Author: Nora Zapalac

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How Post-Traumatic Stress Disorder and Stigma Impact Parenting

Introduction

Every family faces its own challenges and experiences. For parents who have experienced traumatic events, resulting in Post Traumatic Stress Disorder (PTSD), there may be additional challenges. Studies have examined the effects of PTSD and how PTSD in parents can affect children who have not been exposed to the same traumatic events. These studies have found a variety of effects, but in the end, safely examining PTSD within the family is a difficult task for the members of the family. This warrants professional help.

What Is PTSD?

PTSD is a condition that can develop in anyone of any age. It is caused by a traumatic event or series of events, such as a disaster, accident, assault, or other serious event. The symptoms of PTSD can include flashbacks, distressing thoughts, avoidance behaviors, being easily startled, and more.

How Does PTSD Affect Parenting?

There are a variety of studies on how PTSD in parents affects children. However, each study uses different methods of collecting data and measuring the impact of PTSD.

Overall, existing studies show several major impacts. First, PTSD can cause emotional detachment in parents. This affects the parent-child relationship and can result in disorganized detachment, where children are unable to develop a stable strategy for coping with distress (van Ee et al., p. 192, 2016). Another possible impact is the impairment of self-regulation in children. Impaired regulation results in an exaggerated stress response and difficulty dealing with stressful situations (van Ee et al. 194-95, 2016). Finally, parenting stress is heightened and satisfaction lowered in parents struggling with PTSD (Christie et al., p. 4-7, 2016).

However, it is not easy to measure the impact of PTSD. Not only is each family different, but traumatic experiences are complex, and each individual’s response to them will vary (van Ee et al., p. 195, 2016). Additionally, many studies of PTSD in parents rely on self-report measures. Combined, these factors make studying PTSD difficult.

At the end of the day, every case is unique in one way or another. Each family situation is affected by many different factors, and it is not easy to predict what role trauma will play. Studies have found that child development and parent-child relationships can be affected. However, PTSD manifests in many different ways, and each parent’s reaction to it and the way PTSD affects their parenting style will vary (van Ee et al., p. 194-95, 2016).

None of this is to say that a parent with PTSD cannot have a successful and fulfilling relationship with their child. Using therapy to find healthy coping tools and healing is a valuable first step to living with PTSD as a parent or as an individual without children. The first step is combating mental health stigma.

The Impact of Mental Health Stigma

Sometimes, taking care of our mental health can feel like a big challenge. Between busy schedules and budget concerns, there are many things that make seeking mental healthcare difficult. However, beyond busy schedules and accessibility, one big factor that stops people from taking care of their mental health is the stigma surrounding mental illness and mental healthcare.

Stigma is a set of negative assumptions or associations people have about something.

When it comes to mental health, stigma can take many forms. For example, a person assumes that someone with a mental health condition is violent or dangerous, or assumes that a person with a mental health condition is weak or looking for attention (Sickel et al., p. 586-587, 2019). Stigma can also cause people to see mental illness as strange or uncommon, but according to the World Health Organization (2022), 1 in every 8 people in the world lives with one.

The effects of stigma are two-fold and occur on both an individual and societal level (Corrigan & Watson, p. 16-18, 2022). On an individual level, mental health stigma often prevents people from seeking mental healthcare. Stigma directly influences a person’s attitude toward treatment by giving them a negative view of mental illness and of seeking treatment. It also influences people indirectly by decreasing their sense of self-esteem and self-efficacy, further increasing their anxiety. All of these aspects may make several parents less likely to seek treatment (Sickel et al., p. 593, 2019), especially for PTSD, thus affecting their parenting styles.

The reason stigma has such power is because parents who might or might not be struggling with mental health conditions may often look for social and familial validation of their identity and voice, instead of utilizing parenting techniques that are relevant for their children, which may vary from family to family. When stigma is present, negative attitudes are internalized by the individual (Sickel et al., p. 594, 2019), in this case, both parents and children. Therefore, it is important that parents help their children develop positive heuristics and relational schemas before they encounter situations that may trigger stigma or misunderstanding about mental health. It is crucial for parents to actively engage in discussions about mental health, ensuring their children grasp the importance of understanding and empathy. By instilling these values early on, children are better prepared to navigate societal challenges and support themselves and others in the face of stigma.

Ways to Prevent Stigma

Sickel et al. (p. 595, 2019) suggest limiting the power of stigma by encouraging primary care providers, i.e., the doctor you would usually go to for help with your routine medical check-up, to regularly screen their patients for mental health conditions, especially when signs of mental health concerns are present. This could help parents with mild to moderate mental health conditions who would not otherwise seek out a mental health professional to receive treatment that could help them and their children.

To further prevent the negative effects of mental health stigma and the underlying PTSD, we can also consider how to stop self-stigma from spreading (Corrigan & Watson, 2022). To combat stigma, the National Alliance of Mental Illness (NAMI, 2017) suggests being willing to talk openly about mental health, educating yourself and others about mental health topics, normalizing therapy by being honest about seeking treatment, and showing compassion to those dealing with a mental health condition. Each of these methods weakens stigma by normalizing discussions around mental health treatment and educating people on what mental healthcare looks like. Furthermore, these practices combined can help heal global PTSD, starting from a communal level.

Conclusion

Stigma can be a powerful force, shaping us in ways we might not even realize. In today’s world, dealing with the effects of the loneliness pandemic and the rise of global technology, taking care of our mental health is a challenge, and stigma makes it even more difficult. However, if we can educate ourselves and others on the effects of stigma and learn to be open about the importance of mental healthcare, we can help ourselves and others overcome post-traumatic stress disorder collectively.

References

Corrigan, P. W., Watson, A. C. (2002). Understanding the impact of stigma on people with mental illness. World Psychiatry, 1(1), 16-20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1489832/

Christie, H., Hamilton-Giachritsis, C., Alves-Costa, F., Tomlinson, M., & Halligan, S. L. (2019). The impact of parental posttraumatic stress disorder on parenting: A systematic review. European Journal of Psychotraumatology, 10(1), 1-13. https://doi.org/10.1080/20008198.2018.1550345

NAMI. (2017). 9 ways to fight mental health stigma. National Alliance of Mental Illness. https://www.nami.org/Blogs/NAMI-Blog/October-2017/9-Ways-to-Fight-Mental-Health-Stigma

Sickel, A. E., Seacat, J. D., Nabors, N. A. (2019). Mental health stigma: Impact on mental health treatment attitudes and physical health. Journal of Health Psychology, 24(5), 586-599. https://doi.org/10.1177/1359105316681430

van Ee, E., Kleber, R. J., & Jongmans, M. J. (2016). Relational patterns between caregivers with PTSD and their nonexposed children: A review. Trauma, Violence, & Abuse, 17(2), 186-203. https://doi.org/10.1177/1524838015584355

WHO. (2022). Mental disorders. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/mental-disorders

Author Bio

Nora is an international student from the USA. She was studying in the Czech Republic for her master’s. Her focus is on the School of Humanities and Social Sciences. She is especially interested in exploring how self-talk and self-awareness affect mental health within queer communities.

“Through my experience as a student living abroad, I’ve learned a lot about taking care of my mental health and handling big life changes. In my free time, I’m an avid reader, knitter, and artist. At WHJ Online Therapy Centre, I worked as a content writing intern, expanding my knowledge of mental health and self-help tools.” – Nora Zapalac

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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How Achievement Goal Theory Models Motivation

Introduction

When we lack motivation, tasks that should be easy feel difficult. When we are motivated, we can tackle big challenges that might otherwise be hard to complete. However, if motivation is such a strong force, it begs the question.

What Drives Motivation?

One explanation for why certain tasks come easily, and others don’t, is Achievement Goal Theory (AGT, for short). According to AGT, when we face a task, we take one of several approaches to completing it. The approach we take depends on our end goal. Goals range from learning something new to mastering a skill to being perceived in a certain way by others (Chazan et al., 2022, pp. 41-43). AGT has evolved over time, meaning there are several different models in use by researchers. While some models are more recent than others, the newer versions are not considered better, and each model is useful in different situations (Chazan et al., 2022, p. 43).

The most recent version of AGT uses a 3×2 model that maps a variety of factors that impact motivation (Chazan et al., 2022, pp. 42-43). The first axis (task, self, and other) represents the sources of our motivation. For task-based goals, we are motivated by “the demands of the task itself.” For self-based goals, we measure our progress against our previous performances. Finally, for other-based goals, we measure our performance against other people.

The second axis (approach and avoidance) represents how we try to achieve our goals. Approach-based methods mean working toward a positive result. Conversely, avoidance-based methods involve working to avoid a negative outcome (Chazan et al., 2022, pp. 41-42). Each combination of task, self, and other, with either approach or avoidance forms an achievement goal, i.e., the goal we work toward when completing tasks.

What is AGT Used For?

AGT can be used in a variety of settings to examine what motivates people’s actions. When used to study classrooms, AGT has shown that certain achievement goals have a positive impact on students’ success and emotional wellbeing, while others have negative effects (Chazan et al., 2022, pp. 43-44). Additionally, Chazan et al. (2022) have suggested that AGT may help students succeed and stay healthy (pp. 48-51). AGT is also common in the workplace, where it can help employees find success and fulfillment in their work (Van Yperen & Orehek, 2013). If a work environment does not align with someone’s achievement goals, they will struggle to feel motivated (pp. 72).

On a personal level, AGT can help us reflect on our motivations.

Considering our achievement goals can help us understand why we enjoy some tasks but avoid others. For example, if someone has a task-avoidant mindset and is not confident in their ability to complete a given task, they will not feel motivated to do so.

Using the model shown above, consider what motivates you in different settings. It is possible to have different achievement goals depending on the task at hand (Chazan et al., 2022, pp. 44-45), so consider how your goals change between the workplace and home. If you have another avoidance mindset at work, consider asking for feedback privately rather than publicly. You can also make an effort to avoid comparing your work to others’. If you are learning a new skill and realize you have a self-avoidant mindset, set goals that do not involve comparing your current progress to your past performance. This is a contrary schema at work, which previously said, “only compare yourself to who you were the day before.”

Conclusion

By understanding AGT and how achievement goals impact motivation, you can begin to examine how to change your behavior to increase your motivation. Focusing on goals that don’t involve comparison to past performance allows you to cultivate a more growth-oriented mindset, emphasizing improvement rather than self-criticism. This shift can enhance your motivation and reduce anxiety, making the learning process more enjoyable and fulfilling. The correct way forward is to set specific, achievable goals that focus on your current skills and the progress you can make in the present moment. Additionally, celebrate small wins along the way and prioritize learning and enjoyment over (self)comparison to ensure a more positive and productive experience.

References

Chazan, D. J., Pelletier, G. N., Daniels, L. M. (2022). Achievement goal theory review: An application to school psychology. Canadian Journal of School Psychology, 37(1), 40-56. https://doi.org/10.1177/08295735211058319

Van Yperen, E. W., Orehek, E. (2012). Achievement goals in the workplace: Conceptualization, prevalence, profiles, and outcomes. Journal of Economic Psychology 38(2013), 71-79. https://doi.org/10.1016/j.joep.2012.08.013

Author Bio

Nora is an international student from the USA. She was studying in the Czech Republic for her master’s. Her focus is on the School of Humanities and Social Sciences. She is especially interested in exploring how self-talk and self-awareness affect mental health within queer communities.

“Through my experience as a student living abroad, I’ve learned a lot about taking care of my mental health and handling big life changes. In my free time, I’m an avid reader, knitter, and artist. At WHJ Online Therapy Centre, I worked as a content writing intern, expanding my knowledge of mental health and self-help tools.” – Nora Zapalac

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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The Challenges of LGBTQIA+ Mental Healthcare

LGBTQIA+ experience of mental health and healthcare

Introduction

Every person’s experience of mental health and healthcare is different. For members of the LGBTQIA+ community, there are often challenges that heterosexual and cisgender individuals (people who identify with the sex and gender they were assigned at birth) might not face. For example, lesbian, gay, and bisexual adults are more than twice as likely as heterosexual adults to experience a mental health condition. Meanwhile, transgender individuals are almost four times as likely to experience a mental health condition compared to cisgender individuals, according to the National Alliance on Mental Illness.

Thus leading to the question, Why is the LGBTQIA+ experience of mental health often different from the experiences of heterosexual and cisgender people?

The Impact of Discrimination

First, it is important to clarify that being part of the LGBTQIA+ community is not a mental illness or disorder. LGBTQIA+ identities have a history of being misunderstood, and are still misunderstood by many people today. Nonetheless, homosexuality was removed from the Diagnostic and Statistical Manual of Mental Disorders in 1987 and from the World Health Organization’s International Classification of Diseases in 1992 (Drescher, 2015). Additionally, “gender identity disorder” was finally removed from the International Classification of Diseases in 2019 and is no longer considered a mental disorder (BBC, 2019). LGBTQIA+ stigma remains prevalent, but mental health professionals are recognizing that LGBTQIA+ identities are a normal part of society.

The cause of poor mental health within the LGBTQIA+ community is primarily the discrimination, prejudice, and harassment that many members face.

The National Alliance on Mental Illness documents examples as well as psychosocial studies of this discrimination, including stereotyping, bullying, denial of opportunities, and hate crimes in extensive detail. This treatment can result in a heightened risk of post-traumatic stress disorder and substance abuse, and an increased likelihood of suicide. LGBTQIA+ youth face even bigger challenges. An unsafe home or school environment means increased discrimination and makes it harder to access the care needed. According to the Trevor Project, which surveys American LGBTQIA+ youth, 60% of youth who wanted mental health care in 2022 could not get it (The Trevor Project, 2022).

Additionally, most health care and research are not designed to suit people of diverse backgrounds, including members of the LGBTQIA+ community. Often, they are rendered invisible by health researchers and practitioners who assume that they are heterosexual and cisgender. This lack of consideration for LGBTQIA+ identities, along with the presence of discrimination, can make finding adequate healthcare difficult for LGBTQIA+ youth and adults.

Multiple Factors Impact LGBTQIA+ Mental Health

It is important to remember that there are many different identities and experiences included under the LGBTQIA+ umbrella. Even people who use the same label may have led very different lives. Some people understand their gender or sexuality at a young age, while others take years to understand their identity. In addition, the environment a person grows up in greatly shapes their relationship to their identity. Between home and school, these environments can be accepting, dangerous, or a mix of the two.

Further, LGBTQIA+ mental health is an intersectional issue, and such individuals are also impacted by their membership in other identities. These identities include people of color, those dealing with mental health conditions, or people living with disabilities, all of whom may face discrimination within different healthcare systems. Just as heteronormative and cisnormative healthcare renders LGBTQIA+ identities invisible, LGBTQIA+ oriented care that emphasizes the similarities of all community members while ignoring their intersecting identities renders the experiences of other minority groups invisible.

To help members of the LGBTQIA+ community get the care they need, it is important to consider their unique experiences and the challenges.

In an article on heteronormativity in health research, Jane Ussher (2009) suggests that LGBTQIA+ healthcare needs its own area of research that considers their experiences and challenges (p. 562). Further, the Trevor Project found that youth who live in communities that are accepting of LGBTQIA+ people are significantly less likely to attempt suicide, while affirming school and home environments also helped significantly (The Trevor Project, 2022).

Conclusion

We have a long way to go when it comes to helping care for the mental health of LGBTQIA+ individuals. However, decreasing discrimination and increasing the availability of LGBTQIA+ oriented healthcare systems are crucial for improving mental health within the community. For anyone outside the community, it may be difficult to understand why healthcare must be adapted to meet LGBTQIA+ needs. However, despite our differences, if we work toward including each other in conversations about mental health and accepting that each individual will have different needs, we can move toward better mental healthcare for everyone.

References

BBC. (2019). Transgender no longer recognised as a ‘disorder’ by WHO. British Broadcasting Corporation. https://www.bbc.com/news/health-48448804

Drescher J. (2015). Out of DSM: Depathologizing homosexuality. Behavioral Sciences, 5(4), 565–575. https://doi.org/10.3390/bs5040565

The Trevor Project. (2022). 2022 National Survey on LGBTQ Youth Mental Health. https://www.thetrevorproject.org/survey-2022/

Ussher, J. M. (2009). Heterocentric practices in health research and health care: Implications for mental health and subjectivity of LGBTQ individuals. Feminism & Psychology 19(4), 427-568. https://doi-org/10.1177/0959353509342933

Author Bio

Nora is an international student from the USA. She was studying in the Czech Republic for her master’s. Her focus is on the School of Humanities and Social Sciences. She is especially interested in exploring how self-talk and self-awareness affect mental health within queer communities.

“Through my experience as a student living abroad, I’ve learned a lot about taking care of my mental health and handling big life changes. In my free time, I’m an avid reader, knitter, and artist. At WHJ Online Therapy Centre, I worked as a content writing intern, expanding my knowledge of mental health and self-help tools.” – Nora Zapalac

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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How Making Decisions Affects Us

Introduction

Sometimes, we are faced with so many decisions that making a choice feels exhausting. When we become irritated or tired from having to make choices, this feeling is called decision fatigue.

What Is Decision Fatigue?

Decision fatigue occurs when we face too many choices in a row, impairing our decision-making abilities (Pignatiello et al., 2020). When we experience decision fatigue, the choices we make are often impulsive, irrational, or low quality (Pignatiello et al., 2020). The types and numbers of decisions we face can vary as well. However, scholars estimate that the average adult makes 35,000 decisions a day (Pignatiello et al., 2020). Any decision can add to our fatigue, from choosing what to wear to deciding which house to buy.

What Are the Effects?

This fatigue can inhibit our decision-making and self-regulation (Vohs, 2006). For example, this impacts the decisions that doctors make on behalf of their patients. When doctors or nurses experience decision fatigue, their choices might deviate from recommended practices (Pignatiello et al., 2020). Meanwhile, patients with decision fatigue have a harder time managing their own health (Pignatiello et al. 124). For judges setting parole, a full day of decision-making may lead them to impose harsher sentences (Stewart et al., 2012).

In these cases, online therapy can provide convenient mental health support for doctors, patients, and judges, helping them better manage stress and decision fatigue in their busy schedules. In other areas of life, decision fatigue can lead us to unsafe or unhealthy choices without thinking through the consequences. You may have experienced decision fatigue when grocery shopping or deciding what to wear. When this happens, you might get tired of weighing the pros and cons of each option and decide to grab the first thing you see.

The effect of decision fatigue can be big or small. For example, a university student spoke with me about their experience of decision fatigue in everyday life. They described the experience of becoming overwhelmed while trying to find new clothes in a thrift store. Being faced with many racks of clothes and needing to decide which to look at, what to try on, and then what to buy quickly becomes tiring, and they often find themselves becoming irritable and wanting to leave without finding anything. Meanwhile, editors for a scholarly journal struggle to make decisions when they have many different articles to review. After a long day of reading manuscripts, it takes longer to decide what changes to make, or whether to reject a submission entirely (Stewart et al., 2012).

What to Do about Decision Fatigue

For important decisions, try getting a second opinion if you are struggling with decision fatigue. Alternatively, try taking a break and coming back to a decision later. In a study examining how decision fatigue affected parole sentences, it was found that taking a break restored judges’ decision-making abilities to normal levels (Stewart et al., 2012).

If you are struggling to make a decision, Joseph DeVito (2016) suggests four steps for conscientious decision-making:

  1. Identify what you want to accomplish.
  2. Identify the available options.
  3. Identify the benefits or downsides of each option.
  4. Choose the option with the most benefits and fewest disadvantages.

Conclusion

We face many choices every day, and some are impossible to avoid. However, if we remember to take a step back and make important decisions with care, we can increase our chances of avoiding the negative effects of decision fatigue.

References

DeVito, J. A. (2016). Making choices. ETC: A Review of General Semantics, 73(2), 173–179. http://www.jstor.org/stable/44857498

Pignatiello Grant, A., Martin, R. J., & Hickman, R. L. (2020). Decision fatigue: A conceptual analysis. Journal of Health Psychology, 25(1), 123–135. https://doi.org/10.1177/1359105318763510

Stewart, A. F., Ferriero, D. M., Josephson, S. A., Lowenstein, D. H., Messing, R. O., Oksenberg, J. R., Johnston, S. C., & Hauser, S. L. (2012). Fighting decision fatigue. Annals of Neurology, 71(1), A5–A15. https://doi.org/10.1002/ana.23531

Vohs, K. D. (2006). Self-regulatory resources power the reflective system: Evidence from five domains. Journal of Consumer Psychology, 16(3), 217–223. https://doi.org/10.1207/s15327663jcp1603_3

Author Bio

Nora is an international student from the USA. She was studying in the Czech Republic for her master’s. Her focus is on the School of Humanities and Social Sciences. She is especially interested in exploring how self-talk and self-awareness affect mental health within queer communities.

“Through my experience as a student living abroad, I’ve learned a lot about taking care of my mental health and handling big life changes. In my free time, I’m an avid reader, knitter, and artist. At WHJ Online Therapy Centre, I worked as a content writing intern, expanding my knowledge of mental health and self-help tools.” – Nora Zapalac

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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The Power of Vulnerability

Introduction

For many people, sharing how they feel with others can be a challenge. When we are struggling, it’s common to feel as though telling others will make us look bad or feel weak. Vulnerability means revealing our inner emotions to the people around us, which can feel exposing and frightening. Even though it’s hard, being vulnerable allows people to understand and empathize with us.

You might think of vulnerability as weakness. After all, being vulnerable means revealing parts of yourself that you might want to keep hidden.

However, there are benefits to revealing your thoughts and feelings to others.

The Power of Naming Emotions and Embracing Vulnerability

For example, being able to name our emotions can help us manage them. When we are feeling overwhelmed or upset, it might seem like the best way to handle our emotions is to lock them up. If we do not talk about them and try not to think about them, maybe the feelings we are struggling with will go away. However, in reality, what helps us manage our emotions is having the courage to share them. A 2012 study found that expressing what we are feeling out loud helps reduce fear and other heightened emotions in stressful situations (Kircanski et al., p. 1086, 2012). During the study, participants in exposure therapy were asked to name their emotions aloud while being exposed to a feared stimulus. The participants still felt afraid, but expressing how they felt helped limit their fear response and calm their emotions (Kircanski et al., p. 1090, 2012).

Being vulnerable is also important for maintaining and improving our relationships.

Dr. Brené Brown, a researcher and professor who studies vulnerability, shame, and empathy, explains that humans are wired for connection. Those who have the courage to be authentic are the people who can build strong connections with others. According to Dr. Brown, feelings of unworthiness prevent us from making connections with others. Embracing vulnerability is a key part of learning to feel worthy of other people’s care and of our own success.

The Factors That Shape Loneliness

All of us have experienced loneliness, and many of us have struggled with it. Especially during the height of the pandemic, many people felt a lack of connection and fulfillment, a feeling that characterized loneliness. Although everyone experiences loneliness differently, a person’s physical location, social situation, and culture all influence how and when loneliness affects them.

Academic studies of loneliness sometimes approach it from different perspectives. However, many studies focus on the factors that contribute to our risk of loneliness or shape our experience of it. For example, Dr. Kimberly Smith (2019) identifies two major risk factors that people often confuse with loneliness itself, i.e., physical isolation and psychosocial or social isolation.

Physical and Social Isolation

Physical isolation may seem like loneliness because it limits social connections, and being physically isolated does make you more likely to be lonely. However, physical isolation and loneliness are not the same thing. Someone living on their own may not feel lonely even though they aren’t in proximity to others, and someone living with others may still experience loneliness (Smith, 2019, p. 614, 2019). On the other hand, social isolation refers to a lack of contact with family, friends, or community and can occur whether or not someone is physically isolated (Smith, 2019, p. 614, 2019). Similar to physical isolation, social isolation can often be mistaken for loneliness. However, it’s important to note that both serve as significant risk factors, with loneliness tending to be the more prevalent concern.

While physical and social isolation increase our risk of loneliness, a study by Ozawa-de Silva and Parsons (2020) shows that culture plays a key role in shaping loneliness. Our culture shapes how we interact with others and our expectations for relationships, which, in turn, influences what it takes to make us feel lonely (Ozawa-de Silva & Parsons, 2020, p. 614, 2020). This means that the nature of loneliness varies across cultures and is tied to a society’s social, political, and class structures (Ozawa-de Silva & Parsons, 2020, p. 620, 2020).

The Trouble with Addressing Loneliness

Every person experiences loneliness differently. Physical isolation, social isolation, and culture all play a role in loneliness. However, the underlying causes can range from someone’s upbringing to a major life event or health issue (Smith, p.41, 2019). Since loneliness is so varied, Smith (2019, p. 41) argues that existing interventions are ineffective and we must tailor solutions to each individual in need.

Experiencing loneliness isn’t easy. Where we live, our social situation, and our culture are only some of the many factors that affect how and when we feel lonely. However, the need for connection that underlies all loneliness makes it a universal human experience (Ozawka-de Silva & Parsons, p. 614, 2020). When you are struggling with loneliness and don’t know who to reach out to, consider contacting a therapist.

Here, at WHJ Online Therapy Centre, we can equip you with tools to deal with loneliness and mental health struggles. It will take a minimum of 2 hours to get started, and the process will involve several key stages to ensure a thorough evaluation before moving forward. After that, we can expect a smooth execution that aligns with our timeline and goals.

Loneliness remains difficult to understand and hard to experience. Familiarizing yourself with some of its causes and risk factors will help you to understand your own experience better.

Conclusion

Vulnerability can be a difficult skill to practice, but it can help us connect with others and understand our emotions. It isn’t easy to open up about our feelings, both positive and negative, but learning to be vulnerable means learning to manage our emotions healthily and to improve our relationships with others. As Dr. Brené Brown says, when we let ourselves be seen and accept who we are, we can then become kinder, more connected people.

References

Brown, Brené. (2011). The power of vulnerability. YouTube, uploaded by TED, 2011. https://www.youtube.com/watch?v=iCvmsMzlF7o

Kircanski, Katharina et al. (2012). Feelings into words: Contributions of language to exposure therapy. Psychological Science, 23(10), 1086–1091. https://doi.or/10.1177/0956797612443830

Smith, K. (2019). Charting loneliness. RSA Journal, 165(1), 38-41. https://www.jstor.org/stable/26798454

Ozawa-de Silva, C., Parsons, M. (2020). Toward an anthropology of loneliness. Transcultural Psychiatry, 57(5), 613-622. https://doi.org/10.1177/1363461520961627

Author Bio

Nora is an international student from the USA. She was studying in the Czech Republic for her master’s. Her focus is on the School of Humanities and Social Sciences. She is especially interested in exploring how self-talk and self-awareness affect mental health within queer communities.

“Through my experience as a student living abroad, I’ve learned a lot about taking care of my mental health and handling big life changes. In my free time, I’m an avid reader, knitter, and artist. At WHJ Online Therapy Centre, I worked as a content writing intern, expanding my knowledge of mental health and self-help tools.” – Nora Zapalac

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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What Can We Learn from Self-Reflection?

What can we learn from self-reflection

As we move through life, we are constantly presented with opportunities to change and grow – learning how to be happier, healthier people through our experiences. This growth is not always easy, but one tool we can use to help us is:

Self-Reflection

Current research describes self-reflection as the process of intentionally focusing on our thoughts, feelings, and experiences (Demnitz-King et al., 2022; Nolen-Hoeksema & Lyubomirsky, 2008, p.400). This means taking time to ask ourselves questions about our actions and experiences, alongside taking notice of the thoughts and feelings that arise within (Yip, 2006, p.782).

The benefit of practicing self-reflection is that it can become a tool for change and self-improvement. Among other things, it allows us to understand ourselves better by helping us examine why we act in certain ways. When we practice self-reflection consistently, we can apply the observations we make about our behavior to future conflicts, improving our competence and confidence in difficult situations (Yip, 2006, p.783).

However, not all types of self-reflection are healthy. If we are not mindful of the way we self-reflect, we could end up ruminating instead. When we ruminate, we focus on the negative parts of our experiences and distress. Anyone who has been kept awake at night reliving an awkward conversation or an embarrassing moment has witnessed rumination.

“When we ruminate, we focus on our distress. Hence, self-reflect to eliminate distress instead of ruminating.”

 

At such times, we get stuck thinking about what we wish had happened instead of what we can learn going forward (Joormann et al., 2011, p.797). Often this means that we end up criticizing ourselves or feeling badly instead of learning to unpack our minds and move on. While positive self-reflection is meant to lead to growth and problem solving, rumination means being stuck thinking about the same problem without taking any action to change our circumstances. Not only does rumination keep us from solving problems effectively, people who ruminate regularly are more likely to view situations in a negative light, and it can even worsen symptoms of depression (Nolen-Hoeksema & Lyubomirsky, 2008, p.400).

Four Steps to Avoid Rumination

by Professor Kam-Shing Yip (2006, p.782).

  1. Set aside time and space for reflection. This means making space to stop, think, and analyze your past experiences when you aren’t too busy or overwhelmed.
  2. Take notice of the uncomfortable feelings that arise and ask yourself what is causing them.
  3. Practice reflecting consistently over time.
  4. Find the self-reflection method that works for you. There are many models and tools for reflection, so if you’re struggling, try a different approach.

Additionally, while self-reflection is often undertaken alone, a supportive environment encourages healthy reflection (Yip, 2006, p. 781). This means sharing your observations with people who will provide you with support and empathy, whether that is a therapist, family member, or friend. As you get more practice, self-reflection can also be used throughout your day-to-day life. Try to observe the feelings that arise when you go through the kinds of situations you have been reflecting on, and ask what steps you can take to avoid negative behaviors.

Click here if you are looking for more information and tools to help you self-reflect. The University of Edinburgh has a database with a variety of in-depth tools and models to help people with the journey of reflection.

References

Demnitz-King, H., Gonneaud, J., Klimecki, O. M., Chocat, A., Collette, F., Dautricourt, S., Jessen, F., Krolak-Salmon, P., Lutz, A., Morse, R. M., Molinuevo, J. L., Poisnel, G., Touron, E., Wirth, M., Walker, Z., Chételat, G., Marchant, N. L., & Medit-Ageing Research Group (2022). Association of self-reflection with cognition and brain health in cognitively unimpaired older adults. Neurology, 99(13), e1422–e1431. https://doi.org/10.1212/WNL.0000000000200951

Joormann, J., Levens, S. M., & Gotlib, I. H. (2011). Sticky thoughts: Depression and rumination are associated with difficulties manipulating emotional material in working memory. Psychological Science, 22(8), 979–983. http://www.jstor.org/stable/25835487

Nolen-Hoeksema, S., Wisco, B. E., & Lyubomirsky, S. (2008). Rethinking rumination. Perspectives on Psychological Science, 3(5), 400–424. http://www.jstor.org/stable/40212262

Yip, K. (2006). Self-reflection in reflective practice: A note of caution. The British Journal of Social Work, 36(5), 777–788. http://www.jstor.org/stable/23721256

Author Bio

Nora is an international student from the USA. She was studying in the Czech Republic for her master’s. Her focus is on the School of Humanities and Social Sciences. She is especially interested in exploring how self-talk and self-awareness affect mental health within queer communities.

“Through my experience as a student living abroad, I’ve learned a lot about taking care of my mental health and handling big life changes. In my free time, I’m an avid reader, knitter, and artist. At WHJ Online Therapy Centre, I worked as a content writing intern, expanding my knowledge of mental health and self-help tools.” – Nora Zapalac

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.