as most other people.	0	1	2	3

To calculate the score, you first have to reverse the score of the five negatively worded statements. For instance, the negatively worded statements in the scale above include statements 1, 3, 4, 5, and 8. Reverse the score for each of these statements as below:

Make 0 as 3
Then, 1 as 2
Make 2 as 1
Then, make 3 as 0

Once this is done, then add up your scores across all 10 items. Note that your total score must range between 0 and 30. The higher the score, the higher your self-esteem. The lower the score, the lower is your self-esteem.

II. Texas Social Behavior Inventory

Texas Social Behavior Inventory is another important measure that researchers use to determine the self-esteem level of an individual. Again, this scale is used to measure the global self-esteem of an individual.

In addition to measuring an individual’s global self-esteem, the Texas Social Behavior Inventory also measures the level of comfort and competence an individual feels when exposed socially.

Note that the scores of the Texas Social Behavior Inventory scale are related to the scores on the Rosenberg Self-Esteem Scale. However, both scales measure different outcomes.

For instance, an individual may like himself or herself but may not feel comfortable in social situations. Likewise, a person may feel relaxed and enjoy being with other people socially. However, such a person may not like himself or herself on the whole. For this reason, the Rosenberg scale is the appropriate one to use for measuring global self-esteem.

Texas Social Behavior Inventory Scale

The following table showcases the Texas Social Behavior Inventory Scale.

S.No.	Statements	A	B	C	D	E
1.	I am not likely to speak to people until they speak to me.	1	2	3	4	5
2.	I would describe myself as self-confident.	1	2	3	4	5
3.	I feel confident about my appearance.	1	2	3	4	5
4.	I am a good mixer.	1	2	3	4	5
5.	When in a group of people, I have trouble thinking of the right things to say.	1	2	3	4	5
6.	When in a group of people, I usually do what others want rather than make my own suggestions.	1	2	3	4	5
7.	When I’m in a disagreement with other people, my opinion usually prevails.	1	2	3	4	5
8.	I would describe myself as one who attempts to master situations.	1	2	3	4	5
9.	Other people look up to me.	1	2	3	4	5
10.	I enjoy social gatherings just to be with people.	1	2	3	4	5
11.	I make a point of looking other people in the eye.	1	2	3	4	5
12.	I cannot seem to get others to notice me.	1	2	3	4	5
13.	I would rather not have much responsibility for other people.	1	2	3	4	5
14.	I feel comfortable being approached by someone in a position of authority over me.	1	2	3	4	5
15.	I would describe myself as indecisive.	1	2	3	4	5
16.	I have no doubts about my social competence.	1	2	3	4	5

Calculation of the Texas Social Behavior Inventory Scale

To calculate the score, you first have to reverse the score of the negatively worded statements. In this case, the negatively worded statements include statement numbers 1, 5, 6, 12, 13, and 15. Reverse the score for each of these statements as below:

Make 1 as 5
Then, make 2 as 4
Make 3 as 3
Then, make 4 as 2
Finally, make 5 as 1

Once this is done, then add up your scores for all 16 items. Doing so, your total score must fall between 0 and 80. The higher the score, the higher the self-esteem.

In addition to the above self-reporting measures to determine self-esteem, there are other measures as well. These include a rating scale that H.W. March developed in the year 1990.

This is an extensive measure that is used to assess the manner in which people evaluate themselves in various domains of life. These include items include physical abilities, appearance, problem-solving abilities, social skills, peer relationships, opposite-sex relationships, and emotional stability.

Another rating scale to measure self-esteem for adolescents and teens was suggested by Harter. This rating scale included subscales that helped in assessing the scholastic competence, athletic competence, social acceptance, physical appearance, and behavioral conduct of an adolescent.

Note that this type of self-esteem rating scale focused on people having different self-esteem levels for different attributes, situations, and activities. Generally, these scales also include a separate subscale to measure global self-esteem.

Challenges With The Self-Reporting Measures of Self-Esteem

There is no doubt that these self-reporting measures of self-esteem predict a high level of valid outcomes. But these measures incorporate certain challenges.

1. Self-Presentational Challenges

For instance, as per Baumeister, Tice, and Hutton (1989), certain self-report measures give scores that incorporate self-presentational challenges. What this means is that there is a high probability that people may distort their responses instead of rating how they really feel about themselves. This is because they want to create a particular impression about themselves in the minds of other people.

Note that a high self-esteem score represents a personality that is assertive and interpersonal. Accordingly, a person possessing such a personality is one who is willing to present oneself to others in a highly positive manner. Likewise, a low self-esteem score represents a personality that is modestly interpersonal. Accordingly, a person having such a personality is one who is reluctant to present oneself in a highly positive matter.

Thus, these self-presentational patterns showcase that they are somewhere correlated to how people feel about themselves personally.

2. Possibility of Becoming Defensive

In addition to how a person feels about himself or herself privately, he or she may also become defensive when undertaking self-evaluation with regard to self-esteem.

Accordingly, people rating themselves high on self-report measures of self-esteem fool themselves. They defensively claim to feel better about themselves than they really do. But not all forms of self-deception are unhealthy. Some forms of self-deception are actually healthy. This is because it plays an important role in making psychological adjustments when required.

Thus, researchers like Greenwald and Banaji (1995) have suggested that one must adopt methods from cognitive psychology. Such methods can help to overcome the potential limitations of self-report measures of self-esteem.

How? Well, as per researchers the cognitive measures of self-esteem such as response latencies, recognition thresholds, and the like are implicit in nature. These measures are less transparent relative to the self-report questionnaires. This means that while taking such tests people would be unaware that their self-esteem was being assessed.

Theories of Self-Esteem

There are different theories of Self-Esteem that demonstrate how high self-esteem and low self-esteem get developed in an individual. These self-esteem models help us in understanding where self-esteem comes from in an individual.

I. Affective Models of Self-Esteem

The Affective Models of Self-Esteem are the ones based on an assumption that self-esteem develops at an early age and is characterized by feelings of belongingness and mastery.

Components of Self-Esteem

A. Feelings of Belonging

The feeling of belongingness is the one in which a person feels that he is loved and valued unconditionally socially. Such a person does not feel as if he is loved or valued for any particular quality or reason. In fact, he believes that he is loved or valued simply for who he is.

Note that a sense of belonging gives people a secure base in life. It gives them the feeling that they are valued and respected irrespective of whatever happens.

It is important to note that there is a thin line difference between feelings of belonging and reflected appraisals.

Reflected appraisals refer to the conscious perceptions that a person has about himself of how others view him. If other people believe that a person is funny, then such a person believes that he is witty. That is, reflected appraisals are more intuitive in nature.

Whereas, the feelings of belonging represent that a person is loved by others and has a sense of security that such feelings bring.

B. Feelings of Mastery

Another important aspect of self-esteem is a sense of mastery. A sense of mastery refers to the perception a person has about himself that he is impacting the world in some way or the other.

The kind of influence the person is having on the world may not necessarily be largescale in nature. Such an influence can be the one that a person may have in his day-to-day life.

It is important to note that the sense of mastery is not the same as perceived competence. For instance, there is no need for a pianist to think that he is a pianist. Likewise, there is no requirement for a top-rated student in the school to develop a sense of mastery. This is because the feeling of mastery is the one that an individual gets when he is immersed in an activity or is striving to overcome some obstacle.

Let us explain the difference between mastery and perceived competence using a simple example.

Example

Say a writer is writing a book. While writing the book, he feels the words or thoughts that come to his mind. He gets numerous joys in researching a topic and creating a story out of it.

Thus, the joy that comes from that experience creates feelings of mastery. These feelings promote high self-esteem. But such feelings are not the same as believing that one is a “good writer.”

Writing a book involves a process. It involves numerous joys in creating and manipulating the story for a writer.

On the other hand, perceived competence or evaluation is based on the outcomes that one achieves in life. Thus, it is a judgment an individual makes about himself of whether he is good or bad at something.

So, the effective models of self-esteem maintain that the feeling of mastery is relevant to the origin of self-esteem and not the perceived competence.

Development of Self-Esteem

The Affective Models of Self-Esteem claim that the feelings of belonging and mastery develop early in an individual’s life. Erik Erikson, the Danish-German-American developmental psychologist, developed the stages of development in humans

As per the stage development theory, there are eight different stages of personality development in an individual.

Stage I

The first stage is the Basic Trust Vs Mistrust stage. As per this stage of psychosocial development, the first developmental task that infants face is establishing feelings of trust with their caregivers. These feelings of trust are assumed to develop during the first year of life. Further, such feelings correspond to the feelings of belonging that are important for an individual to have a sense of high self-esteem.

Stage II

The second stage of Erikson’s Psychosocial Development theory is the “Autonomy versus Shame and Doubt” stage. During this stage, children develop feelings of mastery. They develop such feelings only when they are encouraged to explore, create, and modify their world.

However, children may fail to develop such feelings when their parents subvert, ridicule, or are overly critical of their efforts. So what encourages children to explore, create, and modify their world? It is the healthy caregiver-child relationship that leads to the development of attachment bonds and hence high self-esteem.

Attachment Bonds and Self-Esteem

In Erik Erikson’s theory of psychosocial development, the caregiver-child relationship plays an important role. In fact, this relationship plays a key role in other theories of self-esteem development as well including Baumeister & Leary, Bowlby, Epstein, and Sullivan.

But the theory that is most relevant to the caregiver-child relationship with the perspective of the development of attachment bonds is Bowlby’s Attachment Theory.

Bowlby’s Attachment Theory

Bowlby was keen to know the foundations and primary functions of attachment bonds between a child and his caregiver. He observed that infants bond with their caregivers, particularly with their mothers, both in humans and other animals.

The reason why this happened was the fact that the mother-child attachment relationship served a paradoxical function.

What this means is that a child feels safe to leave the mother and explore the surrounding environment when it becomes securely attached to the mother. As per Bowlby, the secure attachment of the child to the mother developed the feeling of belonging within the child. Further, such a feeling led to a willingness within the child to explore the surrounding environment, a feeling called a sense of mastery.

This means that individuals of any age are likely to explore the environment away from their attachment figure (mother in this case) when they feel secure. However, such individuals feel an urge toward proximity or staying close to their attachment figure when they feel alarmed, anxious, tired, or unwell.

Exploration From a Secure Base

Thus, there exists a typical pattern of interaction between the child and the parent. This pattern is called “exploration from a secure base”. This pattern exists in healthy children who believe that their parents are accessible and will be responsive when called upon. This is because they feel secure enough to explore the environment away from their parent.

Strange Situation Procedure

A series of studies (Ainsworth, Blehar, Waters, & Wall, 1978) were conducted using a procedure called the strange situation to understand such typical patterns. As a part of such studies, a young child, around 14 months of age, visits a psychological laboratory with his or her mother. Both the child and the mother are made to sit in a room having a number of interesting toys and objects.

The first variable that the researchers are keen on studying is the degree to which the child explores the objects initially in the room.

Then, the second variable that the researchers want to study is the manner in which the child reacts to the separation from the mother.

As a part of the study, the mother leaves the child alone with a stranger unexpectedly after staying together with the child for a few minutes. The researchers note the child’s emotional reaction to the mother’s departure.

Several minutes later, the mother returns and the researcher notes the child’s emotional and behavioral reaction to the mother’s return. In this way, the researchers measure the degree to which a child uses the mother as a secure base from which to explore the environment. In addition to this, they also note down the extent to which such a child considers the mother as a source of comfort in times of stress.

Different Attachment Styles

These studies led to the recognition of three different attachment styles.

a. Secure Attachment Style

The first one is secure attachment. In this attachment style, the infants showcase a healthy balance between closeness to the mother and independence. Such infants readily separate from their mothers to explore the surrounding environment during the first phase of the strange situation procedure. Although they may be distressed when their mother leaves, such children are curious to see her when she returns. Furthermore, such children enjoy engaging her as well in their play and sharing their discoveries with her.

b. Ambivalent Attachment Style

The second attachment style is the anxious/ambivalent attachment style. Children with such an attachment style face difficulty separating during the first phase of the procedure. That is, they are not willing or are afraid to explore the environment. Thus, such children become very distressed and upset when their mother leaves. Although they feel comforted to a certain extent when their mother returns. But, they cling to her and show other signs of insecure dependence.

c. Avoidant Attachment Style

The third attachment style is the avoidant attachment style. These children tend to avoid or ignore their mothers altogether. They appear to have little difficulty separating during the first phase of the procedure, and they outwardly exhibit few signs of distress when their mother leaves. Furthermore, they show little interest in her when she returns, preferring instead to play alone rather than interact with her. Importantly, the indifference these infants display toward their mothers is contradicted by an inner sense of anxiety and distress. Rather than being secure and independent, avoidant children are evading intimacy and closeness with their mothers.

Thus, these attachment styles may display the essence of self-esteem. For instance, avoidant infants may develop feelings of mastery. That’s because such infants explore the environment willingly. However, they lack a sense of belonging. In other words, such infants fail to develop a strong emotional bond with their mothers.

Likewise, infants who are anxious or insecure may have a sense of belonging. But, they do not develop feelings of mastery. They get distressed easily and are not willing to meet people face-to-face.

However, infants attached to their mothers in a secure way showcase a strong sense of belonging as well as mastery. These children have everything that is necessary to build high self-esteem. This conclusion is supported by research.

Internal Working Model

Bowlby developed the concept of the “internal working model” to prove why the early attachment of an infant to the mother has an enduring effect. As per this model, Bowlby explains that as children grow older, they develop a working model of the attachment relationship between themselves and their mothers.

Therefore, a child having a secure attachment with the mother believes that she is good and is worth loving. Whereas, a child having an insecure attachment with the mother believes that she is bad and is not worth loving.

Also, infants having the above-mentioned attachment styles with their mothers tend to generalize such beliefs to other people and situations as well. Such beliefs form the foundation for the development of self-esteem.

What this means is that a child who believes that he or she is unwanted by his parents also believes that he is unwanted by anyone. On the other hand, a child who believes that he or she is much-loved by his or her parents may have confidence in his parents’ affection. Also, such children have confidence in other people and believed they are loved by them.

II. Cognitive Models of Self-Esteem

The nature and origin of self-esteem are explained differently under the Cognitive Models of Self-Esteem. These models consider self-esteem as a conscious decision that people make with regard to their worth as an individual.

For instance, you will have high self-esteem if you believe that you possess many socially desirable qualities. Thus, cognitive models signify how an individual evaluates himself or herself in different aspects of life is what determines the self-esteem of an individual.

Cognitive Models of Self-Esteem Formation

The first cognitive model of self-esteem is called the Add-Em-Up Model. This is the simplest of all the three cognitive models and assumes that an individual’s self-esteem is the aggregate of the way such an individual evaluates his or her specific qualities and

attributes.

The following tables explain the three cognitive approaches to self-esteem. These tables showcase the responses of individuals who rank themselves in terms of 4 attributes using seven-point scales. The attributes include attractiveness, intelligence, likeness, and athleticism. Further, the 7-point scales are as follows: 1= not at all attractive; 7= very attractive.

For instance, Person A believes he is quite attractive, not terribly intelligent, reasonably well-liked, and very athletic. Likewise, Person B believes he is not terribly attractive, very intelligent, moderately well-liked, and not very athletic.

Add-Em-Up Model

The table below showcases the individual responses in the case of the Add-Em-Up model. As mentioned earlier, this model of self-esteem assumes that global self-esteem represents the sum of the way individuals evaluate their more specific qualities.

Thus, we simply need to add up the four self-evaluation scores to determine each person’s self-esteem score. Using this approach, one can anticipate that Person A has higher self-esteem relative to Person B.

	Add-em-up Model
	Attractive	Intelligent	Well-Liked	Athletic	Self-Esteem
Person A	5	2	5	7	19
Person B	3	7	4	3	17

This is because Person A evaluates himself more positively than does Person B. However, there is one limitation of using this method to evaluate an individual’s self-esteem level. This method overlooks the fact that different things are important to different people.

For instance, if sports are more important for person A and academics are more important to person B, then B may feel better about himself relative to A.

Impact of Outcomes

Thus, the above example promotes the idea that self-esteem depends on what a person thinks about himself or herself in areas of high personal importance. What this means is that the outcomes in the areas of high personal importance have a greater impact on the self-esteem of a person than do the outcomes in the areas of low personal importance.

Significance of Different Attributes

In addition to this, a person may also feel good about himself or herself when he or she is able to achieve outcomes that exceed his or her personal standards. Likewise, a person may feel bad about himself or herself when he or she achieves outcomes that fall short of his or her personal standards.

However, of the two, more importance is given to the ‘significance of different attributes’ as a determinant of the self-esteem of a person. Thus, if someone respects himself in certain aspects, then he respects himself in general. For example, if he thinks he is smart, attractive, likable, moral, interesting, and so on, then he thinks well of himself in general.

But it is clear that a person’s global self-esteem is based not only on the assessment of his qualities but on an assessment of the qualities that matter to him. Thus, the differential importance of self-concept components is thus critically significant for self-esteem.

Weight-Em By Importance Model

This model assumes that self-esteem depends on how individuals evaluate themselves in specific aspects as well as on how important they think it is to be good in those domains.

The following table showcases the responses of Persons A and B. These responses showcase the order in which each of the four attributes is important for both persons. For instance, point 1 is for least important and point 4 is for most important.

	Weight-Em By Importance Model
	Attractive	Intelligent	Well-Liked	Athletic	Self-Esteem
Person A	5 * (2)	2 * (3)	5 * (4)	7 * (1)	43
Person B	3 * (1)	7 * (4)	4 * (3)	3 * (2)	49

Then, the individuals need to multiply each of the self-evaluation scores by their corresponding importance rating. This rating is mentioned within the brackets. Finally, individuals need to add the products.

As you can see, the individuals are able to anticipate that Person B has higher self-esteem as compared to Person A using the Weight-Em By Importance Model. Person B has higher self-esteem than Person A because Person B values what he thinks he is good at more than Person A does.

Self-Ideal Model

The self-ideal model of self-esteem assumes that self-esteem depends on the difference between who the individuals think they are at present and who they would ideally like to be.

The following table showcases the responses of Persons A and B in terms of how attractive, intelligent, well-liked, and athletic they would like to be.

	Self-Ideal Model
	Attractive	Intelligent	Well-Liked	Athletic	Self-Esteem
Person A	5 – (7)	2 – (6)	5 – (7)	7 – (6)	-7
Person B	3 – (3)	7 – (4)	4 – (7)	3 – (2)	+1

For this, they use 7 rating scales where 1 means ‘not at all and 7 means ‘very’. Then, the individuals subtract these ideal self-ratings, mentioned in brackets, from their corresponding self-evaluation scores. Finally, they sum up the differences.

Thus, using this approach, they are able to predict that Person B has higher self-esteem as compared to Person A.

III. Sociological Models of Self-Esteem

The basic assumption of the Sociological Models of Self-Esteem is that societal factors influence the self-esteem of an individual. Accordingly, individuals have high self-esteem if they believe that society at large values them and regards them highly. Taking this into consideration, sociological variables like occupational prestige, income, education, and social status are assumed to impact the self-esteem of individuals.

However, there is weak evidence that supports such an association. It has been found that the successful, the affluent, the well-educated, and the socially privileged do not have higher self-esteem relative to the people who are less advantaged in these areas.

Group Pride

In fact, people belonging to stigmatized and minority groups were observed to report higher levels of self-esteem at times relative to those more privileged. One of the reasons for higher self-esteem in disadvantaged groups can be group pride.

Note that minority groups are currently encouraged to view their minority status as a badge of honor rather than a stigma. Take, for instance, the Gay pride movement and other similar social movements. In the case of such movements, group pride impacts the self-esteem of the members of the respective social movements.

This means that as per the social identity theory, self-esteem depends, in part, on the group memberships or social identities of people. People who view their social groups positively enjoy greater self-esteem as compared to those who see their social groups negatively.

As per research, self-esteem was observed to be positively correlated with a measure of collective self-esteem. Here, collective self-esteem means the extent to which people view or evaluate their social groups in favorable terms.

Note that such a correlation does not prove that positive group evaluations result in high self-esteem. However, it does establish that personal self-esteem and collective self-esteem are related.

Other Reasons

In addition to the above, research suggested another reason for why members of socially disadvantaged groups do not have low self-esteem. Accordingly, socially disadvantaged groups do not have low self-esteem as they are able to protect themselves from prejudice and discrimination by:

regarding negative feedback to prejudice against their group rather than to themselves;
selectively comparing their own outcomes with other members of the group rather than with members of the majority group;
devaluing attributes on which their group is weak and magnifying the importance of attributes on which their group excels

Reference Links:

I N O L O GY Ⅵ. (n.d.). https://uk.sagepub.com/sites/default/files/upm-assets/11027_book_item_11027.pdf
CHAPTER 8 SELF-ESTEEM. (2013). https://faculty.washington.edu/jdb/452/452_chapter_08.pdf
ALSO BY NATHANIEL BRANDEN HONORING THE SELF HOW TO RAISE YOUR SELF-ESTEEM Available from Bantam Books. (n.d.). Retrieved May 11, 2023, from https://www.booksfree.org/wp-content/uploads/2022/04/The-Six-Pillars-of-Self-Esteem-by-Nathaniel-Branden.pdf

Akanksha Bajaj

February 20 2022

10 Tips for Living With Depression

Akanksha Bajaj mental illness

As per the Anxiety and Depression Association of America (ADAA), 264 million people across the world suffered from depression in 2017. Depression is one of the common mental health issues faced by people and typically occurs more in women as compared to men.

Various life stressors like losing a loved one, financial crisis, losing a job, divorce, etc may make you feel depressed and all alone. This is a natural response to such events. However, the low mood, sadness, and lack of interest in routine activities persist for a longer time if you have been diagnosed with depression.

Depression May Not Occur the Same Way Across People

It is important to know that depression occurs to different people in different ways. For instance, where men may show symptoms like anger, irritability, fatigue, and behavior of substance abuse. Women may, on the other hand, be marked by feelings of guilt, sadness, and worthlessness.

Likewise, depression in teenagers makes them irritable and typically gets such children into trouble in school. They also suffer from comorbid eating disorders, anxiety, and substance abuse.

In addition to this, there are different types of depressive disorders that people are diagnosed with.

The most common out of all is Major Depressive Disorder (MDD). MDD symptoms include :

sad mood
a lack of interest in routine activities
fatigue, weight gain, or loss
insomnia or hypersomnia
psychomotor agitation or retardation
excessive feelings of guilt and worthlessness
cognitive challenges like reduced concentration, and
repeated suicidal thoughts

Likewise, another type of depression includes Persistent Depressive Disorder or Dysthymia. One of the critical features of this type of depression is a sad mood for the majority of the days for a minimum of two years.

In addition to this, you may experience Seasonal Affective Disorder (SAD) which is typically a result of lack of sunlight and shorter days during winters. Similarly, you may experience a depressive disorder due to some other medical condition like a terminal illness.

Now, whatever may be the type of depression, it interferes with your routine functioning and impacts your physical and mental health. Thus, it is very important to understand depression and adopt effective strategies to cope with depression.

In this article, we answer some of the typical questions you may have in case you or your loved ones are living with depression.

What Should I Do During Depression?

You may be depressed and wondering what is the most effective way to treat depression? The following are some important tips for living with depression. The following section will help you answer the question “How do I stop overthinking and getting depressed?”

1. Understand Your Depression

One of the important things that can help you deal with depression is understanding your depression symptoms. As mentioned earlier, depression impacts people in different ways. And it may be a possibility that you may be attributing depression symptoms to other life stressors.

For instance, you may be relating fatigue or a sudden weight gain or loss with work pressure. Or you may be considering sadness to be a symptom of depression and as a result, overlooking other symptoms. These may include lack of focus or loss of interest in activities you love doing previously.

Therefore, it is very important to know more about your illness. This is because learning more about your depression type may make you aware of your symptoms. And this may further help in getting a sense of control.

Consulting a mental health professional and joining a self-help group are very good sources of learning more about your illness.

2. Connect With People

Another thing that you can do is to open up and connect with family, friends, or partners. When you are depressed, it is typical for you to isolate yourself from people. Depressed people even keep their problems secret from their loved ones who care about them.

This happens because depressed people have a pattern of going alone and dealing with issues all by themselves. They may not tell how they feel to others and as a result suffer from various issues.

(a) Use “I” Statements to Express Yourself

One way to get rid of this is to list down the names of people with whom you would want to express your feelings. Further, use “I” statements like :

“I feel (label your feeling) because (say why you feel that )”.
“I really want (say what you want)”.
” I would like it if you would (do what you want the person to do)”.
” I hope you understand that (say what you want the person to understand)”.

(b) Try Not to Be Alone

In addition to this, if you are depressed, try not to be alone. Remember, we humans are social beings and always look for opportunities to be with people. No doubt people have their own capacity to socialize. Where some people can”t stay without people for long hours, there are others who prefer being alone for as much time as possible.

But social interaction can be a major concern, especially when you are emotionally depressed. You should always have some people whom you”re close to or a group of friends whom you can be with. It”s important to go out and be with them whenever you feel all alone.

Thus, it”s very important to have the support of such people. This is because it becomes easy to deal with your illness issues when you have these pillars with you.

(c) Be Clear About The Kind of Support You Need From Others

Many people who are depressed keep to themselves because they feel that they will not get the kind of support they need from others. Well, if that”s what stops you too, first be clear about what you want and don”t want from others yourself. Then, share clearly with your loved ones the kind of support you”re expecting from them.

For instance, you can tell them things that you don”t want. These may include:

Someone asking me to “liven up”
Others blame me for something I can”t do much about
They asking me to “overcome the issue”, etc

Similarly, you can also tell others what you want from them. This may include:

Motivation
People hearing you out
Kindness
Patience, etc

3. Challenge Negative Thoughts

One of the most important things you can do is to change the way you think. This can be done by accepting your negative thoughts and feelings and adopting a solution-oriented approach. Being optimistic about life and having a positive approach to finding solutions can go a long way in challenging negative thoughts.

a) Write Down Statements That Help You to be Optimistic

For this, you can pen down statements like below to get a positive view of life.

This is tough, but this too shall pass for it is momentary.
I can”t change my past.
Being in the past prevents me from living the good in the present.
I”m not going to overthink and go insane with things that I can”t change.
I can live through this illness.
I can learn from my past to find solutions to my current and future problems.

b) Identify Automatic and Illogical Thoughts

Likewise, there are certain illogical thoughts that come to you automatically. These are the thoughts that compel you to have a negative view of the world. Always remember that these thoughts are baseless for they are not founded on any facts. Yet, you consider them to be true.

Thus, identify your irrational and automatic thoughts and then substitute them with logical/positive ones. Sit with yourself and write down these automatic triggers. For instance:

You magnify the negative outcomes of a situation that are disproportionate to the given situation. (Magnifying)
You randomly forecast that life will turn out to be bad for you. (Predicting)
You consider your mistakes to be things that define you and end up saying statements like “I”m foolish” or “I”m worthless.” (Labeling)
You force yourself on the thought that your positive qualities don”t matter. (Discounting)

c) Reason Out With Illogical Thoughts

Once you identify your negative thoughts, try to sort them out with them each time they strike you. Since you now know your negative, unreasonable thoughts, catching them each time they occur would not be a challenge.

So, take the negative thought once it’s there. Then analyze how much this thought is true on a scale of 1-100. Then, evaluate what type of negative response is this, as discussed in the above point. For instance, whether it’s labeling, discounting, magnifying, etc.

Next, think of the positive response that you can substitute this unreasonable thought with. And finally, rate this new positive thought in terms of the degree to which you think sits true on a scale of 1 – 100.

Thus, such an evaluation will help you question your negative thoughts each time they occur.

(d) Getting Rid Of Negative Thoughts About Others

There may be times when you may find it challenging to understand others without judging them. Also, many times there are people who are over-critical about others to an extent that they don”t think that others have any good traits.

As a result, such people put all their energies into thinking about the negative side others have according to them. And this is what leaves them alone, sad, and irritated most of the time.

Such negative judgments about others make them unhappy and leave them discontented. Therefore, make note of these negative judgments and let them go whenever they strike you.

(e) Have a Solution-Oriented Approach

One of the major reasons why people are depressed is that they are always concentrating on their problems. Instead of spending time finding solutions to their problems, all their energy is consumed in worrying about the problems.

Thinking over and resolving your problems creates opportunities. Start small, with one problem at a time. People who are depressed get wired for thinking that they have a lot of problems and they are unsolvable. But, they need to understand that problems can be worked out, provided they set reasonable targets and take required actions to meet these goals.

(f) Have an Inner Voice That Heals

You may have that inner voice that constantly criticizes you and challenges your self-worth. This voice develops over the years as a result of someone of authority who has been over-critical about you.

This is where you have to bring a change. You don”t have to listen to it anymore and instead develop a voice that heals you when you are not in your best mood.

4. Do Activities That Make You Feel Good

This is another important strategy to deal with your depression. Take up activities that will help you relax and rejuvenate. These could be activities that help you deal with stress, adopt a healthy way of living, and include activities in your schedule that have an element of fun.

How can this be achieved? Well, by having a wellness toolbox that helps you deal with depression.

Now, some of the things that can come in this wellness box could be:

Reading a good book
Having a video call with friends/family
Watching funny content like a movie or a sitcom
Having a long hot bath
Listening to music, etc.

How this actually works is that these relaxing activities help you break the cycle of stressful feelings. Now, we know that some amount of stress is good for it gives us that push needed to meet our goals. However, even mild stress for longer periods turns into chronic stress and results in increasing the stress hormone called cortisol.

Thus, with time, cortisol makes your immune system weak and impacts your mental health. And taking up activities such as recreational, social, planning, self-care, and creativity can help you fight depressed feelings.

5. Exercise, Exercise, Exercise

One of the costs that we are paying for modern-day life is the sedentary lifestyle. Given the time pressure and the nature of work becoming digital, there is less physical activity. In fact, not many of us are not able to plan physical work-out in our schedule.

Since we are sitting for most of the day, it is resulting in issues like obesity. Now as per studies, physical activity helps in reducing depressive symptoms. Thus, reduced physical activity increases the risk of developing depressive symptoms in people.

Similarly, exercising too helps in uplifting one”s mood. It not only proves to be beneficial for the neuroendocrine systems. But, also for improving one”s self-esteem and efficiency which are the major issues with depressed people. Likewise, it gives one the opportunity to socialize, improve body image, and reduce comorbid mental disorders.

In addition to this, exercise is known to regulate cortisol levels and increase the circulation of beta-endorphins. This helps in relaxation and reducing depressive symptoms.

Much like exercise, yoga has proved to provide physiological advantages. In addition to this, yoga also has the element of mindfulness to it. This helps in enhancing concentration and getting rid of rumination, which is a characteristic of depression.

6. Eat a Healthy Diet

Many of us take this for granted and are not very particular about what we eat. But it is important to note what you eat directly impacts both your physical and psychological wellness.

Well, that is not to say that you have to go way too far managing your diet. All you have to do is be careful with what you are eating and look for approaches that can help you bring about marked changes.

Here”s a list of things that add to your depression. Therefore, it is suggested to limit the consumption of these things.

1. Alcohol and Nicotine

Both alcohol and nicotine make you dependent on them as they are addictive in nature. Where alcohol serves as a depressant, nicotine acts like a stimulant. And both alcohol and nicotine do nothing good but add to your anxiety levels.

2. Caffeine

Caffeine, much like nicotine, serves as a stimulant. Caffeine is present in items like coffee, tea, chocolates, etc. So, if you are a heavy tea or a coffee drinker or have chocolates to get out of a bad mood, you”re actually adding to it. Caffeine does give you that energy kick. But this is momentary in nature. In fact, this momentary energy booster may make you feel all consumed and tensed.

In fact, a high caffeine intake is associated with many other issues like anxiety attacks, irritation, palpitations, heartburn, insomnia, high blood pressure, etc.

3. Sugar and Salt

People who have a high sugar-intake certainly suffer from issues like diabetes. However, foods high on sugar also carry the risk of depression in people who include these foods in their diet.

Similarly, too much salt consumption is associated with issues like high blood pressure and affects your weight. This may put you in a bad mood.

4. Preservatives

Processed foods contain preservatives which are not good for the human body. In fact, there have been endless debates on preservatives and their probable side-effects. Therefore, it is important to substitute foods that contain preservatives with organic food items.

7. Go For Mindfulness Meditation

Meditation also contributes towards uplifting mood and reducing the chances of depressive incidents. Meditation leads to mindfulness which is increased awareness. This happens when you try to focus in a specific way as you meditate.

You concentrate on your objective in the current moment without any judgments. Thus, when you are mindful, you are aware of both your inner experiences and the things happening around you.

As a result, you don”t end up reacting to these experiences or categorizing them as good or bad. And that is the reason why practicing mindfulness by undertaking meditative practices have proven to be effective for dealing with depression.

Also, there are a number of benefits associated with increased mindfulness practice on a routine basis. These include increased concentration levels, a good immune system and memory.

Now, mindfulness is of two types. The first one is mindfulness where you keep some dedicated time to practice the same.

The other is mindfulness where you are mindful of routine activities. These may include talking, working, eating, etc. As you become mindful, you try to understand your emotions and feelings as you take up these activities. This is done without judging any of them.

8. Have a Good Night”s Sleep

Disturbed sleep is one of the critical symptoms of depression. There is a strong connection between insomnia and depression. Thus, having proper sleep is very important both for one”s physical and mental health.

Also, insomnia can be a predictor of depression, much like depression being a predictor of insomnia. As per research studies, people who suffer from chronic insomnia have a higher risk of depressive disorder.

Similarly, as per another study, people who currently suffer from anxiety or a depressive disorder had a strong connection with disturbed sleep.

Also, 40% of the insomniacs experienced comorbid disorders. Further, disturbed sleep is also associated with bad mood, stroke, diabetes, obesity, and coronary artery disease.

Lack of sleep is linked to disturbance in the circadian rhythm. Therefore, it is important that one seeks ways to improve sleep issues. Most commonly used treatment involves sleep hygiene techniques and CBT, that includes hypnotic and antidepressant medication.

Lifestyle changes also help in improving sleep. This may be done by shifting from a sedentary to an active lifestyle, having a healthy diet, reducing caffeine and alcohol use.

9. Managing Recreational Substances

Recreational substances include consuming alcohol, smoking cigarettes, and increased caffeine intake. Where alcohol acts as a depressant, cigarettes and caffeine serve as stimulants.

In fact studies conducted revealed that two to three times increased lifetime risk of anxiety and depressive disorders in people who engaged in alcohol abuse or depended on it.

Likewise, adolescents and young adults engaging in heavy alcohol consumption had a higher risk of depressive disorders in later life.

Much like alcohol, smoking cigarettes also increases the risk of anxiety and affective disorders. It also carries the risk of developing de-novo depression. Likewise, adolescents smoking cigarettes have the higher risk of developing depression in later life.

People with depression often get into the habit of smoking. In fact, people who suffer from unipolar depression and bipolar disorder and engage in smoking experience much more. Smoking not only results in severe symptoms in these people. It also negatively impacts their response to the treatment.

Smoking also increases inflammation and oxidative stress, both of which are components of depression.

Finally, a high caffeine intake can also add to depressive symptoms. No doubt caffeine helps in improving concentration, attention, cognition, and mood. However, high caffeine intake adds to insomnia which increases the chances of depressive mood.

10. Get Your Share of Daily Sunlight

Sunlight helps in pushing serotonin levels and enhances your mood. Therefore, it is important for you to have your daily share of sunlight. Whenever you get time, sit for 15-20 minutes in the sun every day with your sunscreen on.

This could include a small stroll between the work hours, having a cup of tea or coffee outside, or picking up an activity like gardening.

You can also exercise during the early hours of the morning, when you have a mild sunlight.

Also Read:

What are the Top 5 Causes of Depression?

10 Tips for Living With Depression

Should I See a Psychologist or Psychiatrist for Depression?

Is PTSD a Mental Illness or Disorder?

How is PTSD Usually Treated?

Can PTSD Be Cured Without Medication?

How Can We Reduce Avoidance Behavior?

How to Find a Good PTSD Therapist?

February 20 2022

Can PTSD Be Cured Without Medication?

Akanksha Bajaj mental illness mental illness, Mental Wellness

As stated earlier, therapies like EMDR can help people reduce PTSD symptoms without medication. PTSD treatment medication comes under conditional treatment for PTSD.

This means that the psychotherapies and medications that come under conditional treatment may show favorable results. However, there isn’t enough strong proof for their success in reducing PTSD symptoms as the highly recommended methods like EMDR, CBT, etc.

Further, these medications also come with side effects and they aren’t able to maintain the balance between benefits offered and adverse effects.

Apart from the highly recommended psychotherapies, people are able to deal with PTSD symptoms with other treatments. These include neurofeedback, vagus nerve stimulation, gratitude journal, and others.

You may experience Posttraumatic Stress Disorder (PTSD) if you have been through a trauma. Trauma includes dangerous events that you have been through which may include combat, assault, physical or sexual abuse, natural disasters, or serious accidents. If your reaction to these shocking events does not fade away with time, chances are you have PTSD. As per the Anxiety and Depression Association of America (ADAA), more than 8 million Americans between the ages of 18 years and above suffer from PTSD. Since the impact of the traumatic event may leave you anxious for years, it gets complicated in some cases. That is why you may have questions like ‘Why is PTSD hard to treat?’ or ‘How is PTSD usually treated?’

Now, it is common for people to go through traumatic events and have intrusive memories of the event for years. And the trauma survivors who suffer from PTSD face issues like difficulty in trusting others, problems in communication, and problem-solving. These issues impact theory relationships with family and friends.

Further, women are two times more likely to suffer from PTSD than men. Likewise, children, too, are at the risk of experiencing PTSD post a traumatic event.

In this article, we will discuss what is PTSD, is PTSD a mental illness or disorder, PTSD symptoms, and treatment.

What is PTSD?

PTSD is a mental disorder that you may suffer after going through a traumatic or life-threatening event. These events could include combat, assault, physical and sexual abuse, a natural disaster, or a car accident. It is marked by emotional reactions to such life-threatening events that do not go away with time. The emotional reactions may include fear, hopelessness, and horror.

As a result, you may have intrusive memories of the traumatic event or flashbacks. Or lose interest in things that earlier used to give you pleasure. Similarly, you would find yourself feeling detached from your mind and body or you may feel the world around as unreal.

Complex PTSD Treatment

Complex PTSD is a mental condition closely associated with PTSD. It is a mental disorder that occurs as a result of traumatic events being faced repeatedly over days or months. This is unlike PTSD which results from a single traumatic event being faced by an individual.

The common symptoms of PTSD include:

patient not being able to control his feelings
negative view about self
finding difficulty in managing relationships
thinking about the abuser and having feelings of revenge
dissociating with one’s emotions or forgetting the traumatic event
losing faith in things you once believed and having a negative view of the world

Accordingly, complex PTSD is treated using a mix of psychotherapy and medications. CBT and EMDR are the commonly used psychotherapies to treat PTSD.

Similarly, commonly used SSRIs or antidepressants for treating PTSD include sertraline, paroxetine, and fluoxetine.

Also Read:

What are the Top 5 Causes of Depression?

10 Tips for Living With Depression

Should I See a Psychologist or Psychiatrist for Depression?

Is PTSD a Mental Illness or Disorder?

How is PTSD Usually Treated?

Can PTSD Be Cured Without Medication?

How Can We Reduce Avoidance Behavior?

How to Find a Good PTSD Therapist?

February 20 2022

How is PTSD Usually Treated?

Akanksha Bajaj Anxiety

PTSD is a complex mental issue and thus needs a professional who is an expert in treating PTSD. One of the major PTSD treatments includes short-term psychotherapies. Since each person suffering from PTSD may show different symptoms, a treatment that is the best fit for him needs to be worked out.

Accordingly, a treatment that may have worked for someone else may not work for you. Thus, the mental health professional specializing in PTSD treatment would look at the symptoms faced by you and then suggest the necessary treatment.

What is the Most Effective Treatment for PTSD?

The APA specifies various treatment interventions that clinicians adopt considering their practice. All of these are an evidence-based treatment for PTSD that clinicians use to help patients in decision-making.

The following section answers the question ‘What are the best practices for trauma treatment’. There are four interventions that are highly recommended for PTSD treatment and are nothing but variants of Cognitive Behavioral Therapy (CBT).

1. Cognitive Behavioral Therapy (CBT)

CBT is one of the best therapies that is used for PTSD treatment. This is considered to be the most effective short-term as well as the long-term treatment for treating PTSD. It is a therapy that concentrates on the link between thoughts, behaviors, and feelings and observes how alterations in one area can enhance the functioning in other areas.

It is cognitive psychotherapy that concentrates on solving the individual’s present problems. It is an approach that alters an individual’s dysfunctional behavior and thought process.

How CBT Helps People With PTSD?

There exist a host of theories related to trauma that explain how CBT helps people in improving PTSD symptoms.

Emotional Processing Theory

As per this theory, people who experience a traumatic event build connections. They build such connections among the meaning, responses, and things that serve as reminders of the trauma.

For instance, they may relate certain people or instances with trauma (reminder), draw the meaning that the world is an unsafe place, and go through feelings of fear (response).

In CBT, the therapists help patients in identifying these connections. This is done to change such associations which result in impaired functioning of the patients.

Social Cognitive Theory

As per this theory, there are people who attempt to integrate the traumatic experience into current beliefs about themselves, others, and the world. This is what leads them to misunderstand their experiences and their understanding of regulating themselves and the world around them.

For example, say someone believes in the fact that you are your karma and experiences sexual abuse. Such a person may think that it is due to one of her bad karma’s that she faced this traumatic event of sexual abuse. Whereas, she should instead understand this episode as a pure act of violence on the act of the person who did this to her.

How is CBT Used to Treat PTSD?

CBT therapists use a variety of techniques to enable patients to reduce PTSD symptoms and improve overall functioning. They help patients to re-think their thought patterns so as to recognize the unreasonable thoughts or distortions. These may include negative thoughts that kill the positive ones, over-exaggerated outcomes, over-generalizing bad outcomes, etc. The intention is to help patients develop a more effective thought pattern.

This helps individuals to re-understand their traumatic experiences together with their awareness about themselves and their potential to deal with PTSD.

Thus, CBT helps an individual to understand the way he or she construes his problem. Further, it also enables the individual to know how such perceptions would impact his/her emotions.

CBT involves a therapist and the patient working together. In the CBT session, the therapist helps the patient identify automatic thoughts that occur to the patient. These are thoughts that occur to the patient spontaneously and that take the patient away from reality.

Thus, such thoughts interfere with the patient’s routine functioning and that is why the therapist helps the patient to analyze in a conscious way.

Likewise, the CBT therapist helps the patient to:

recognize his emotions
differentiate between the negative thoughts and emotions
label his emotions
quantify the degree of emotions they are experiencing
understand the degree of emotions he is currently facing
analyzing his automatic thoughts
identify how he will respond to the automatic thoughts

Therefore, the therapist exposes the patient to the trauma reminders, feelings, and the trauma account. This is to help the patient lessen the negative connections with the traumatic experience.

Now, all of this is undertaken slowly, in a regulated way where both the therapist and the patient work together.

The intention is to help the patient learn skills like self-control, self-confidence, and reducing maladaptive behaviors.

Thus, the skills learned during the CBT sessions are practiced repeatedly which helps in improving PTSD symptoms. Typically, the CBT treatments last for 12-16 weeks.

2. Cognitive Processing Therapy (CPT)

CPT is also a type of cognitive-behavioral therapy that has proven to be effective in lessening PTSD symptoms. These symptoms could be the result of traumatic events like child abuse, sexual or physical assault, natural disaster, military combat, etc.

This therapy helps patients to question and change the illogical thoughts associated with the traumatic event. CPT generally undertakes over 12 sessions which help the patient to challenge his thought pattern and develop a new and improved understanding of the traumatic episode.

Such a change helps in reducing the impairment caused due to unreasonable thoughts in respect of trauma in routine functioning.

How is CPT Used to Treat PTSD?

1. Psychoeducation

The first thing that the therapist undertakes is that of psychoeducation in respect of PTSD, its symptoms, and associated thoughts, and emotions. In this, the patient becomes increasingly aware of the thoughts and emotions and the connection between them. This helps him to identify the automatic thoughts that are responsible for sustaining the PTSD symptoms.

2. Writing the Traumatic Event

In addition to this, the patient is asked to pen down a statement that reveals the impact the traumatic event had on him/her. This statement details the patient’s present understanding of the trauma, why it took place, and the influence it had on the beliefs about oneself, others, and the world around.

3. Socratic Questioning for Challenging Illogical Thoughts

Socratic questioning involves the therapist asking questions that help the patients to direct their thoughts and behavior towards goals that help them alter their thinking. These questions are not instructional in nature. Instead, they are such that they help the patients build new perspectives.

These questions enable the patients to challenge their negative thoughts about the traumatic event. Lately, once the patients learn these skills of recognizing and questioning unreasonable thoughts, they use these skills repeatedly. This enables them to analyze and alter their unreasonable beliefs in respect of the traumatic event.

At this stage, the therapists attempt to help the patients learn and practice these skills outside therapy sessions. And this is what helps in improving the overall functioning of the individuals.

In addition to this, CPT can be undertaken both through individual and group sessions. Also, therapists give practice assignments that are to be done outside the session.

4. Cognitive Therapy (CT)

Cognitive Therapy is a technique that is acquired from CBT. As per this theory, an individual is bound to show PTSD symptoms if he processes the traumatic event in a manner that results in he/she feeling severe threat.

This is the result of excessive negative analysis of the traumatic event or some issues in one’s memory of the traumatic event. In this, the individual tends to relive some part of trauma in an unregulated way. This results in unreasonable behavior and cognitive coping responses.

How is CT Used to Treat PTSD?

CT too focuses on changing the negative analysis and memories linked to trauma. The intent is to break the thought patterns that impair the individual’s routine functioning.

CT, much like CBT, is offered in weekly sessions over a period of three months in the form of individual or group sessions.

1. Identifying Negative Triggers

The first step involves the therapist recognizing negative memories, analyses, and triggers linked to trauma. This is because it is these negative associations that result in sustaining PTSD symptoms.

Once the negative evaluations are identified, the therapist helps the patient to understand the meaning of his/her traumatic memories. In addition to this, the therapist also explains how the patient is understanding them at present. He also explains that negative evaluations of trauma may result in increasing the feelings of threat.

Here too, the therapist uses Socratic questioning to help the patient alter his evaluation of trauma.

2. Incorporating Modified Evaluation With Trauma

The altered evaluation is now incorporated with trauma memories. This is achieved through patient writing and thinking about the new, improved evaluation as he thinks about the trauma memory.

Alternatively, the new analysis is incorporated by the patient reliving the trauma in his imagination with this new evaluation in mind.

Similarly, the therapist guides the patient to develop a new, meaningful account of the traumatic experience. This is achieved through various means. For instance, the patient can either write the account of the traumatic experience, relive the trauma in his imagination, or visit the same location again where the traumatic event took place.

No doubt the patient here is exposed to the aspects of trauma. However, the aim here is to see particular trauma-related memories that trigger certain responses.

This is done so that the therapist can use cognitive restructuring to help the patients to question the unreasonable thinking connected to trauma.

3. Alter Behaviors to Reduce PTSD Symptoms

Lastly, the therapist helps the patient to prevent behaviors and thought processes that may reduce the current threat. However, it may let the PTSD symptoms persist in the long run.

Thus, both the patient and the therapist work together on issues like suppressing thoughts, rumination, and behaviors that seek safety. Thus, the therapist makes the patient realize that these are unhelpful strategies and avoid these to reduce PTSD symptoms.

5. Prolonged Exposure (PE)

This is a strategy that is used by therapists to help patients face their fears. PE is a type of CBT that guides patients to approach memories, emotions, and circumstances related to trauma slowly.

Typically, people try to avoid everything that triggers them to remember the traumatic experience they have gone through. However, preventing these cues only adds to fear. However, if the patient faces what he’s trying to avoid, it increases the chances of reducing PTSD symptoms. This is because facing what they have been avoiding helps them to learn that trauma-related triggers are not risky.

How is PE Used to Treat PTSD?

In this, the therapist begins by giving the patient an outline of the treatment and knowing the patient’s prior experiences. They then continue educating the patient about PTSD and its treatment and teach breathing exercises to the patients to deal with anxiety.

The therapist then initiates the exposure after making an assessment and taking the first session. Now, many patients get anxiety-ridden going through the process. That’s why the therapist makes sure that the patients find this therapy relationship to be safe. This is to allow the patients to face even the scariest of the stimuli during the therapy session.

The following types of exposures are used with the speed of the exposure adjusted as per the comfort of the patient.

1. Imaginal Exposure

In this, the patient describes the traumatic event during the therapy session. Thus, both the therapist and the patient come together to understand the emotions that come out as a result of describing the event in detail.

Further, the session is even recorded. This is to make the patient listen to the audio for processing the emotions and practicing breathing techniques.

2. In vivo Exposure

These are therapy sessions where the patient is asked to face the traumatic triggers outside the session. Typically, the therapist and the patient together work on recognizing the events, places, persons that act as triggers.

Then, both the patient and the therapist work out the triggers that the patient needs to face. These are typically experienced by the patient in between the therapy sessions. Thus, the therapist motivates the patient to face these triggers gradually. This enables the patient to experience some success in facing these triggers and helps him to deal with them.

Apart from the above treatments that are highly recommended, there are treatments that are recommended on the basis of certain conditions. These include:

6. Brief Eclectic Psychotherapy (BEP)

BEP is a technique that combines some components of CBT with the psychodynamic approach. Here, the focus is on altering the feelings of shame and guilt and the relationship shared by the patient and the therapist.

This is a 16-session approach where the patient is asked to narrate the traumatic event. They are then taught breathing techniques for relaxation that help them to concentrate Further, the patient is also asked to write a letter to the person whom he blames to be responsible for the event.

Next, the therapist and the patient together review the progress made during the therapy and make changes accordingly. The patient is guided on how the event has impacted him and what things he can learn from the same.

In the last session, the therapist devises a relapse plan and the patient identifies that trauma once ruled over him. He understands that PTSD and its symptoms are now things of the past.

7. EMDR Therapy

Eye Movement Desensitization and Reprocessing Therapy (EMDR) is a technique that is divided into various stages. In this, the patient is motivated to focus on the trauma memory and at the same time made to experience eye movements.

The various stages of this therapy include:

knowing the trauma history
preparing the client
evaluating the trauma memory
desensitizing where the client focuses on the memory with eye movements. The therapist then reports these eye movements to the patient.
helping clients understand the physical symptoms they go through as they think over trauma
reevaluating in which the therapist looks at the current psychological position of the client and sees how therapy sessions have helped the patient. The therapist also identifies aspects that still need improvements.

8. NET

Narrative Exposure Therapy (NET) is a type of treatment that focuses on the patient narrating his traumatic experience. This includes describing in detail his emotions, thoughts, sensory information, and physical responses.

This way, NET helps the patient in creating a complete biography or account of what happened to him. NET is based on the understanding that a person’s narrative of the trauma that he describes or tells himself impacts the way he thinks about his experiences and overall well being. The patient receives the documented autobiography towards the end of the session which is created by the therapist.

This narrative helps the patient to appreciate his human rights and regain his self-respect.

9. Medications

One of the typical questions in respect of PTSD treatment is “what is the best medication for PTSD? Well, SSRIs and SNRIs are commonly recommended PTSD treatment medications by doctors.

Selective Serotonin Reuptake Inhibitors (SSRIs)

Sertraline, paroxetine, and fluoxetine are the commonly recommended SSRIs for treating PTSD. These are the first class of medication used in PTSD treatment. Further, only sertraline and paroxetine are the SSRIs approved by the FDA.

Serotonin Norepinephrine Reuptake Inhibitors (SNRIs)

Venlafaxine is the SNRI that is recommended conditionally for treating PTSD.

Also Read:

What are the Top 5 Causes of Depression?

10 Tips for Living With Depression

Should I See a Psychologist or Psychiatrist for Depression?

Is PTSD a Mental Illness or Disorder?

How is PTSD Usually Treated?

Can PTSD Be Cured Without Medication?

How Can We Reduce Avoidance Behavior?

How to Find a Good PTSD Therapist?

January 31 2022

20 Best Sleep Masks of 2022

Akanksha Bajaj Relax Mental Wellness

In this article, you will learn:

Best Sleep Masks for a Good Night’s Sleep
FAQs

Sleep is one of the critical needs of the human body for its overall health, energy preservation, and well-being. However, many people have issues with having proper sleep. That is why they depend on things like white noise machines and some of the best sleep masks to have a good night’s sleep.

Having proper sleep is important because our body releases hormones like serotonin while sleeping. This is responsible for balancing your mood, feelings of happiness, and overall well-being.

In addition to this, serotonin is also a key hormone that supports eating, sleeping, and digestion in our body.

Further, sleep also releases growth hormones and helps in inducing chemical changes. These chemical changes prepare our bodies to take up the tasks for the next day. Apart from this, sleep is critical for improving memory, body repair and re-organization, and learning.

In addition to this, proper sleep helps in reducing stress, anxiety, and other neurological issues. This further helps in improving focus and attention spans and reducing the risk of experiencing sleep disorders.

As per sleepassociation.org, 50-70 million U.S. adults experience a sleep disorder. These are alarming numbers as lack of sleep can have some serious consequences. For instance, it may decrease your immunity, cause hypertension, and increase the risk of cardiovascular diseases.

Thus, we have come up with some of the best sleep masks that help you and your loved ones deal with sleep issues.

Best Sleep Masks for a Good Night’s Sleep

1. Jersey Slumber Silk Sleep Mask

The Jersey Slumber eyes masks are sleep masks that are made out of the finest quality silk, known as the Mulberry silk. This makes it an ideal sleep mask because the unique material used allows you to sleep well. So, when you have the Jersey Slumber silk mask on, you won’t need other sleeping aid products.

Apart from this, you can also use it as an eye mask for your yoga and meditation sessions, migraine relief, travel, and relaxation. And this sleep mask is ideal for all kinds of sleepers.

Further, it is also good for dry eyes and can be used while you have a medicine applied to your eyes. Also, it comes with an adjustable elastic strap that makes for a comfortable fit.

Be Careful With:

The way you clean it. Can be machine-washed with cold water or can be hand-washed using cold water, mild detergent, and then can be air-dried.

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2. Gravity Weighted Sleep Mask

Gravity Weighted sleep masks are one of the best-weighted sleep masks from Gravity Blankets. These masks use the same technique as is behind the Gravity Weighted blankets.

Gravity Weighted masks are designed in such a way that they distribute the pressure on the critical points on your face. These are the points that help in inducing relaxation. Also, the sleep mask comes with a velcro strap that helps you to adjust the mask to fit you well.

This sleep mask is ideal for travel as it is Transport Security Administration (TSA) compliant. Further, its weighted technology helps promote relaxation, stress reduction, and blocks out light for uninterrupted sleep.

Be Careful With:

Cleaning the mask as it can only be spot cleaned.

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3. MZOO Contoured Eye Mask

Looking for a contoured eye mask that blocks light effectively? Go for MZOO contoured eye mask that is designed using MZOO’s patented light-blocking technology.

This is a sleep mask that is extremely light and is crafted out of superior-quality soft memory foam. Further, it is ergonomically designed which makes it very comfortable. Also, the premium quality material and its 3D hollowed design help in increasing REM sleep.

Additionally, the sleep mask comes with a buckled strap that can be adjusted easily to fit your size. With such design technology and superior material quality, MZOO makes for one of the best sleep masks that can also be used for travel, relaxation, and yoga sessions.

Be Careful With:

The way you maintain the mask. Make sure you don’t fold the mask while washing or drying as it may spoil its shape.

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4. Manta Sleep Mask Light Blocking Eye Mask

Manta sleep mask is for people who want absolutely no disturbance from the light entering their eyes. This is a sleep mask that guarantees 100% light-blocking as it covers well, even during proper daylight.

Further, this sleep mask has sufficient nose space, is made of tapered soft foam around the eyes, and has a snug strap. Also, the strap is crafted out of triple-reinforced plastic and contains gentle fasteners. This makes it super easy for you to adjust the sleep mask and make it fit your face as if it was tailor-made for you.

The material used to make this sleep mask lets you breathe and puts no pressure on your eyes. Thus, it’s an ideal sleep mask for all types of sleepers, back, side, and belly sleepers. And induces REM and deep sleep.

5. Nidra Luxury Patented Sleep Mask

Here’s an ultra-lightweight and ergonomically designed sleep mask that promotes REM sleep. The Nidra sleep mask has an innovative design that contours to your eyes and face, blocking even the broad daylight.

So whether you’re in flight, at home, or on a vacation taking a small nap, this Nidra sleep mask will help you have a sound sleep anywhere.

Further, this sleep mask has deeply molded cups, which curve away from eyes and eyelashes. This will prevent your eyes or eyelashes from being pressed as you sleep.

Be Careful With:

These masks are not meant for machine wash and are most likely to break if washed or dried in the machine. Also, do not use lotions or face creams with an alcohol base as this may cause the mask to rip apart.

6. Alaska Bear Natural Sleep Mask Silk

Alaska Bear sleep mask is an eye relaxer and a sleeping tool you need that lets your eyes breathe and is extremely soft and relaxing. Made of natural mulberry silk, this sleep mask is very soft and gentle on your eyes.

Further, it does not use velcro in its strap and comes with a headband that is adjustable to fit your size. Thus, there is no tangling with your hair as the plastic fastener remains at the back of your head. This makes the sleep mask ideal even for side sleepers since the fastener won’t trouble them by sliding down to the temples.

Also, these work great for people using CPAP facial masks and earplugs as they are high on comfort.

Additionally, you can use these sleep masks while traveling, sleeping at home, or in your hotel room when on a vacation. Finally, these silk sleep masks are perfect for people with dry eyes. This is because the natural silk allows their eyes to get proper air and keeps the dry air out.

Be Careful With:

Using washing machines for washing these sleep masks, using hot water, or exposing them to direct sunlight.

7. LKY Digital Blackout Eye Mask

LKY Digital is the 3D sleep mask that offers a deep eye room, keeping your eye-make-up all intact. This is one of the best sleep eye masks that ensure 100% light blocking and fits properly on your nose. Its unique design ensures that light coming from the nose area is blocked completely.

Additionally, it comes with a fully-adjustable elastic band that doesn’t entangle with your hair. Further, it is made out of memory foam that allows your eyes to breathe. The material used is of superior quality, soft, and skin-friendly.

This makes the mask extremely slim and lightweight making you feel that you’re wearing next to nothing. Also, what makes these sleep masks different from others is that they undergo a unique edge treatment process. This makes them long-lasting and sturdy, unlike other sleep masks that fall apart easily.

Be Careful With:

Do not expose the sleep masks to higher temperatures such as the heat of a microwave or a drying dryer. This will deform the sleeping mask and reduce their service life.

8. NeckSnug Sleep Kit With Travel Sleep Mask With Pillow

NeckSnug is basically a complete travel set that includes a contoured sleep mask, foldable noise-canceling earplugs, and a memory foam travel pillow. No matter how you sleep and where your head drops, the NeckSnug sleep mask offers complete support.

The sleep mask included in the travel kit offers a 100% light-blocking facility. It features a molded design that molds around your nose and face with the help of unique bulges. And this is what helps in blocking the light to its maximum.

Basically, it’s a 3D contoured sleep mask that enables you to sleep uninterruptedly. Also, it is made of memory foam that is super light, making you feel as if you’re wearing nothing on your eyes.

Finally, it has a silk lining that helps in anti-aging moisture control.

Be Careful With:

Since these masks are cushioned, so see by adjusting that it fits you properly. Otherwise, your eyes can swell since they won’t drain properly if the mask is too tight for you.

9. BeeVines Silk Sleep Mask

BeeVines silk sleep mask is a lightweight, feather-soft, sleep mask that is made of 100% silk. The mulberry silk used to craft this soft and comfortable sleep mask lets your skin breathe and lets you blink your eyes with ease.

The silk used is a high-density 19 Momme Mulberry and has a double-layer filling. This leaves no chance for the light to seep in, giving you a comfortable and sound sleep. Also, this mask fits perfectly well on your face and eyes as it comes with an adjustable strap.

Be Careful With:

Maintaining this sleep mask as it can only be hand washed and air-dried in the shade. Make sure you are not folding the mask as it may lose its shape.

10. Hochoek Silk Sleep Mask

Hochoek silk sleep mask is a lightweight, soft silk sleep mask that is perfect for your face and eyes. With its feather-soft material, it puts no pressure on your eyes and lets them breathe. Also, there is no fear of the sleep mask leaving marks after you use it overnight.

This silk mask is ideal for traveling, people with night shifts, sleep issues, or the ones that are in hectic jobs and need a map during breaks.

The best part about this silk sleep mask is that it comes with a longer elastic strap and buckle. This makes it super easy to adjust the sleep mask as per your size, making it perfect for kids, men, and women.

Be Careful With:

Cleaning these masks as they can only be hand-washed gently, preferably using a detergent that is ideal for silk fabric. Make sure you do not twist or fold the mask and only air dry it to prevent it from wearing.

11. FRESHMEN – Best Sleep Mask for Side Sleepers

FRESHMENU offers 100 pure cotton sleep masks that make them feather soft and easy on your eyes. Since it is made out of pure cotton, it puts no pressure on your eyes, ears, or nose.

Further, the sleep mask comes with a large strap that features velcro. Also, it is ergonomically designed, giving your eyes complete coverage and offering light blocking. This makes the cotton sleep mask perfect for home, office, and travel to have a sound sleep, anytime, anywhere.

Be Careful With:

Maintaining the cotton sleep mask as it is made of super soft cotton fabric. Make sure you are not exposing the mask to a higher temperature, twisting, or wringing the mask. Machine wash is a big no and it is highly recommended to hand wash the mask using mild detergents.

12. Optix 55 Eyemask – Best Sleep Mask for Dry Eyes

Optix 55 is the best sleep mask for dry eyes. It makes use of Hydro Heat technology. This helps in absorbing the moisture from the air and releasing clean moist heat from the air.

Thus, putting the sleep mask on your eyes releases pure moist heat, which is good for your face and eyes. This is because it helps in preventing styes, puffy eyes, and gives relief to the most sensitive area of your face.

Using this sleep mask is fairly easy. All you need to do is simply put the sleep mask in the microwave and let it heat for 20 seconds. Once done, simply place the mask on your eyes for 10 minutes for a relaxed and sound sleep.

Since this sleep mask can be reused, you can even carry it along with you. The mask also comes with a storage bag that helps to keep the mask safe and clean.

Be Careful With:

Heating the mask. Do not extend heating it beyond 30 seconds and touch the mask to check the temperature before you place it on your eyes.

13. NEWGO Cooling Eye Mask for Sleeping

Seeking instant relaxation for eyes that help you sleep well? Look no further than the NEWGO cooling eye mask for sleeping. This is a gel eye mask that is much like an ice pack and is ideal for tired, dry, and puffy eyes.

Further, the gel mask is crafted out of PVC on one side and soft, rich fabric on the other. The PVC used is a medical ranking that gives a colder experience. Whereas, the softer fabric on the other side makes direct contact with your skin. Not only this, it serves you with both hot and cold temperatures at the same time. Thus, you can have both hot and cold therapy, given the reversible design of the sleeping mask.

Where the colder version provides relief from tired and puffy eyes, the warm side is good for dry eyes.

Be Careful With:

How you use the mask. For cold therapy, the medically suggested time is 20 minutes. And for warm therapy, make sure you heat the mask in the microwave for 10 seconds. Before using.

14. Mavogel Cotton Eye mask

The Mavogel cotton eye mask is a sleep mask that is feather-light as it is made out of soft, breathable material having five such layers to it. Additionally, this sleep mask features a soft cotton triangle wing that allows for putting less pressure on your face.

Also, its ergonomic design provides full coverage for your eyes, allowing for complete light-blocking. Further, it comes with a thick strap that helps in adjusting the sleep mask to fit well, as per your size.

In addition to this, this sleeping mask has a patented bending cartilage which is extremely flexible. This allows for the mask to fit as per the shape of your nose easily. Thus, this cotton sleeping mask is perfect for traveling, sleeping at home, taking a nap in the office, or sleeping during the day for those who pull night shifts at work.

Be Careful With:

How do you maintain this sleeping mask? It is suggested to hand wash the mask using cold water.

15. Tempur-Pedic Sleep Mask – Best Light-Blocking Sleep Mask

Here’s a sleep mask that is one of the best light-blocking sleep masks out there. The Tempur-Pedic sleep mask is made of TEMPUR material that covers your eyes completely, offering a complete blackout. Also, TEMPUR material is not like the usual memory foam. It adapts to your weight, temperature, and shape.

Further, the material used not only offers light-blocking or complete darkness but also gives you a comfortable fit. In addition to this, the mask features an elasticized strap with Velcro which makes it really easy to adjust.

Be Careful With:

The cover is not removable and is also not washable. So, be careful. The material used is velvet/velour which feels synthetic.

16. Best for Hot Sleepers – JYMY Silk Cooling Gel Eye Mask

This sleep mask by JYMY is a 3-in-1 silk cooling gel eye mask that is made of ultra-soft silk material and 100%. That is why it is extremely easy and relaxing for your skin because it allows your skin to breathe.

Its three-in-functionality allows you to use it as a cold therapy massage eye bag that can be removed easily. You can chill it in the freezer and go for a cold therapy session with the bag providing respite to your eyes. This is very good for stress, dry and puffy eyes, headaches, and migraine pain.

Apart from this, you can use this as a weighted sleep mask. This beaded mask helps relax your eye muscles and induce sound sleep via deep-touch pressure.

Finally, you can simply pull out the bag and use the mask as a pillow that gives you shade.

The best part is the way this sleeping mask is designed. It’s a 3D contoured mask that blocks light completely. Further, it comes with an adjustable strap which helps you to fit this as per your size. Also, the way bags can be separated makes it easy to clean the mask.

Be Careful With:

The freezing feature makes the mask stay cold for not a very long time. Also, side sleepers may have to adjust the mask a bit so that the gel beads inside do not bother them as they take sides and sleep.

17. Best for Back Sleepers – Ostrich Pillow Loop Eye Mask

It’s an eye mask with a loop design. The Ostrichpillow comes with polystyrene microbeads which are very comfortable to the eyes. Also, the ultra-soft fabric gives you unmatched comfort together with its loop design.

This makes the mask wrap comfortably around your eyes, helps you cut off from the world, and helps you take a break from the stressors of life. Also, its Velcro closure makes the sleeping easy to adjust so that it fits your size.

Since it covers your eyes completely, it provides for perfect light blocking. This also makes it ideal for meditation and yoga sessions, traveling, or a small home at the office.

Be Careful With:

This eye mask cover is machine-washable at a low temperature, typically between 30 degrees Celsius (86 degrees Fahrenheit) and below. Make sure the mask cover is air-dried and its straps closed together.

It is highly recommended not to machine wash, iron, tumble dry, dry clean, bleach the memory foam.

18. Slip Silk Mask

This sleep silk mask is made of slipsilk, which is the trademark silk, and is specially ordered and made as per the company’s standards. Apart from this, this silk mask comes with a pure silk filler and internal liner, making it ultra-soft and easy on your skin.

The silk used to make slipsilk is mulberry silk of the highest quality which lends features like anti-aging, anti-sleep crease, and anti-bed head to the mask.

These properties of this sleep silk mask are the result of the slipsilk reducing friction, tugging, and stretching your delicate facial skin.

Be Careful With:

Washing as you can hand wash or machine wash using pH neutral liquid detergent at a low temperature of 30 degrees celsius. You can even dry clean the mask and iron it at low heat. You can even steam or dry the silk mask. But make sure you do not bleach or tumble dry the mask.

19. Floral Sleep Mask For Women (Pack of 3)

This is a beautiful floral print sleep mask for women that is made out of nylon. It carries pretty big flowers on it, is ultra-light, and very easy on your eye and face.

The soft nylon fabric used makes the mask fit perfectly well on your face together with the adjustable strap. So, you don’t have to worry about the mask meshing with your hair.

Due to its lightweight and reasonable size, you can carry it to the office, in your travel bag, or in meditation sessions for increased relaxation.

Be Careful With:

The maintenance of this makes it as it is made of soft nylon. It’s better to hand wash the mask with a mild detergent and air dry the same.

20. Lunya Washable Sleep Silk Mask

Lunya washable sleep silk mask is one of the best silk sleep masks in the market. Made out of naturally moisturizing silk, this mask is ultra-light and is very soft and easy on your eyes and face.

Also, it provides full coverage to your eyes, blocking out light completely. It comes in one standard size that fits any face type and size. Further, it has an elastic band that makes sure you have no hair creases.

Be Careful With:

Maintaining these chiffon silk masks. Turn these masks inside out and place them in a mesh bag while washing to keep their shape intact and protect them from wear. Further, make sure you use cold water while washing and do not wash them together with studded clothes, heavy towels, or jeans. This is to save them from any damage.

Lastly, do not hang them to dry for it may stretch the masks. Simply lay them flat for drying.

FAQs

1. Do Sleep Masks Work?

Many of us have issues while sleeping. We suffer from disturbed sleep and count on high-technology items like white noise machines, wearable sleep trackers, etc for ensuring sound sleep. Well, sleep eye masks too can come to your rescue and help in inducing uninterrupted sleep.

The major causes of sleep disturbance are the outside noise and light entering your eyes. A dark and noiseless room is perfect for inducing sound sleep. Where external noise can be prevented using earplugs, white noise machines, the light entering your eyes can be blocked using these eye masks.

Now how do sleep masks work? Your body’s sleep-wake cycle is controlled by circadian rhythms. These get disturbed when you are exposed to too much light at inappropriate times of the cycle, for instance at night.

Now, the gadgets like mobile devices, tablets, etc we use just before sleeping expose us to artificial light. It is important to note that any artificial light source that your body is exposed to once the sun sets creates issues and disturbs your circadian rhythms.

Therefore, even the smallest light source like street lights can reduce melatonin production, a hormone that is responsible for inducing sleep. Thus, if there is no melatonin production as per schedule, the brain doesn’t get signals that it’s time to sleep. That’s why many people suffer from insomnia. This is where eye masks come to your rescue. They help in blocking light and lead to better REM sleep.

2. What are th Sleep Mask Benefits?

The following are the benefits of wearing eye sleep masks while sleeping.

i. Sleep Masks are Not Habit-Forming

Unlike sleeping pills and many prescription drugs that induce sleep, sleep masks do not make you dependent on them.

Sleeping pills are addictive and come with a number of adverse effects.Also, many people rely on alcohol for deep sleep.

However, alcohol interferes big time with their normal sleep cycles which is harmful.Sleep masks are a safe and not-habit-forming way of inducing sleep relative to sleep pills and alcohol.

ii. Eye Masks are Cost-effective

Eye masks are any day a cheaper option to induce sound sleep. Although, one can adopt many other inexpensive ways for a dark room to have a sound sleep. For instance, getting rid of all the sources of light or pulling the curtains to prevent the street light from coming in.

But eye masks still prove to be cheap, at least in comparison to the curtains that block light.

iii. Sleep Masks Protect the Under-Eye Skin

Have you seen those strange wrinkles forming under your eye when you sleep on a pillow cover that develops such creases? People who sleep on one side often can relate to this. But, they do not know that these creases can develop into permanent wrinkles under the eye.

So, wearing a sleep mask helps to prevent the creases from being formed on the gentle under-eye skin.

3. Are Sleep Masks Bad for Your Eyes?

As discussed above, eye masks are a great way to induce sound sleep. This is because they are a cost-effective way of blocking the light that may prevent you from having a good night’s sleep.

However, warning an eye mask may cause a few issues. For instance, they may cause dry eyes or damage your eyelashes over a period of time.

Likewise, some people also complain about eye masks straining their eyes. It may also be the case that one may not feel comfortable wearing an eye mask and sleeping.

January 31 2022

What to Do When You Are Sad and if You Don’t Know Why?

Akanksha Bajaj Anxiety mental illness

Let’s understand:

Why You May Not Know Youre Depressed?
Depression Symptoms
Depression Treatments

It’s natural for us to feel sad at times. It could be because you lost a family member, your parents got recently divorced, or you lost your job. Sometimes, the winter season and no sun for days can also bring sadness. You may hear yourself or your loved ones saying the following statements

I feel bad and I dont know what to do?
Today, I dont feel like doing anything. I feel blue.
Im feeling down
Im feeling sad over losing my job
Dont make me sad. Im already feeling down for not seeing the sun for days and freezing winters.

Thus, it’s normal to have feelings of grief and sadness. Such feelings mellow down over the days. Here are some sad photos in the following illustration that depict possible reasons for your sadness or grief.

However, sadness and grief may become problematic when they stretch over two weeks or more than that.

If you hear yourself saying ‘I am sad or ‘I feel blue longer than two weeks, chances are that you’re depressed. Sadness or grief is different from being depressed. And there’s a higher possibility that yours is a case of clinical depression.

What is Depression?

Depressed feelings would be marked by hopelessness and helplessness. You may find yourself cursing yourself for feeling depressed. Likewise, you may not like activities that you earlier enjoyed doing and may feel fatigued most of the time.

Also, you lose interest in daily activities and may want to stay alone away from family and friends. In severe cases, there are chances people feel like killing themselves or have suicidal thoughts to get rid of their pain.

What adds to this situation is that you have been saying I’m sad for more than two weeks. But, you don’t know why you feel so and what to do when you are sad?

Why You May Not Know Youre Depressed?

It is quite possible to feel depressed and not know why you’re feeling down. If you don’t know why you’re depressed, there could be several reasons for that.

1. Depression Occurs Differently in Different People

Both you and someone very close may be feeling depressed at the same time. But it is very much possible that your symptoms may not match with the symptoms seen in your loved one.

For instance, you may not be enjoying your hobby of reading anymore, prefer staying away from family and friends, and feel irritated. Your loved one on the other hand may experience loss of appetite, a sense of worthlessness, find difficulty concentrating, and lack interest in routine activities.

Now, both of you face different symptoms. However, these are the symptoms of Major Depressive Disorder (MDD).

Much like different symptoms, you both may feel depressive to various degrees. For instance, where you may be able to function and take up your responsibilities along with feeling depressed. Your loved one, on the other hand, would experience severe symptoms of depression. This may interfere with his normal functioning to a great extent and may be unable to work.

2. Some Symptoms Many Not Look Like Depression Symptoms

There may be times when individuals are actually experiencing depression symptoms. However, they may not know it as they tend to make presumptions about symptoms.

For instance, it’s not necessary that a person who is sad is the one who is depressed. A person need not be sad yet can be depressed. Further, he may have difficulty concentrating on tasks and may experience a sense of worthlessness. Or he may lack interest in activities which he previously loved doing.

Apart from this, there can be situations in which one may link certain symptoms with life stressors or the work pressure one may have. Whereas those may sometimes cause depression symptoms. For example, difficulty in sleeping and weight change may be put on life stressors.

Whereas, these are some of the important depression symptoms.

3. Depression Symptoms Develop Overtime

The process of the development of depression symptoms is very slow. That is why one might not see any observable changes in the person experiencing such changes.

Now, we may not understand these small changes in us like fatigue, having a low mood, etc. However, when these become severe, we are not able to relate to ourselves and are unable to identify the person in us.

4. There May Be Sound Reason That May Prevent From Identifying Depression

When something episodic happens in our lives, we often have a bad mood, lose interest in activities, etc. Thus, in the event of losing a loved one, losing a job, going through a breakup or divorce, one is bound to feel bad.

In fact, not being affected by such events is normally considered to be strange. But in reality, these events are critical forecasters of depression which are typically considered normal.

These events forecast depression because a person tends to lose dependable means of earning, support, etc.

5. Not All Depression Symptoms Develop Simultaneously

As mentioned earlier, depression symptoms develop over a period of time. So, one may see different symptoms developing at different times. For instance, one may start losing interest in activities he loved doing before. And then some weeks later one may see that he feels a sense of worthlessness.

Now, one may not be able to relate both these issues and understand that these two are actually linked to depression.

6. The Stigma Attached Prevents Us From Accepting Depression

No matter how much we have developed in respect of other fields, there’s still a stigma attached to mental health. People typically consider themselves to be strong, confident, and persevering. And thus think that they can never face depression given their personality and nature.

That’s why many of us try to ignore depression symptoms and try to associate them with some other condition like a bad day or ‘ normal stress.

Thus, it is very much possible that you may not know why you are feeling down and hence may end up saying ‘I don’t know what to do.

Therefore, it’s important to know depression symptoms so that you can identify them as and when they occur. Also, you need to understand that depression is treatable and that consulting a mental health care professional can help you understand various depression treatments.

Depression Symptoms: Why Feeling Sad For Long is Not Good?

The following are the physical and psychological depression symptoms. These depression symptoms must be present in an individual for the past two weeks or more.

Depression Symptoms in What to Do When You Are Sad and if You Don't Know Why?

1. Depressed Mood

One of the critical depression symptoms is a depressed mood characterized by hopelessness, sadness, and demotivation.

2. Lack of Interest

This refers to individuals losing interest in activities they previously used to like.

3. Concentration Issues

One may find it challenging to focus on various tasks and activities.

4. Sense of Worthlessness

This refers to one illogical negative analysis about oneself or one’s worth.

5. Sleep Challenges

Sleep issues may include either excessive sleeping or lack of sleep.

6. Anger Issues

This includes experiencing irritability over petty issues.

7. Psychomotor Agitation and Retardation

Where psychomotor agitation refers to a lack of ability to sit still. Psychomotor retardation, on the other hand, refers to facing issues like slowed sleep, movement, and thinking.

8. Suicidal Thoughts

This is marked by repeated suicidal thoughts or feelings of getting rid of one’s pain if one dies.

Depression Treatments: What To Do When You Are Sad?

What adds to this situation is that you have been saying I’m sad for more than two weeks. But, you don’t know why you feel so and what to do when you are sad?

The commonly used depression treatments include psychotherapy, pharmacotherapy, or a combination of both. One of the initial depression treatments includes psychotherapy, medications, or both.

A combination of psychotherapy and medications has been proved to be more effective than either of the standalone treatments.

1. Medications

FDA has approved some of the anti-depressants that are commonly used to treat depression. However, each of these has its own side effects.

a. Selective Serotonin Reuptake Inhibitors (SSRIs)

SSRIs are typically the first line of treatment and are the most recommended antidepressants by mental health professionals. These include citalopram, escitalopram, fluoxetine, sertraline, paroxetine, and fluvoxamine.

b. Selective-norepinephrine Reuptake Inhibitors (SNRIs)

SNRIs are usually prescribed to individuals with comorbid pain disorders. These include duloxetine, venlafaxine, desvenlafaxine, milnacipran, and levomilnacipran.

c. Atypical Antidepressants

These are recommended to patients who experience sexual side-effects with the use of SSRIs and SNRIs. These are recommended as monotherapy or supplementing agents and include mirtazapine and bupropion.

d. Serotonin Modulators

These include vortioxetine, trazodone, and vilazodone.

2. Psychotherapy

These include:

(i) Cognitive-Behavioral Therapy (CBT)

CBT is a psychological intervention that consists of a host of strategies for treating mental issues. It follows a problem-solving approach in which a mental health professional and the patient come together. Further, they work together to identify and understand issues faced by the patient.

This study of the problems is undertaken in respect of the patient’s relationships, feelings, and behavior.

(ii) Interpersonal Therapy (IPT)

IPT is also a psychological intervention that is based on the factors of psychotherapy. In this too, both the therapist and the patient come together to understand and give necessary treatment to the patient. Thus, IPT treats depression as a medical issue, not something that is a mistake or defect on the part of the patient.

This approach helps in clearly defining the problem instead of blaming the patient. Secondly, IPT adopts the principle that life circumstances have a direct impact on one’s mood.

Thus, IPT establishes that it is the life events of the patient that lead to a mood disorder.

Accordingly, IPT is also a time-bound treatment that comprises the initial, middle, and end phases. The initial phase involves the therapist identifying depression symptoms using DSM-V criteria, ICD 10 criteria, or rating scales like Hamilton Depression Rating Scale (Ham -D).

Further, the therapist focuses on the patient’s interpersonal aspects. These include his behavior patterns in interpersonal relationships, analysis of the existing relationships, and the patient’s potential for intimacy.

Now, the therapist connects the diagnosis with the interpersonal focus.

What Does Interpersonal Focus Include?

This interpersonal focus includes:

Complicated bereavement – losing a loved one
Role dispute – a struggle with the significant other
Role transition – the patient experiencing critical life changes
Interpersonal deficits – the absence of a life event

Thus, IPT focuses on defects in the interpersonal aspects of life and not the defects in the patient himself/herself.

Then, the middle phase involves the therapist using strategies to deal with the four interpersonal issues mentioned above. Finally, in the last stage, the therapist cautions the patient that the therapy is coming to an end and makes him feel more competent and independent.

The therapist also tries to remind the patient of the things he has achieved during the 12 – 16 week-long IPT.

References

IQWiG.(2006).InformedHealth.org. Institute for Quality and Efficiency in Health Carewww.ncbi.nlm.nih.gov
Alan E. Kazdin, PhD.(2000).Encyclopedia of Psychology.American Psychological Association.Retrieved from www.apa.org
Centers For Disease Control and Prevention.(2013).Vital Signs: Current Cigarette Smoking Among Adults Aged ≥ 18 Years with Mental Illness—United States. Morbidity and Mortality Weekly Report 2013 www.cdc.gov
National Health & Social Care (NHS).(2021). Mental Health. Retrieved from www.nhs.uk

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January 15 2022

Little Albert Experiment

Akanksha Bajaj Mental Health Videos

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Depressive disorders like Major Depressive Disorder (MDD) and Persistent Depressive Disorder are some of the costly disorders across the world. As per WHO, depression impacts close to 280 million people in the world. And despite having effective treatments, over 75% of people having depression in middle and low-income countries do not get treated. This is where some of the best books for depression come in handy.

These books about anxiety and depression help you to understand what depression is, the signs of depression, and the things you can do for depression treatment. Before getting into some of the best self-help books for depression, let’s understand what depression is.
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January 9 2022

20 Best Books for Depression of 2022 That Will Help You Understand Depression

Akanksha Bajaj Anxiety

In this article, you will learn:

What is Depression?
What Causes Depression?
Best Books for Depression

Depressive disorders like Major Depressive Disorder (MDD) and Persistent Depressive Disorder are some of the costly disorders across the world. As per WHO, depression impacts close to 280 million people in the world. And despite having effective treatments, over 75% of people having depression in middle and low-income countries do not get treated. This is where some of the best books for depression come in handy.

What is Depression?

Major depressive disorder (MDD) makes for one of the best conditions under depressive disorders. As per DSM-5, MDD is a depressive disorder that is characterized by a depressed mood or lack of interest during the last two weeks. Apart from these two signs of depression, the depression symptoms seen during the last two weeks are as follows.

Major weight gain or weight loss
Sleep issues like insomnia or hypersomnia
Fatigue or loss of energy almost each day
Feelings of worthlessness or excessive guilt
Difficulty in concentrating
Repeated thoughts of death
Psychomotor agitation

One of the major causes of depression includes temperamental factors. An individual experiencing neuroticism has a higher risk of the initiation of MDD. Likewise, high levels of neuroticism increase the chances of MDD even higher specifically in response to stressful events.

Likewise, the environment one is exposed to during childhood or otherwise also causes depression. For instance, a child exposed to bad childhood experiences like sexual assault and multiple such episodes is at a higher risk of MDD. Similarly, a person exposed to stressful events like financial crises is at a higher risk of experiencing MDD.

In addition to this, MDD is also at times the outcome of one’s genetic makeup. Persons with first-degree family members suffering from MDD have a higher risk of suffering from MDD. This is relative to the general population.

Further, all non-mood disorders pose a higher risk of depression in an individual. For instance, MDD which develops against the backdrop of other disorders like anxiety, substance use, and borderline personality disorder. Such a depressive disorder adopts a more difficult approach. This may delay the identification of the depression symptoms.

Finally, severe medical conditions may also result in major depressive episodes. These may include cardiovascular disease, diabetes, etc.

Thus, to help you understand what depression is, and what depression feels like, books to overcome depression are very useful.

This article covers some of the best books for depression that you must read to help you deal with depression.

Best Books for Depression

1. The Noonday Demon

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The Noonday Demon is one of the best books for people with depression by Andrew Solomon. Solomon himself has struggled with depression and hence brings out insights from his own experience. Additionally, he counts on the interviews with doctors, fellow sufferers, scientists, etc to bring out the complications and the pain associated with the illness. Thus, Solomon puts out the details, complications, and pain associated with depression.

One of the important goals of the book is to get rid of the stigma attached to mental illness. Secondly, he aims to face the challenge of defining depression as a mental illness, the drugs available to treat the mental illness, the efficiency of these drugs, and the impact it has on the populations at large.

According to Solomon, depression is a vehicle of despair. When despair occurs, it results in self-degradation. This self-degradation is what results in diminishing one’s ability to receive and give affection. He further adds that this loneliness with oneself and others is what makes one lose connection with others as well as oneself.

But, if a person with depression can love oneself and others, it can serve to protect the mind from having negative, suicidal thoughts, feeling depressed, and losing interest in life.

This is where antidepressants and psychotherapy come in handy. These make it easy for people with depression to love themselves and give love to others.

2. Feeling Great

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Feeling Great is also one of the best books for depression by Dr. David D. Burns. He discloses some of the great methods that people with anxiety and depression can practice to see a lasting improvement. It is a book that acts as your personal toolkit for changing feelings of anxiety and depression into joy and confidence.

This is not a book that replaces therapy. This is because the techniques mentioned may not apply to everyone reading the book given each one may experience depression that varies in severity and type.

In this book, Dr. Burns shares the stories of various people with anxiety and depression. These are positive stories of their recovery and how Dr. Burn’s techniques have worked for them. Such examples of people with depression improving significantly give hope to readers with depression. And hope is an important part of healing.

He further claims that depression is an outcome of how you think about things. That is the negative thoughts that occur and the content of things that one says to himself.

3. Lost Connections

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Lost Connections is also one of the amazing books to help with depression by Johann Hari. In this book, Hari makes use of cases in history and science to reveal the reasons people go through depression.

Hari himself has struggled with depression and was just eighteen when he first had antidepressants. His doctor told him that depression is primarily caused due to lower levels of a brain chemical called serotonin. And SSRIs or Selective Serotonin Reuptake Inhibitors were the solutions to depression.

He used to feel grateful for SSRIs and tell his fellow mates in college and wrote articles in newspapers when he became a journalist. These articles explained how sadness came back to him due to the diminishing brain chemicals. And why he felt blessed to have SSRIs as the cure for depression.

But with time, his dosage per day kept increasing. As he was expressing his feelings about SSRIs being a savior to his therapist, his therapist explained that Are still appeared depressed to him. That’s how Hari explains his experience in the book that depression is not necessarily a result of the chemical imbalance.

There exist a host of usual reasons for depression. For instance, difficult life situations can result in depression. Similarly, feeling disconnected from people can lead to depression. Also, a disconnect from bad childhood experiences can cause depression.

4. The Mindful Way Through Depression

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The Mindful Way Through Depression is one of the good books for depression written by Mark Williams, John Teasdale, and Zindel V. Segal. This book is a guide to how experiencing depression is not one’s mistake. In other words, a person experiencing depression becomes a victim of his efforts to free himself from this illness. We are habituated to free ourselves from the pain we suffer. And the more we try to liberate ourselves, the more we get trapped in the pain.

Further, the dampening of mood during the first stages is not what causes the damage. However, it is how one reacts to the diminishing mood that makes all the difference.

Thus, this book unveils some of the practices that one can adopt in daily life. These practices help one to get rid of the mental habits that keep one entangled in unhappiness. This program is called mindfulness-based cognitive therapy (MBCT). This includes various forms of meditations and current scientific understandings that have been proven useful within prevailing medicine and psychology.

This book helps you to know various ways in which you can know your mind and body. And this is what helps in making a major shift in your association with negative thoughts and feelings.

Thus, such a shift can help you chart a path to prevent the downward spiral of mood so that it does not transform into depression.

5. The Happiness Trap

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The Happiness Trap is a book that is founded on the growing scientific research that reveals that we all are gripped in the psychological trap. As per the author, all of us live lives based on incorrect beliefs about happiness. This is why we get stuck in a vicious cycle where the more we attempt to find happiness, the more we suffer.

But, we can learn how to identify this happiness trap and come out of it. This book provides you with the skills and tools you need to identify and come out of this vicious cycle. Such knowledge is based on a new development in human psychology called Acceptance and Commitment Therapy (ACT). The goal of ACT is to help people live a meaningful life and at the same time effectively deal with the unavoidable pain.

Further, the book reveals the definitions of happiness. Where one defines happiness as having more in terms of money, status, sexual activity, etc. The other definition relates happiness to having a meaningful life. That is a life marked by taking actions on things that matter to you and taking a stand for what you believe. This book defines hap[piness in the second way mentioned above.

It teaches you that pain is inevitable and that we can’t avoid it. However, we can learn how to handle this pain in a better way. Further, it emphasizes creating a meaningful life that is fulfilling.

6. Essential Art Therapy Exercises

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This is a book written by Leah Guzman, who is a registered, board-certified art therapist. (ATR-BC). The book provides a launchpad for mindfulness, acceptance, insight, and self-expression. The author shares several exercises that help people suffering from mental illness to visually represent their thoughts and feelings.

These exercises help people with anxiety, depressions, PTSD, etc to learn how to control their thoughts and feelings. Such learning impacts their behavior and helps in identifying new ways of responding to given situations. Further, this book is not only for people who have artistic abilities. It is also helpful for those who take themselves to be non-artistic.

Further, this book talks about art therapy which makes use of art and psychology to improve the lives of people. People with anxiety, PTSD, depression, etc can express their feelings through various art-making processes. This helps them to heal.

7. Cognitive Behavioral Therapy Made Simple

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As the name suggests, the book is on Cognitive Behavioral Therapy written by Seth J. Gillihan, a PhD. In this, the author explains that over two decades of his experience, there are two things he’s understood about effective treatments for mental disorders. The first is that they are simple. And that is what he has tried to do to explain Cognitive Behavioral Therapy (CBT) as a technique for anxiety and depression.

According to Seth, when one is depressed, he isn’t motivated to even take up activities that he loves doing. Accordingly, one doesn’t have the energy or time to read something complicated.

Secondly, treatments might be simple but they are not easy. The one suffering from mental illness like anxiety and depression has to make a lot of effort. This is because it is difficult for him to take up something he loves doing when he is depressed. This is where this book comes in handy. CBT is a powerful technique that gives one goal that he needs to work towards. Further, it also provides one with techniques and a course that help him to achieve his goals.

Even if you don’t know anything about CBT, you need not worry. This is because Seth has designed this book in such a way that it can be used by anyone. These may include people who are about CBT for the first time to those who have used CBT before and want a refresher.

The book puts together a host of research-based techniques that are useful for various mental illnesses.

8. Overcoming Unwanted Intrusive Thoughts

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Written by Sally M. Winston, PsyD, and Martin N. Seif, a Ph.D. this is one of the best books to help with depression. As the name suggests, the book is about those distressing, fearful thoughts that come to you uninvited. These are intrusive thoughts that you are scared to share as they may be something shameful about you.

This book helps you to define your intrusive thoughts and acknowledge that there are numerous good people like you who have such thoughts. Additionally, it helps you to deal with your thoughts without any shame or fear which is useful in reducing your distress.

Further, it also reveals various types of intrusive thoughts that you can think of, why they occur, and various ways you can adopt to overcome them.

Further, it also exposes some of the myths that lead to intrusive thoughts and answers questions many people have about such thoughts. Also, these books give you an understanding of how your brain turns such intrusions so concerning for you. And why you aren’t able to get rid of them despite your best efforts.

9. Furiously Happy

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Furiously Happy comes from the New York Times best-selling author Jenny Lawson. She is one of those who has herself struggled with different forms of mental illnesses, depression being one of them. And through this book, she analyses her lasting struggle with mental illness.

As Jenny Lawson puts it, Furiously Happy is about taking those moments when things are just fine and turning them extraordinary. It is because it is these moments that make one who he is and these are the same moments that push us into a war with our brains. It is these moments that make us challenge our very existence.

Also, it is a book about accepting everything about oneself, both the beautiful aspects as well as the flaws. And once done, using such acknowledgment to look for joy in amazing and outrageous ways. This book is for people fighting with mental illness that puts together a number of essays that are funny and honest.

10. The Upward Spiral

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The Upward Spiral is one of the good books for depression that helps you explore your brain. Written by Alex Korb, PhD., this book provides you with the requisite practical knowledge and tools that help you improve your lives.

By knowing how your brain works, you can actually know what you can do to enhance your life. Alex takes you into the world of neuroscience where he talks about neuroplasticity. This is the ability of the brain to rewire itself based on what you do. That is, how you purposely shape your thoughts, how you intentionally calm your emotions can actually help the human brain to right itself.

So anyone with anxiety, depression, a depressive mood, etc can use the knowledge about the brain laid out in the book to understand and enjoy life.

Basically, various parts of your brain come together to reduce your anxiety and anxiety. Such knowledge can help turn the downward spiral tendency of your brain into an upward spiral.

11. The Depression Cure

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The Depression Cure is a self-help book on depression that contains a six-step program that promises to treat depression. This program is called the Therapeutic Lifestyle Change (TLC). In this book, the author Stephen S. Ilardi guides you through the TLC program step-by-step.

Further, he also shares numerous stories about people who have overcome depression using the TLC program. The program consists of six components. These include physical exercise, sunlight exposure, engaging activity, omega-3 fatty acids, social connection, and enhanced sleep.

As per the author, all these six components have antidepressant properties as per the research available. Further, he also reveals that this program addresses modern depression from its roots. That is, the fact that humans were never made for a sedentary, indoor, secluded, sleep-deprived, current day lifestyle.

12. This is Depression

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Dr. Diane McIntosh makes depression easy to understand in her book This is Depression. As the name suggests, the book explains in simple terms what depression is all about and what are its causes. It also lays of how one’s early life experiences influence mental health during later life and how one can seek help.

In addition to this, Dr. Diane also reveals ways in which you can talk about depression with your loved ones. Further, she also guides on the various treatments available for depression, antidepressants, and how they function.

She even discusses the common side-effects of various anti-depressants and what are the options available to treat depression without medication.

Towards the end of the book, she cheats out a critical path to recovery that one can adopt to deal with depression.

This book is a simple guide to depression and can be used both by caregivers and people struggling with this mental illness.

13. Change Your Brain Change Your Life

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This book lays out the importance of the brain imaging study of individuals to know if their brains work right. It lays out how the brain works and how one can make it work better.

The author, Dr. Daniel Amen, a neuropsychiatrist, puts down the insights gained from the brain SPECT (single-photon emission computed tomography) studies done on people. These studies reveal the blood flow and activity patterns that tell how the brain functions.

The doctor in his book reveals that it is important to study an individual’s brain using brain imaging technology. This is because without studying the brain, it is difficult to say what the person is going through.

This book helps one to understand more about his brain and gives you ways in which you can improve your brain functioning. Such an understanding of the brain and getting ideas for improvement help on unbecoming more effective.

The aim of the author through this book is to help the reader to want a better brain. This is because living an enhanced life depends on having an improved brain. Further, the various concepts discussed in the book will help you to be more empathetic and change your perspective towards people who are struggling with mental illness.

14. Spark: The Revolutionary New Science of the Exercise and the Brain

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Spark is one of the self-help books on depression that explains why physical activity is so important for how we think and feel. The author of the book Dr. John J. Ratey, in this book, lays out the science behind exercise that forms the building blocks of learning.

That is, how exercise:

influences one’s attention, mood, and anxiety
how it protects against stress and reverses effects of aging and
how it can prevent effects of hormonal changes in women

Dr. John also explains how increased stress levels can shrink certain areas of the brain. And how physical activity results in boosting the brain’s infrastructure. The way muscles grow with use and diminish with inactivity. Likewise, the neurons in the brain connect through branches that flourish with increased physical activity. This results in improved brain activity.

He further reveals that muscle activity produces proteins that reach the brain via the bloodstream. In return, the proteins reaching the brain help individuals in higher-level thought processes.

This book puts out the connection between the brain, mind, and body. By understanding brain functioning and its communication with your body, you can manage problems and let your mind run along effortlessly.

15. Learned Hopefulness: The Power of Positivity to Overcome Depression

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Learned Hopefulness is a book that lays out how hope takes us to our destiny despite there being numerous obstacles. Using the science of positive psychology, the author Dan Tomasulo, a Ph.D., reveals that people want to live meaningful and fulfilling lives.

If one concentrates on cultivating the best within oneself he can move towards the best possible future. Positive images about one’s future give him hope which takes him towards his destiny despite the obstacles.

However, we come in our own way because we lose hope owing to the shackles of our minds. The author puts out clearly that there exist tools to be hopeful and learn habits that will help you to move towards your positive destiny.

It doesn’t ask you to forget your suffering but guides you to maintain a balance by increasing your awareness and rethinking what your future could be.

Basically, it teaches you to use your imagination to know your strengths and possibilities in life.

16. Depression, Anxiety, and Other Things We Don’t Want to Talk About

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This is a book by Ryan Casey Waller, a pastor and a licensed psychotherapist who himself has been suffering from anxiety and depression. In this book, he shares his own experience of enduring mental illness and how many people fail to admit their mental illness. This is because they feel that such an admission would mean that their faith in God is weak.

He also shares how people suffering from mental illnesses like anxiety and depression often lie to themselves and others. For instance, they would typically say that they’ll deal with the mental issue they are fighting with. As per the author, suffering from a mental illness does not mean that one’s faith in God is falling. Instead, God makes good our suffering and guides us towards a cure.

Still, the author claims that the people suffering from mental illness can feel alone and dispirited as he has experienced the same. Thus, putting together his clinical knowledge and theology concepts, Waller provides an empathetic guide that gives hope.

Waller motivates people with mental illness to have discussions about their mental illness without any shame or guilt. He asks readers to know that self-knowledge is critical to have a deep connection with God. Additionally, he urges people to get the necessary knowledge and tools needed to support people with mental illness, giving them love and self-care.

17. The Antidote: Happiness for People Who Can’t Stand Positive Thinking

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The Antidote is one of those books on anxiety and depression that compels you to think over the years-old advice on happiness in a completely new way. Many self-help preachers have been urging people to think positively and be optimistic about life and its various aspects to be happy.

However, Oliver Burkerman, the author of this book, claims that one’s relentless effort to prevent negative thinking is what makes one feel anxious and unhappy.

In this book, he urges readers to rethink their attitude towards uncertainty, death, and failures in life. As per him, one can get happiness by accepting the things he runs away from in his life.

This book is a counter-intuitive guide that acknowledges the power of negative thinking.

18. Depression-Free, Naturally

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Depression Free Naturally is one of the self-help books for depression that contain principles to help you overcome unresolved emotional problems. This is despite you taking therapy, medication, healing sessions to overcome your mental issues.

Founder of the Health Recovery Center, Joan Mathews Larson shares the biochemical methods and tools. These have been tried and tested on several people showing symptoms of anxiety, depression, sullen mood, etc.

Having lost her teenage son to drug abuse, she says that no amount of talk therapy can repair the imbalanced biochemistry. She reveals that there is an enormous body of research that confirms that alcohol, prescribed drugs, stress, poor nutrition, and poor absorption destroy many natural substances.

These substances are needed by the human brain to control one’s emotions. Unfortunately, this leads to our brains changing physically but such changes are expressed emotionally.

Therefore, no amount of talk therapy or advice can change the brain’s biochemistry. In this book, Joan shares her program that will help you to improve your quality of life.

19. First, We Make the Beast Beautiful

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First, We Make the Beast Beautiful is one of the best books for depression written by Sarah Wilson, the best-selling author, and entrepreneur. In this book, she concentrates on anxiety which she has suffered her entire life. She puts her years of research into perspective as she talks about the triggers, treatments, and fads associated with anxiety.

Throughout the book, she shares her insights gained from interviewing Dalai lama, various mental health experts, and people suffering from mental issues.

She even puts forth the fact that anxiety is challenging and a risky mental illness. She redefines anxiety as a spiritual hunt over a troublesome disorder.

She says it’s a state of longingness that takes one nearer to what is important and what truly matters.

This book is funny, poetic, and at the same time practical in terms of helping people with anxiety to feel better about their state. The author also talks about the number of opportunities this common mental issue gives one to live a fulfilling life.

20. Hello I Want to Die Please Fix Me

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This is a memoir of the award-winning journalist Anna Mehler Paperny. In this, she bravely puts out her experience of depression and her journey to look for aspects known and unknown about this mental issue.

Depression is a mental disorder that affects one-fifth of the population and this is one of those books to help with depression. It provides some priceless solutions to those who are seeking the same.

It offers a mixed back of moments – funny, serious, exciting, and heartbreaking that leave the readers with everlasting impressions. Anna was just 20 when she attempted suicide. That’s when she put her reporter skills to use to know more about this mental issue.

She took various mental treatments available to find answers to a host of questions about depression. She puts out clearly how depression results in the devastation of people. Additionally, she lists down various schools of therapy, medicine, and pharmacology. Further, she’s put the interview conversations she’s had with a host of significant medical professionals across the US and Canada.

January 9 2022

17 Best Motivational Books of 2022 You Must Read

Akanksha Bajaj Relax

We all lack motivation at some point in our life. Life’s challenges and tough rides put us in a state where it gets difficult to pick ourselves up and get going. But a few words of motivation come to our rescue and help us to get back. As Zig Ziglar puts it “People often say that motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily.” And the ideal way to get your share of daily inspirational reading is to go through some of the best motivational books.

As one of the Cicero quotes says ” If you have a garden and a library, you have everything you need.

Thus, many famous authors like Mark Manson, Stephen R. Covey, etc have written some of the top inspirational books. These provide you with some valuable life lessons that motivate you and help you live a meaningful life.

Best Motivational Books

1. The Subtle Art of Not Giving a Fuck

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The Subtle Art of Not Giving a Fuck is one of the top motivational books by the bestselling author Mark Manson. In this book, Manson, in his straight-on-the-face, no-nonsense style of writing, gives you some important realizations that hit you hard. As you read chapter after chapter, you get to know the substandard beliefs that hold you back from leading a meaningful life. Apart from his foul-mouthed approach that shakes you up, the real-life stories he shares are eye-opening.

These are stories from his own life and some of the well-known personalities across the world. Through these, Mark brings forth the idea that none of them were without problems. But, what helped them live a fulfilling life despite such issues were the good values. In his book, he distinguishes good values from bad values.

As one of the Mark Manson quotes puts it “Our values determine the nature of our problems, and the nature of our problems determines the quality of our lives.

Further, he claims that happiness comes from solving problems and that the only thing that is certain is death.

This is a motivational book that you would want to keep by your bedside. This is to motivate you each time you feel weak, worthless, or hopeless about yourself and life in general.

2. The 48 Laws of Power

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This is a book by Robert Greene, an international best-selling author who is also the author of the book ‘The Laws of Human Nature. The 48 Laws of Power lays out 48 laws that help individuals to have power over people and events. The author compares the greed for power that exists today with the power dynamic that was there in the cunning world of the old aristocratic court. He says that today’s world considers itself as the summit of fairness. However, bad emotions like envy, greed, hatred, lust, etc still spur within us. This is much like these old aristocratic courts. They too considered themselves to be the highest point of refinement and fairness. However, what simmered beneath were these dark emotions.

As one of the quotes by Niccolò Machiavelli mentioned in the book says “Any man who tries to be good all the time is bound to come to ruin among the great number who are not good. Some of the laws of power mentioned in the book are as follows:

Conceal your intentions
Always say less than necessary
Make other people come to you – use bait if necessary
Infection: avoid the unhappy and unlucky
Learn to keep people dependent on you

Best Inspirational Books

3. Unfu*k Yourself: Get Out of Your Head and into Your Life

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Unfuck Yourself is another best-selling motivational book for people who undergo a self-defeating monolog. So if you are out of those people who :

Self-doubt
face that continuous internal murmuring and judgment that ceases to end
hear that internal voice saying to them that they are worthless, lazy, or not good enough, this book is for you.

As per the author Gary John Bishop, we all engage in self-talk. In fact, it doesn’t matter if we are introverts or extroverts. We talk about a number of things to ourselves on a routine basis. As mentioned in this book, studies reveal that we have close to 50,000 thoughts each day. Given these numbers, the author asks us to ponder over the boatloads of things we say to ourselves but shouldn’t say or try to defeat.

Further, he also emphasizes that no doubt we cannot control these automatic thoughts from coming to us. But, we can certainly decide the amount of importance we need to give to various thoughts.

He further reveals that the current research in the fields of neuroscience and psychology. As per the studies, the kings of conversations we have with ourselves have a significant impact on the quality of our lives.

Self-Motivation Books

4. The Mountain Is You

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The Mountain Is You is a book that makes you hopeful in times of hardships and distress. Brianna Wiest gives some amazing insights on why and when we self-sabotage and how we can avoid doing it. She provides some practical tools that help you to develop courage and get a deep understanding of why you are here. That is, get the courage and understanding to climb your own mountain.

According to Brianna, life is actually working for our best interest much like nature. Although, it may look as if we are only being offered alterations, difficulties, and hardships. Just like nature is most fertile at its boundaries where the climates interact. Similarly, we undergo a transformation when we are at our respective edges. These are these times in our life when we are compelled to move out of our comfort zone and recollect.

We no longer depend on our defense mechanisms to astray us from the problems we are experiencing. That’s when we may feel that we have hit a low in our lives. But, in reality, this is the time of self-awakening as we acknowledge our problems that were being ignored for a long time. In the words of Brianna, “the breakdown is often just the tipping point that precedes the breakthrough.

5. The Four Agreements

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Four Agreements is a book that contains a behavioral code that is said to be founded on Toltec wisdom. Toltec wisdom promotes the idea to be free from beliefs that are responsible for one’s suffering and limitations. As per the Toltec wisdom, each one of us enters into agreements with ourselves, God, as well as others. It is through these agreements that we typically tend to say who we are, what we can do, and what we cannot.

Now, some of these agreements do not cause any issues with our routine functioning. While there are certain agreements that cause challenges for they instill fear which drains up a person’s emotional energy. Thus, as per the author Don Miguel Ruiz, one must do away with these agreements forced on oneself out of fear or societal obligations to be free and happy.

This book talks about the four important agreements that individuals should make to influence their happiness. These are as follows.

an agreement to not take things personally. This is because each one of us has different perceptions about various aspects of life. And to take someone’s view personally only leads to vices like hatred, anger, etc which are self-impeding.
to take responsibility for one’s words and actions.
to not assume things as assumptions lead to suffering
to always give your best

Best Motivational Audiobooks

6. Courage Is Calling

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Courage Is Calling is one of the outstanding inspirational books by Ryan Holiday. In this, he introduces the four virtues that one needs for a good life. According to the ancient world, the four key virtues include courage, temperance, justice, and wisdom.

This book talks about Courage, the first virtue which is marked by bravery, sacrifice, honor, and fortitude.

In this book, Ryan Holiday quotes Marcus Aurelius who called virtues the touchstones of goodness. Our life is all about making choices between the virtues and the vices.

Further, these must be practiced by everyone, irrespective of their gender, strength, or nature. Taking about courage in this book, Ryan quotes Leo Tolstoy, who said the following quote about courage:

“There is no deed in this life so impossible that you cannot do it. Your whole life should be lived as a heroic deed.

Further, he says that courage is something that is valued the most. Yet, it is rarely found in people. Also, it exists in each one of us, infinite, and renewable. Yet, it remains rare because humans are afraid and want to go for something that is safe and convenient.

For instance, why fight ourselves? Instead, it must be left for people who are better trained and equipped for this. In addition to this, Ryan further holds that as per philosophers courage is not divided into categories like physical and mental courage. Courage is courage. It is sacrifice, determination, persistence, commitment, and truth. It is something others say you shouldn’t or cannot do.

7. Letting Go of Nothing

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Letting Go Of Nothing is a book by Peter Russell is what you need on your path to spiritual growth. Russell is this book that beholds that it is the internal letting go of the attachment to thought and emotions that leads to spiritual awakening.

He puts it clearly that saints and Sufis in ancient times considered letting go necessary for spiritual awakening. From Islamic Sufis to saints in India and Buddhists, one needs to give up on everything material one could attach himself to. For instance, material possessions, rich food, home, comfort, sexuality, etc.

The main purpose behind giving up these worldly possessions was to starve one’s ego to death. But as per Peter Russell, giving up on material possessions didn’t really free them from their egoic sense of self. That is one way or the other, ego used to come back via some means.

That’s why Peter talks about letting go of something which is internal rather than external. He clarifies that one must focus on the inner dimension of giving up. This includes giving up on the attachment to thought and emotions. This is because it is these thoughts that compel us to perceive or rather misperceive reality.

These thoughts are nothing but narratives, that constant voices in our heads which are the basis of all complaints, expectations, regrets, etc. And these narratives, especially the ones that are repetitive, become the cause of all worry and anxiety.

8. The Power of Vulnerability

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The Power of Vulnerability is an audiobook by the American professor and author Brené Brown that puts all her work together. Through this, she explains how being vulnerable can actually work in our favor and is actually the starting point of joy, love, a sense of belonging, and authenticity.

The vulnerability has a kind of stigma attached to it. Typically, being vulnerable is linked to being weak. This is because it is commonly associated with emotions like fear, shame, and uncertainty. However, as per Brown, being vulnerable helps us to give up on that shield that stops us from experiencing life and having opportunities to find our purpose.

According to Brown, being vulnerable to life, people, events, and whatever comes our way is not a sign of weakness but audacity. She says that we don’t want to feel disappointed, shameful, or experience sadness. That’s why we use defenses like cynicism, paralyzing ourselves against joy, and turning off our inclination to love.

But we as people forget that we give up on so much in the name of this self-defense. Through this book, she pleads readers to be whole-hearted by becoming aware of one’s vulnerability. In addition to this, she also teaches us how to be there, showing ourselves up instead of defending ourselves. In this audiobook, she breaks the myths attached to vulnerability and educates us about the strategies we use for self-defense. Additionally, she also teaches how to practice wholehearted living via stories in this six-hour-long audiobook.

Inspirational Audiobooks

9. The 5 AM Club

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The 5 AM Club is a book by the best-selling author Robin Sharma. This is a book that is coming out of his experience and work of over 20 years. As the name goes, this book is about the morning routine that has enabled his clients to be productive. Not only this, but it has also helped them to live a healthy life and keep their serenity intact in this complicated world.

In this book, Robin Sharma reveals that there are so many people who have achieved outstanding results following the morning routine. In addition to this, they were able to feel alive and be happy.

The book reveals the struggle of two strangers who meet a tycoon. And this tycoon unknowingly becomes their mentor.

This book will give you an understanding of how the most successful people of the world start their mornings. Morning routines that lead to outstanding outcomes. In addition to this, this book will also help you know how you can find time for exercise and self-growth.

Inspirational Books Based on True Stories

10. Man’s Search for Meaning

Man's Search for Meaning Best Motivational Books of 2021

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Man’s Search for Meaning is a very famous book written by Victor Frankl, the Austrian neurologist who survived the death camp. The book covers personal experiences of unlimited prisoners told by Frankl who himself was a prisoner.

However, he survived the death camp and wrote this book that narrates the day-to-day life in a concentration camp that brings out the mind of an average prisoner.

This book is not about the suffering of great heroes. However, it is about sacrifices and the suffering of the unknown victims. As per Frankl, an outsider would think with emotion and pity about the likeness of people in a death camp.

And this is where he would go wrong. An outsider has no clue about the daily flight for existence that prisoners had to experience. This book explains the experience of the prisoners by the man who himself was a prisoner in the death camp without attaching personal bias as far as possible.

Inspirational Novels

11. The Artist’s Way

The Artist's Way Best Motivational Books of 2021

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The Artist’s Way is a book by Julia Cameron who is called ‘The Queen of Change’ by The New York Times. She is acknowledged for starting a movement in 1992 that made the concept of creativity popular. People understood that unchaining one’s creative potential is what makes for a more meaningful life.

Additionally, it’s a book that serves you with a twelve-week course that tells you the process of winning back your creative self. It helps you get rid of the negative thought that most of us are conditioned for which says that we are not talented enough.

Accordingly, here the 12-week program starts with the most important tools for winning back your creative side. These include the Morning Pages and the Artist Date. Where the Morning Pages refer to the daily writing ritual, the Artist Date is the time you keep to grow your inner artist.

Further, she provides a host of exercises, activities, and motivates readers to read each chapter closely. Basically, this book is a step-by-step guide that will help you get rid of the artist’s block. This may include fear, jealousy, guilt, etc. At the same time, it gives you tools to replace these blocks with self-confidence and productivity.

Inspirational Biographies

12. Untamed

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Untamed is a memoir written by the activist and the best-selling author Glennon Doyle. The book talks about the challenges women have to face to be themselves, given the conditioning and the social pressure. Women are always asked to keep their discontentment a secret. In the wake of being good mothers, partners, and daughters, women have been suppressing their feelings beneath cultural conditioning and years of substance abuse.

In this book, she expresses her own unhappiness when she realized she was a lesbian. However, she had to or rather was forced to bury this truth to make people around happy. However, she shares the journey of how she realized who she was and how she decided to quit being good to please others. How she chose to give up on the expectations of the world out of her and live the way she wanted to.

This book is a reminder for women who sacrifice to live for the sake of different roles they play. It basically gives them the understanding that being a good mother in no way means dying each day for your family. However, it rather should be about living each day to the fullest.

13. Feeding the Soul

Feeding The Soul Best Motivational Books of 2021

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Feeding the Soul is a book by Tabitha Brown, the American actress, and vegan food influencer. In this book, she appeals to the people out there, who are struggling to make good out of their lives. She serves you with both affirmations and inspiration on how to live your life with freedom, love, and peace of mind.

She says that people always look at her now and tell her what a beautiful life she has. However, they are only looking at her life from the outside. That is, they are looking at the fruits and ignoring the roots.

Through her own life stories, Tabitha consoles all the people striving to make good out of their lives that it is never easy and quick. That, she herself has been through anxiety, depression, auto-immune pain herself and come out strong.

She was at such a juncture where she had never thought that she would be able to pull herself out of this darkness. But, she made it through and decided that the day she makes a breakthrough, she will be the light for others. This would help them to come out of the darkness.

In this book, the author gives faith, hope, and light to people who are struggling to make it in life. She says that it is never easy and that you are not alone. No matter what the journey looks like today, it shall pass.

Further, she even cautions that nothing happens overnight. The fear of uncertainties has made more and more people stressed and anxiety-ridden. But through her life stories, she gives hope that life is not always difficult. There are lighter moments in the book that will make you laugh. There are also instances where you will cry.

Finally, she also shares some of the easy vegan recipes in her book for you to cook by the spirit.

14. Tuesdays with Morrie

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Tuesdays with Morrie is the New York Times Best Seller written by the journalist Mitch Albom. The book is about Mitch and his professor Morrie. Morrie Schwartz was Mitch’s favorite professor, whom he introduced his parents to on his graduation day. Morrie was very fond of Mitch and told his parents on the graduation day how Mitch took every class Morrie taught and that Mitch was special.

Mitch hugged his professor and promised to keep in touch. But, after stepping out of college, Mitch gets caught up in life and its demands. He has a serious encounter with death where he sees his favorite uncle, just 44, died due to prostate cancer. This changed his life all of a sudden and he started feeling that time is very precious. So, he completed his master’s degree in journalism and decided to never look back. This is because his uncle worked in a corporation and hated his boring, routine job. Mitch didn’t want to die like his uncle.

However, Mitch narrates how in the wake of this, he lost contact with his loved ones. Then, events take place where he gets to meet his favorite professor Morrie. However, Morrie is now in a wheelchair and is suffering from a terminal illness. But, the professor hasn’t lost hope from the day his doctor told him about his illness which will lead him to death. Mitch, in his final meeting with Morrie, learns his last lessons of how it feels like dying. And how one should ideally live his life.

Books on Success and Motivation

15. Can’t Hurt Me: Master Your Mind and Defy the Odds

Can't Hurt Me Best Motivational Books of 2021

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Can’t Hurt Me is a book written by David Goggins, the U.S. armed forces icon, and named by the ‘Outside’ magazine as ‘The Fittest (Real) Man in America. In this book, Goggins shares stories from his life. He narrates instances of how he was born broken, grew up with the beat downs, was tortured in school, and called a nigger innumerable times.

And much like many people, he used to say that God dealt him a bad hand. He also reveals that he knows what a bad hand feels like because he has faced it all. Typically, it is normal for people to make bad choices in such circumstances. This is because this comes naturally to humans as that’s how our brains function.

However, he chose a path full of pain, accepted and loved his suffering, and changed himself from a weak personality to the strongest one. As per him, no matter who you are or what your parents do, you are just living at 40% of your real capability.

According to Goggins, all of us are capable of doing so much more. However, it takes a lot of will, heart, and a determined mind to achieve that. He says that we all become eligible to die from the day we are born. Similarly, we also become eligible for finding our potential and preparing ourselves for the fight ahead. It is only you who can control your mind which helps you to live a fearless life filled with achievements.

16. The High 5 Habit

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The High 5 Habit is a book written by Mel Robbins, the international best-selling author of the book – The 5 Second Rule. In this book, the author talks about the high 5 habits that she’s proud to discover. As per the author, she found this rule one morning when she was in the bathroom, brushing her teeth.

That’s when she got a glimpse of her in the mirror and started complaining about everything that formed part of her. The dark circles under the eyes, the pointed chin, the loose skin on her stomach, etc.

She started thinking about a number of improvements she needs to make to look good. Basically, she went into the self-critical zone, given the increasing demands of life.

This is when she realized that things could really turn if there would be someone to tell her that all will be well. That’s when she discovered the high 5 habits. That is, giving a high-five to yourself each day.

It’s like without uttering a word, you give yourself the assurance that you can do it. It is about being kind towards yourself and saying that you are not alone.

17. Whatever It Takes: Master the Habits to Transform Your Business, Relationships, and Life

Whatever It takes Best Motivational Books of 2021

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Whatever it Takes is a book written by Brandon Bornancin, the CEO and founder of Seamless.AI, one of the top 50 LinkedIn startups.

As per the author, you have to have a ‘Whatever It Takes’ attitude to amplify your success. He says that one needs to get rid of self-limiting beliefs, develop such an attitude, and continue to strive regardless of challenges.

He’s out of people who became the richest kid in college with his first business venture and lost it all in his second. He says that one must take his failures as the fuel one requires to get up and get going. And this is the point from which you must do whatever it takes to achieve your goals.

In fact, the author wrote this book during the pandemic so that he could reach out to people who were shutting down their businesses. He lost all his money in his second venture during the 2008-2009 global financial meltdown. That’s when he learned how to survive the tough times.

In this book, he shares the bulletproof mentality that his team at Seamless.AI practiced. This helped them grow the company by over 300%, all during the pandemic.

One of the quotes from this book is from Will Smith’s popular movie, Pursuit of Happyness. It says “Don’t ever let anyone tell you, you can’t do something. Not even me. You got a dream, you gotta protect it. People can’t do something themselves, they want to tell you, you can’t do it. You want something, go get it. Period.

December 31 2021

The 12 Best Indoor Water Fountains of 2022

Akanksha Bajaj Relax

In this article, you will learn about a few of the best Indoor Water Fountains of 2022:

Indoor Water Fountains
Tabletop Fountain
Outdoor Water Fountains
Wall Fountains
Home Depot Rocks
Outdoor Water Fountains
FAQs

A variety of places have installed water features like water fountains, water walls, fish tanks, and fish ponds. Be it healthcare facilities, childcare centers, adult centers, or commercial spaces.

This is because the sounds of softly trickling water help in creating a calming environment.

A study showcases that water features bring great mental benefits for individuals. Therefore, it is important to incorporate water features both in indoor and outdoor design to enhance the quality of life of individuals.

Besides this, the study also claims that people experience an air of sophistication, elegance, and relaxation in their outdoor spaces having water fountains.

Further, they feel a sense of connection to the natural environment, calmness, and relaxation.

Thus, to promote a high quality of life, research says that it is important to reduce stress. And water is one of the mechanisms that has proven to reduce stress in individuals.

It stimulates an individual’s senses which further lead to an emotional response and a higher form of living.

Therefore, in this article, we will walk you through some of the best indoor water fountains of 2022 so that you can incorporate them into your indoor spaces and lead a high quality of life.

Indoor Water Fountains

I. Bamboo Accents Water Fountain & Pump Kit

It’s an indoor water fountain that helps in creating a zen garden producing the calming sounds of a cascading waterfall.

The water fountain incorporates an arm bamboo spout and a pump that transforms your indoor space into a mini-oasis.

To make the indoor space more zen-like, you can place your own ceramic or pottery bowl below the bamboo spout for the water to flow and produce soothing sounds.

It’s a DIY indoor water fountain. So, you do not have to worry about setting the water fountain as it just takes 5 minutes to customize the feng-shui look of your indoor space.

All you need to do is place the electric pump inside the bowl and submerge it into water. Cover the submerged pump with indoor fountain accessories like home depot stones, crystal gemstones, decorative flowers, rocks, etc.

Then, cover the bowl with the sleek and handcrafted bamboo spout. You have your customized water fountain ready within minutes.

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II. Alpine Corporation Water Jar Fountain With LED Light

This is the second-best indoor water fountain on our list. The water jar fountain from the house of Alpine Corporation features a water pump in the interior of the jar.

Further, the pump is electrically corded. So, you just need to plug it in to experience the sounds of a trickling stream of water flowing right from the top of the jar.

Besides this, you can give your indoor/outdoor space a vintage cum modern look.

It’s because the water jar incorporates a cracked design with a rust concrete construction and turquoise color that enhances your indoor space.

Plus, the soothing sounds emanating from the water flow adds a peaceful ambiance to it.

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Tabletop Fountains

I. HoMedics Indoor 3-Tier Relaxation Tabletop Fountain

The first indoor waterfall on our list of tabletop fountains is HoMedics’ Indoor 3-Tier Relaxation Tabletop Fountain.

This is one of the bestselling indoor waterfall fountains that gives you a calming and zen-like experience in your indoor space.

The HoMedics’ tabletop fountain features a 3-tier artistic design that leaves no stone unturned in producing gentle soothing sounds of flowing water.

To produce the calming sounds, the water fountain incorporates a silver fountain along with river rocks, 3 leaf tiers, a fountain base, and an electric pump.

These add ons like the LED lighting and the natural river rocks along with the flowing water sound help you destress anytime.

Thus, you can use this tabletop fountain after work to unwind the day, during yoga or meditation sessions, or while sleeping.

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Also Read: The 20 Best Yoga Blankets

II. Alpine Corporation Tiered Column Tabletop Fountain

The second best-selling tabletop water fountain is the tiered column tabletop fountain from the house of Alpine Corporation.

This indoor waterfall fountain comes with three candles, weathered stone-like pillars, natural stones that give your indoor space the ambiance of tranquility.

The experience is similar to a water oasis producing sounds of the flowing water trickling down a cascading waterfall.

Thus, the electric pump drives the water through the three-tier spout which then flows into the lower basin filled with water and natural rocks.

Moreover, the tea candles when lighted provide a subtle and intimate source of light to your office, bedroom, living room, or any other space that you wish to decorate.

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Also Read: 20 Best Aromatherapy Candles

Outdoor Water Fountains

I. Alpine Corporation TIZ194BZ Alpine 2-Tier Rustic Pump Barrel Waterfall for Garden

As per a study, psychologists agree that most people get positively attracted to nature and certain aspects within nature.

Thus, small gardens with ponds act as areas of refuge, escape, and relaxation for people dwelling in large urban cities.

This is because the brain becomes conscious of the soothing sound of the trickling water and replaces the negative thoughts with a soothing scene of flowing water.

Therefore, the first outdoor water fountain on our list is Alpine Corporation’s 2-tier rustic pump barrel waterfall.

This outdoor water fountain comes with faux wood barrels and a pump head featuring a rust look. The interior pump pushes the water and expels it via a two-tier barrel design.

Thus, the trickling sound of the water relaxes your mind and adds a peaceful ambiance to your outdoor setting.

All you need to do is place the outdoor water fountain in the outdoor space you like and plug in the electric water pump.

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II. Kenroy Home Lincoln Fountains Wood Grain Finish

You must go for Kenroy’s Lincoln Fountain if you want to add a contemporary yet rust-textured waterfall fountain to your garden or patio.

The Lincoln floor fountain from the house of Kenroy Home is a four basin water fountain comprising a rectangular tower with a stepped look.

Thus, water flows from the top basin down to the bottom trickling from one vent to the other.

The fountain’s contemporary design with rustic coloring with wood grain finish gives it a vintage look. Therefore, it’s a perfect piece for your vintage-inspired outdoor space.

Plus, the indoor waterfall fountain emanates pleasant sounds of trickling water thus adding the element of tranquility to your outdoor space.

The outdoor water fountain features a thermal sensitive water pump comprising an industry-leading motor and other components. Thus, the pump shuts off when the water level is too low.

Besides this, the rustic lodge-style water fountain is quite durable as it is crafted from lightweight wood grain-finished resin. Further, the resin does not fade and chip easily.

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Wall Fountains

I. Alpine Corporation Mirror Waterfall Fountain with Stones

The Mirror Waterfall Fountain from the house of Alpine Corporation adds natural beauty to your indoor or outdoor space.

This contemporary-looking wall fountain incorporates a reflecting mirror with water gently falling from the top of the mirror laying under the aluminum construction.

The falling water trickles onto the bed of natural stones at the bottom and produces a soothing sound, just like a natural waterfall.

Thus, the soothing water sound adds peace to your indoor or outdoor space and relaxes your mind.

Plus, the soft halogen light projecting onto the waterfall focuses your mind on the trickling water and takes negativity away.

This water fountain can embrace any corner of your home or office as it’s got perfect size and brings about peaceful sounds.

Remember, you need to use a soft terry cloth along with soapy water to clean the mirror.

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II. Kenroy Home Royal Fountains Sandstone Finish

If you are looking for a classic wall fountain, then choose Kenroy Home’s Royal Fountain. This water fountain features a lion head accent and is crafted using sandstone finished resin.

In addition to this, the light sandstone finish goes with the ornate detailing thus adding elegance to it.

Plus, the textured paint coated on the top surface is resistant to any kind of chipping and fading. Therefore, the royal fountain is quite durable.

Besides its classic appeal, this Kenro wall fountain features thermal-sensitive pumps that shut off automatically when the water level is too low.

This keeps the internal electric pump cool, prevents any damage, and saves energy.

Additionally, the electric pump comprises an industry-leading electric motor as well as components that help in giving optimal performance.

What makes this water fountain unique is that the pump comes with a valve that controls the flow of water and prevents it from getting splashed.

To top it all, the soft LED lighting gives your patio, garden, living, or any other space the much-needed soothing glow.

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Home Depot Rocks Water Fountains

I. Peterivan 4-Tier Cascading Resin-Rock Falls Tabletop Water Fountain

The Peterivan’s 4-tier cascading resin-rock water fountain is one of the bestsellers among small water fountains.

This portable water fountain is crafted from polyresin mimicking the look and feel of natural rocks.

It comes with a small plastic bowl at the bottom that holds the submersible pump circulating the water through a four-tier resin structure.

Thus, the water flows through all the tiers in a cascading manner and finally falls into the plastic bowl covered with a bed of natural rocks.

The cascading water brings about peaceful sounds of rippling water thereby adding tranquility to the surroundings.

Besides this, the small water fountain features an LED light that sits within a crystal-looking ball placed on the topmost tier.

Thus, the LED light adds to the calmness, relaxation, and beauty of any space where the water fountain gets placed.

It’s very easy to use as you just need to connect the LED light and the pump with a hose and then add water to the home depot rock fountain.

Then, you need to plug it into a standard electrical outlet to experience calmness and relaxation.

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II. Sunnydaze 6-Tier Staggered Rock Falls Tabletop Fountain with Colored LED Lights

Another home depot rock fountain on our list is Sunnydaze’s 6-tier rock waterfall. Just like the above fountain, this one is crafted from durable polyresin and fiberglass material.

Hence, the small water fountain is sturdy yet easily portable. This rock waterfall fountain also incorporates footpads at the bottom to prevent any surface scratching.

In addition to this, the indoor water fountain features a splash guard placed right at the top tier to avoid any kind of water splashing.

Besides, the tabletop fountain runs with an electric pump that circulates the water through all six tiers. The water cascades to the bottom tier consisting of a soft LED multi-colored light.

This means the rippling sound of water combined with subtle lighting illuminating the water fountain adds to the stillness and serenity of the surroundings.

The tranquility is further enhanced with the quiet electric recirculating electric pump.

Moreover, this small water fountain is very easy to use. You just need to assemble it, add water, and plug it into a standard electric outlet.

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Garden Water Fountains

I. Peaktop Water 4 Tiered Bowls for Outdoor Patio Garden Backyard Decking Decor

This cascading waterfall fountain is a perfect piece of decor for your patio or garden. It features four tiered bowls and stone textured columns stacked on top of one another.

This garden waterfall is crafted using resin oozing natural looking stone texture that is waterproof, rust-resistant, and durable.

Further, each of the tiers comes with a built-in LED light that illuminates the fountain and displays the beauty of nature in a magical way.

In addition to the lighting, the Peaktop’s garden water fountain includes an electric pump and all the necessary components for installation.

The pump drives water from the top tier and cascades to the bottom tier mimicking the sounds of natural waterfalls.

Thus, such soothing sounds block away the surrounding noises and add calmness thereby lending relaxation and peace.

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II. Universal Lighting Ravenna Italian Fountain

The last on our list of the best water fountains of 2022 is Universal Lighting’s Ravenna Italian Fountain.

This garden water fountain is one of the best selling home decor items and is a perfect choice to add serenity to your surroundings.

Again, this outdoor water fountain is a classic garden or patio decor piece featuring spouted edges and three-tier basins.

The design reflects remnants of the Italian artistry offering a calming influence for your outdoor spaces.

Further, the garden water fountain incorporates an electric water pump responsible for the cascading water flow.

The water flows from the top basin and finally falls into the basin at the bottom thus bringing about calming trickling sounds of water.

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Final Thoughts

Both indoor and outdoor water features like waterfall fountains, ponds, etc have physiological and psychological benefits for us humans.

Scientifically, surroundings closer to water bodies have increased levels of negative air ions that enhance your immune system and central nervous system.

Further, these add moisture to the environment that makes the air fresh and breathable. Besides this, the sound of water helps you in getting rid of the negative thoughts and gives you relaxation as well as calmness.

FAQs

1. Is it good to have indoor water fountains?

Ans: Besides adding beauty to your indoor space, indoor water fountains offer a host of mental and physical health benefits.

These include:

Stimulating the senses and leading to increased emotional response thus offering relaxation as well as reducing stress
Promoting calmness as the brain becomes conscious of the soothing sound of water and replaces negative thoughts with thoughts of water
Healing patients due to their interaction with nature as they exhibit a strong sense of purpose and fight harder to recover
Relaxing the child’s brain, physically eliciting a sense of peace and trust, and developing a cohesive environment
Enhancing the neurological learning of children and promoting their overall mental and developmental growth
Increasing productivity and creativity of employees at work place as they find a peaceful escape for a few moments before reconvening at their hectic job

2. Which water fountain is good for the home?

Ans: A good water fountain is one that has the following characteristics:

Durable, rust-resistant, and resistant to chipping
Have bowls or basins crafted from heat-resistant material to keep the temperature of water low
Consist of bowls or basins having a minimum depth of 15 inches to place oxygenating plants, electric pump, natural stones, and fish
Must have an optimal sound level to provide relaxation and thermal sensitivity
Have a valve that controls the flow of water to avoid water splashing
Must feature water-level independent nozzles
Have a high-quality submersible suction pump

3. Which water fountain is best?

Ans: The best water fountain is the one that has all the above-mentioned features.

4. Do indoor fountains produce negative ions?

Ans: As per research, high concentrations of negative air ions (NAIs) and low concentrations of positive air ions (PAI) provide physiological and psychological benefits to humans.

An increased concentration of positive ions in an environment may cause deadly diseases in humans.

Such diseases damage the immune system and might even lead to death in severe cases.

Conversely, high concentrations of negative air ions (NAIs) boost metabolism and strengthen interactions between the muscular and immune systems.

Further, they increase energy levels and produce health benefits for emotions, memory, and human development.

Additionally, NAIs also help improve the functions of the central nervous system, respiratory system, cardiovascular system, and promote hematopoiesis and enzyme activities.

As per research, NAI concentration is higher in areas close to the fountains than in those farther from the fountains.

The increased NAI concentration due to the presence of the water fountains results in improving spatial quality and health.

5. How do water features impact life?

Ans: There are a host of psychological benefits that water features like waterfall fountains offer to us, humans.

Firstly, it promotes an air of sophistication, elegance, and relaxation. This is because the trickling water stimulates our senses and in return produces emotional responses.

Further, the rhythmic sounds of the cascading water replace the negative thoughts with the thoughts of the water feature in front of us.

Thus, it offers us relaxation, calmness, and mindfulness.

6. Where should water fountains be kept in the house?

Ans: As per feng shui, it is advised to place the water fountain in the north direction of your house.

Besides this, you can even place it in the North and North-East directions as they are also compatible with water elements.

Do not place your water fountain in the south, south-east, and west directions as these directions are not at all compatible with the water elements.

Also, it is best to place the water fountains at the entrance of your house as these help in spreading positive energy.

Remember not to place the water fountains or any other water features in the middle of your house or your property.

7. Can you leave a water fountain on all the time?

Ans: It is quite challenging to turn the water fountain on and off quite frequently.

This is because the water pump in the fountain is designed in such a way that it can run continuously.

In other words, running the electric pumps for a long period of time enhances the lifespan of your pump.

Further, a running water fountain will keep it clean as the water will not stagnate and the bacteria will not get deposited.

Additionally, continuous running of the electric pump saves energy relative to switching the pump on and off frequently.

Finally, water fountains add moisture to the surroundings that help in keeping the air fresh and breathable.

8. What are the mental and physical health benefits of Indoor Waterfalls?

Ans: The following are the physical and mental benefits of indoor waterfall fountains:

Boosts your mood
Reduces mental stress and hence its physical effects
Gives high-quality life
Effective functioning of the human body in the form of increased concentration, reduced stress, lesser fatigue
Bringing calmness, peacefulness, and tranquility to the surrounding environment

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Akanksha Bajaj

About Akanksha Bajaj

Posts by Akanksha Bajaj:

What is Self-Esteem?

Define What is Self-Esteem?

I. Global Self-Esteem

II. Self-Evaluations and Self-Esteem

Example

III. Feelings of Self-Worth and Self-Esteem

Self-Esteem

Self-Worth

Why Are People Always Motivated To Have High Self-Worth?

How To Measure Self-Esteem?

Methods of Measuring Self-Esteem

I. Rosenberg Self-Esteem Scale

Self-Esteem Scale

II. Texas Social Behavior Inventory

Texas Social Behavior Inventory Scale

Calculation of the Texas Social Behavior Inventory Scale

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Challenges With The Self-Reporting Measures of Self-Esteem

1. Self-Presentational Challenges

2. Possibility of Becoming Defensive

Theories of Self-Esteem

I. Affective Models of Self-Esteem

Components of Self-Esteem

A. Feelings of Belonging

B. Feelings of Mastery

Example

Development of Self-Esteem

Stage I

Stage II

Attachment Bonds and Self-Esteem

Bowlby’s Attachment Theory

Exploration From a Secure Base

Strange Situation Procedure

Different Attachment Styles

a. Secure Attachment Style

b. Ambivalent Attachment Style

c. Avoidant Attachment Style

Internal Working Model

II. Cognitive Models of Self-Esteem

Cognitive Models of Self-Esteem Formation

Add-Em-Up Model

Impact of Outcomes

Significance of Different Attributes

Weight-Em By Importance Model

Self-Ideal Model

III. Sociological Models of Self-Esteem

Group Pride

Other Reasons

10 Tips for Living With Depression

Depression May Not Occur the Same Way Across People

What Should I Do During Depression?

1. Understand Your Depression

2. Connect With People

(a) Use “I” Statements to Express Yourself

(b) Try Not to Be Alone

(c) Be Clear About The Kind of Support You Need From Others

3. Challenge Negative Thoughts

a) Write Down Statements That Help You to be Optimistic

b) Identify Automatic and Illogical Thoughts

c) Reason Out With Illogical Thoughts

(d) Getting Rid Of Negative Thoughts About Others

(e) Have a Solution-Oriented Approach

(f) Have an Inner Voice That Heals

4. Do Activities That Make You Feel Good

5. Exercise, Exercise, Exercise

6. Eat a Healthy Diet

1. Alcohol and Nicotine

2. Caffeine

3. Sugar and Salt

4. Preservatives

7. Go For Mindfulness Meditation

8. Have a Good Night”s Sleep

9. Managing Recreational Substances

10. Get Your Share of Daily Sunlight

Can PTSD Be Cured Without Medication?

What is PTSD?

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