How To Stay Healthy And Fit During An Outbreak

In the last 2017 health literacy conference, there was an emphasis on better management of overall health, especially on unpredicted situations. And now that the world is currently suffering from an outbreak, the conference’s reminder of staying fit and healthy is now a priority. However, many people are losing confidence because of the limited things they can do. And since people around the world are on lockdown due to the spread of the virus, there’s a challenging concern for solutions. Fortunately, there are quite a few things one can do to stay healthy and fit even on home quarantine.

Exercise – Exercising at home is one of the best things individuals can do to stay healthy and fit. The work out does not have to be that rigorous, though. As long as it caters to the need of the body’s physical enhancement, that is okay. Since everyone is on quarantine, people might want to try using some items available in their homes to improvise fitness equipment. They can use tables, chairs, water gallons, and the stairs.

Is It Time To Move To A New City?

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Gathering all your belongings, leaving things or people behind and moving to a new city may all sound good ideas. However, you cannot deny to yourself that they can also be considered scary or frightening. The truth is that many people are afraid to step out of their comfort zones. As such, if you are also feeling the same, be sure to own up to your feelings so that you can get better as soon as possible.

Having a mindset of being a lifelong learner can be beneficial. Whether that means pursuing more education, learning new skills, a new language, or something else, these can lead to accomplishment. — Angela Bisignano, PhD

In today’s article, we are going to provide you with a list of indications or signs that would tell you if moving to a new city can be great. Before anything else, you must always tell yourself that no one should force you to do something that you are not happy. Hence, if you decide to move to a new area, make sure that you are the one who makes the said decision.

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You Hate Your Job

 

Does going to work daily feels like dragging? Are you unappreciated by your boss and underpaid at work? Do you think that it is the right time to quit your job for good? Take note that the more you stay in the office, the more unhappy you become. If this continues to occur or happen or a long time, there is a possibility that you will suffer from depression. If this is the case, then do not be afraid to hand in your resignation and move to a new city. However, put in mind that you must first arrange all matters and handover documents before you do this officially.

 

You Feel Stuck

Ignoring or denying emotions may deprive us of important information. It also disowns an authentic part of our experience. — Noam Shpancer Ph.D.

There will be a lot of times in your life when you could not help but compare yourself to others. You will start to realize that many of your friends or even acquaintances are moving on with their lives. On the contrary, you are still in the stage of your life when you have no idea what to do. It seems like you are stuck because of the current circumstances in your life. If you feel stuck, then do not be afraid to get unstuck. All you have to do is to start your life in a new place.

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You Broke Up With An Ex

 

No matter how civil and proper the break-up is, you still could not prevent yourself from not feeling bad. No matter what you do, a big part of your life will feel incomplete. It sucks to wake up one day and realize that you are no longer together with the person you love. If you want to avoid this pain and become a better version of yourself, then do not be afraid to take a risk. Go to a place that you have always wanted to visit and start to build your life from there.

Grant yourself whatever your physical self needs to heal and stay happy. — Snehal Kumar, PhD

Moving to a new city can be scary yet rewarding. All you have to do is to determine whether this step is what you need in life. Be brave enough to close old chapters and welcome new beginnings.

 

 

Do You Need To See A Therapist?

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One of the everyday struggles of people suffering from a mental health issue is deciding if it is a good idea to seek correct professional help. The truth is that talking to a therapist is still considered as a taboo in the society. It is the reason why many individuals are afraid to admit that they are on therapy or counseling. It is also the reason why others fear to book an appointment for treatment or advice.

Many people develop “white-coat brain lock” when it comes to asking questions.  Others feel inferior and are intimidated by what they believe to be the doctor’s superior expertise. — Joe Wegmann P.D., L.C.S.W.

If you feel this way, then make sure to read the rest of this article. Remember that at the end of the day, what truly matters is your ability to handle everything that takes place in your life. Do not let certain practices or traditions prevent you from having a good experience. Never make the mistake of foregoing therapy sessions just because you are shy or concerned about what others may say.

 

In today’s article, our primary focus is to talk about the various reasons or indications of why you must see a licensed therapist as soon as possible. Never ignore the signs.

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Stress At Work Is Killing You

 

If going to your office makes you want to hurt yourself or think of ending your life, be sure to consider talking to a mental health expert as soon as possible. Do not be foolish by convincing yourself that things are going to turn around in your workplace. Sometimes, you have to be brave or courageous enough to accept that a lot of aspects at work can be stressful. If you need someone great to help you process the situation, talk to a therapist.

Often, our coping mechanisms become skewed, and we find ourselves even more overwhelmed, with a warped sense of self as a result. — Maia Delmoor, MS, LPC, CAADC

You Went Through Divorce

 

Ending the marriage with your partner may be the best decision that you have made for yourself. However, just because you decided to call it quits does not mean that you will not experience pain. Because of this, you must find a way to manage your emotions right after the separation. An excellent or smart way of doing this is to get in touch with a therapist. Look for a professional who specializes in helping divorcees.

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Depression Is Apparent

 

Another thing that you must never ignore is recognizing the signs and symptoms of depression to yourself. Did you have a traumatic experience recently? Is something bothering you? Are you always worried about several things? If you answered yes to all these, then seeing a therapist can be a good idea. The said professional could help you understand your situation even more. At the same time, he can also teach you effective ways to eliminate depression. Nonetheless, keep in mind that winning the battle against depression may be a long road, but it will be worth it.

 

Conclusion

You may notice that you can’t handle it all alone and that is okay, you don’t have. — Shainna Ali Ph.D., LMHC

At this point, it is crucial to convince yourself to try therapy sessions as soon as possible. You must give it a try so that you can find out if they work for you or not. Never let the comments or remarks of other people prevent you from reaching your dreams.

 

How To Survive A Life-Shattering Divorce

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The end of a marriage can mean the end of your life, especially if you have spent several years with your former spouse. While you may feel that way at the moment, you must believe that your current emotions are only temporary. One day, you will wake up and realize that the divorce was bound to happen. You will be able to see that you are better off with your ex-husband. If you stay in an unhappy marriage, you are only going to make yourself suffer more.

 

However, before you reach that stage, there are still other sad and painful moments that you have to go through. All these things will make it hard for you to move forward with your life. Do not fret because, in this post, we are going to provide you with a list of the ways to follow so that you can survive a life-shattering divorce. The journey is not going to be easy, but with the right attitude and mindset, you can make things happen.

 

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Cry Your Heart Out

Crying may be the strongest act of self healing and self nurturing. Tears of grief nourish the seeds of growth. — Jane Bolton Psy.D., M.F.T.

Do not be afraid to be emotional right after the divorce. Remember that you have every right to get mad to your husband, as well as to feel a lot of pain. Take note that it is essential to go through the process of feeling hurt so that you can become better. Do not be ashamed to cry your heart out until you get exhausted. Once you get tired, you will begin to think that those tears are not worth it. According to experts, crying is therapeutic. It is ideal for letting yourself become liberated by expressing your sad feelings through tears.

 

Have A General Cleaning

 

Right after a divorce, it is logical that your husband will start to move out of your residential house. This is usually the case, especially if you have entered into a compromise agreement concerning properties. Most women choose to possess and own the house and lot. Once you are already alone in the said property, be sure to conduct general cleaning. Try to rearrange the furniture and put all your husband’s stuff in a box.

Stress can refer to big traumas or even small traumas that disrupt our daily activity and ability to function. It creates a lens, or filter, for how we deal and cope with various situations. — Maia Delmoor, MS, LPC, CAADC

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Bond With Your Kids

 

Always instill in your mind that the separation is only between you and your husband. It means that you still have an ongoing relationship with your kids. Make sure that you will not mess it up. All you must do is to see to it that you will spend quality time with them. Just like you, they are also grieving because of divorce. What is essential is that you are together as you try to face a brighter and better tomorrow. Spend quality time with your children while they are still young.

Give yourself time to reflect and reconnect with your values, goals, and priorities. — Snehal Kumar, PhD

Conclusion

 

Life after divorce can be the best part of your life, as long as you focus on making it happen. Save yourself from too much negativity and loneliness. You must stop dwelling in the past if you want to experience happiness once again. Fix yourself first before you enter the dating scene.

 

 

Can You Help A Depressed Friend?

One of the things that you must remind yourself continually is the significance of watching your mouth before you talk. Keep in mind that whatever you say to someone can have a long-lasting effect on him. As such, you have to be careful whenever you will give a comment or remark towards another individual. This task can be more challenging if the other person is a friend who is suffering from depression.

Supportive relationships are particularly helpful to accepting a mental health problem. — Lauren Mizock Ph.D.

Take note that a depressed friend can have a lot of things going on in his mind. Hence, your goal is to see to it that you will not become one of his burdens. At the same time, you must also find a way to extend your help or support to the other person. Make sure that you know how to reach out to him so that you can provide the right amount of aid. In this article, we are going to share some of the tips that you need to remember if you want to help a friend get rid of his depression.

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Be A Good Listener

 

The first thing to consider is to be an excellent person to cry on or to open up to. Make sure that you let your close friend know that he can always come to you whenever he needs to talk about something. Let him know that you can lend your open arms and ears whenever he wants to discuss some issues in life. Keep in mind that your availability can mean a lot to a friend. All you must do is to learn how to listen to your conversations. Encourage him to open up.

We are still stuck on a model of leadership that’s about power. I think many leaders think talking about their anxiety or depression makes them seem weak. — Camille Preston Ph.D.

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Have Fun Together

 

Another great idea is to research the things that your friend enjoys doing. Make it a top priority to do more of the activities that he likes. Aside from this, you must also find a way to look for other stuff that you think can help in eliminating his depression. Do not be afraid to make suggestions about new restaurants to try or new hobbies to engage. Keep your depressed friend busy so that he can have less alone time with himself. Remember that a depressed individual who is always alone can be prone to having suicidal thoughts.

Even a moderate program of exercise has been shown to boost brain function, help us to heal faster from injuries, and also to reduce depression. — Deborah Khoshaba Psy.D.

Learn More About Depression

 

You must also understand that all the things mentioned above will not make sense to you if you lack knowledge about depression. Remember that going through depression is not just an emotional state. Your friend is going through this mental health issue because there is something wrong with him. You cannot just tell him to get over it immediately. You cannot force him to feel better overnight. The best and ideal thing to do is to educate yourself more about depression. In so doing, you will become better and more sensitive when it comes to dealing with him.

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Take note that with your little help and assistance, you can already make a big difference in the life of a friend with depression.

 

Link Between Sleep And Depression

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There is a link between not sleeping and depression. If you have been diagnosed with the disorder, your therapist will tell you that you might have trouble sleeping. It’s either you won’t be able to sleep quickly, or it will be hard for you to stay asleep. Some sleep for an hour or two, and then, wake up. It’s tough, and that’s how depression affects people concerning their sleep.

Continue reading Link Between Sleep And Depression

Easy Ways To Enhance Your Mental Health

 

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The overall psychology of a human being is never complete without his mental health or simply put, the state of his mind. Looking good and healthy is vital for a person’s well-being. However, feeling good about one’s self and of others, and being able to handle one’s emotions when he is faced with everyday challenges is of paramount importance. There may be times when you must seek professional help and treatment for emotional and mental stability, but first, you must know how to enhance your emotional well-being by yourself. Below are some easy and convenient methods of building resilience, improving mood, and enhancing your overall happiness and contentment in life.

Mind The Present. Focusing on a specific topic, thing, or issue in your life in one particular moment enables you to release the bad or unpleasant feelings that you have suppressed from the past. You can begin by being aware of the simple routines that you do every day, like taking a shower, riding your bicycle to and from work, or eating salad at the office pantry for lunch. When you pay attention to these physical routines, the smell of the food you eat, and the sounds of the atmosphere that you love will help you maintain focus on the now. When you become oblivious, snap yourself out of it and go back to what you were just doing.

Be mindful of perpetuating stereotypes, devaluing others, and sharing inaccurate information. Further, if you hear this type of language, perhaps you have the opportunity to open a dialogue and politely dispel the underlying stigma. — Shainna Ali Ph.D., LMHC

Engage In Physical Activity. When you exercise, your release endorphins and other hormones that aid in stress relief and positive mood changes. Additionally, working out has proven time and again to be an effective antidote to all forms of depression and anxiety. Find time throughout the day to add exercise whether you’re at home or at work. If you’re at your workplace, use the stairs instead of the elevator. If you’re at home, do some hiking or walking early in the morning to take advantage of the vitamins from the sun.

Practice Positive Self-Talk. Studies prove that feeling and thinking positive about yourself has a powerful effect on your mental well-being. When we think negatively about ourselves – when we wonder if we’re good enough or if we’re capable enough – we are creating bad energy within us. This goes out of the body through temper, anger, insecurity, and yes, depression. So despite some rough patches along the way, just keep telling yourself, “I will get through this because I am strong and there is nothing I cannot handle.”

Stigma needs to be disputed to allow for a new sense of self to emerge. You can still be a fantastic worker, parent, friend, or community member even with a mental health problem. — Lauren Mizock Ph.D.

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Be Grateful Everyday. It might not seem like it, but if you really come to think about it, there is always something to be grateful and happy for every waking day. Feel thankful for the abundance of food, clothes, friends, family, and significant others. Be happy that you’re working and earning and are able to buy the things you need – and sometimes the things you want. Your heart will be full when you feel gratitude inside, and there will be no space for negativity.

Be A Blessing To Others. Knowing and appreciating the fact that you are blessed allows you to be able to help others and inspire them that they, too, can become blessings to those who are underprivileged. When other people value you, you think more positively and act more confidently, increasing your emotional and mental integrity. You become good at discovering the good side of others and even better acknowledging your own.

Eat Healthily. What you eat will determine how well you function the whole day. Nourish your brain with lots of fruits, vegetables, and more liters of clean water. Nourish your body with lean and healthy food like fish, chicken, and lean meat, plus the nutrients that you get from the fruits and vegetables. This way, your physical, emotional, and mental functions can perform optimally.

Studies have shown that different dietary factors can affect the brain’s ability to repair and renew its nerve networks and also lower inflammation throughout the brain. — Deborah Khoshaba Psy.D.

Find Someone To Talk To. There are times when you can’t seem to handle what’s in front of you, and this challenge will tend to pull you down the drain. Before it gets the best of you, confide in someone close to you – your sibling, parents, and friends – and unburden yourself of the inner turmoil. If and when these significant others can’t be available for you, perhaps you might consider talking to a therapist – a professional who is more than capable of helping you sort whatever issue that’s troubling you.

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Begin Today. The status of your physical, emotional, and mental health ultimately depends on you. You alone have the power to make the first step towards improving yourself. Please don’t wait until you’re drained of your energy and your will to live before you prioritize your overall well-being. When you feel that you are stronger, that is the perfect time to do it, because then you so capable of forming positive routines and interests. Start now, but don’t be in a hurry. Gradual but sure goes a long way.

 

 

 

 

Mental Health: How To Look For The Right Therapist

Are you aware that the popularity of therapy services has risen in recent years? The main reason behind this is the fact that many people nowadays are starting to care not only for their physical well-being but also for their mental health. As such, many of them are now seeking the services of an expert and licensed therapists, counselors or psychiatrists. Consequently, the number of professionals responding to this specific need has also risen in number. As a result, it becomes extra challenging to look for the right mental health expert to assist you in your special journey to mental wellness and mindfulness.

 

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Continue reading Mental Health: How To Look For The Right Therapist

Mental Disorder: How To Handle It

There is no easy way to handle issues regarding your mental disorder. It is only normal for you to be in denial for the first few weeks or even months after the diagnosis has been given to you. Do not worry because what you are feeling at this point is only reasonable because you are mentally sick. At the same time, it can also be disheartening to find out that you have a mental health problem even if you have strived hard to avoid it. Fortunately, there are tons of ways on how you can help yourself in handling the disorder.

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Below are some of the tips and tricks that you can consider if you want to live a more comfortable and somehow happier life even if you have a mental disorder. Take note of these:

My research has found that acceptance is not a simple outcome that is either there or not there. Instead, acceptance is a dynamic process that involves several factors that develop over time. — Lauren Mizock Ph.D.

Acceptance Is The Key

 

As already mentioned above, being in denial is only reasonable after you find out about the news of your mental illness from your psychiatrist. However, this does not indicate or mean that you will continue to ignore the fact that there is something wrong with your mental health. Keep in mind that the more you start to accept your condition, the smarter you would become in handling the situation. All you must do is to start recognizing the signs and symptoms of your illness. You can also begin reading more about it so that you will have an idea on what to remember about the sickness.

 

Improve Your Mental Health

 

Now is the best and ideal time to focus on your mental health. Take note that every single thing you do at present can have a corresponding effect on the future. If you want to change your condition into something better, it is best if you will dedicate your time and commit to improving your mental health. There are several things that you can do to meet this goal. First, make an effort to be physically active by going to the gym or doing home exercises for at least thirty minutes a day. Second, follow a strict diet or go for a balanced diet so that you will not encounter the adverse effects that unhealthy food choices may bring to your physical and mental health.

Mental health organizations support the use of social media in expanding awareness, promoting mental health care, engaging in important conversations, and contributing to the community. — Shainna Ali Ph.D., LMHC

 

Communicate With A Loved One

 

Keep in mind that you are only sick, but it does not mean that you can die anytime. At the same time, it also does not indicate that your situation will get worse in just weeks. As such, there is no good reason for avoiding any member of the family. No matter how difficult your situation is, there is always a way out. Sometimes, all you need is someone you love who can make you open up about what is going on in your life. Remember that the one who loves you will never get tired of making you happy and taking away the emotional burden that you have. The mere act of communicating to someone you love and trust can go a long way in handling the mental illness. Always choose to be smart.

 

Find A Support Group

 

There are also instances when you need more individuals in your life who can remind you that it is not yet the end of the world. Connect with people who want the same thing as you and that is to become smarter in dealing with mental health issues. What you can do is join support groups wherein members with different problems come together to comfort each other. However, you have to be extra careful when it comes to becoming a member of the organization. Study the group first to ensure that you are not going to commit a big mistake.

Connection with others generally contributes to a sense that life is valuable and worthwhile. — Angela Bisignano, PhD

 

Conclusion

 

Mental disorder is not a simple issue that you can ignore. Be sure to accept your condition and make it a habit to visit a psychiatrist. Seek professional help at all times, especially in cases where your mental illness starts to take a toll in your life. Do not let your mental condition prevent you from living the kind of life that you deserve. As long as you follow the strategies or tips mentioned above, you are going to be ready with whatever will come your way.

 

The Different Types of Mental Health Illnesses

 

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The ability to manage and tolerate discomfort is a telltale sign of maturity and mental health. — Noam Shpancer Ph.D.

There are various conditions that are considered by experts as mental health diseases, some of which are not supposed to match the criteria recognized as mental illnesses because they affect the brain.

Below is a list of the most common types of mental disorders.

  • Anxiety Disorder. An individual is diagnosed with this disorder if his response to a certain situation is inappropriate, if he is unable to control his response, or if his anxiety hinders normal functioning. People with anxiety disorder typically respond with fear, panic, or too much worry. They also present with rapid heart rates and profuse sweating. Conditions that are classified under anxiety disorder include panic disorder, certain phobias, social anxiety disorder, and generalized anxiety disorder.
  • Psychotic Disorder. This encompasses distorted thinking and awareness. Hallucinations – hearing sounds and seeing images that are not real – are the hallmark and the most common symptom seen in patients with psychotic disorders. Other individuals may also have delusions, which are false beliefs about something or someone despite evidence of the opposite. An example of a psychotic disorder is Schizophrenia.
  • Mood Disorders. Also known as affective disorders, are characterized by extreme feelings of worry or being overly happy, or fluctuation of feelings from intense sadness to intense happiness. Prevalent types of mood disorders include bipolar disorder, cyclothymic disorder, and depression.
  • Eating Disorders. The most common eating disorders are bulimia nervosa, anorexia nervosa, and binge eating. When a person has an eating disorder, he is usually very emotional and has erratic behaviors and attitudes.

Diets, like the classic Mediterranean diet that are rich in omega-3 fatty acids, vitamin E, colorful fruits and vegetables (high in antioxidants and anti-inflammatory properties), nuts (rich in monounsaturated (almonds) and polyunsaturated (walnuts) fatty acids), beans, olive oil, whole grains and fish and low in dairy products, meat, and alcohol intake) increase the brain’s BDNF level that improves cognitive function, mood, lowers brain inflammation and promotes cellular growth. — Deborah Khoshaba Psy.D.

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  • Personality Disorders. A personality disorder is characterized by a deviation or nonconformity of a person’s way of thinking, behaving, and feeling from what is typically accepted in our society and culture. Individuals who have one of the personality disorders exhibit inflexible and intense personality traits that are distressing and cause work, school, or relationship problems. The most common conditions under this category include paranoid personality disorder, obsessive-compulsive disorder, and antisocial personality disorder.
  • Obsessive-Compulsive Disorder. Those with OCD have constant fears and thoughts that force them to practice routines that are supposed to ease their worries. The fears or thoughts are called obsessions, and the routines are known as compulsions. An example is the constant washing of the hands because of fear of germs or getting sick.
  • Impulse Control And Addiction Disorder. Individuals on this category are not able to resist their cravings or ‘itches,’ and they do things that may be dangerous to themselves or others. Kleptomania is one very common type of impulse disorder, as seen in some famous actors who are caught shoplifting. Pyromania, or the impulse of wanting to start fires, is also another harmful act that the individual might do.
  • Posttraumatic Stress Disorder. PTSD is a mental health illness that is usually seen in individuals who have experienced traumatic events, such as going into war, physical or sexual abuse, the sudden death of a loved one, and severe natural calamities. These individuals have trouble sleeping at night as terrifying thoughts of the event constantly haunt them.

There are also other kinds of mental diseases that are not commonly seen but need attention and vigilance.

  • Dissociative Disorder. People who are diagnosed to suffer from the disorder display an extreme disturbance in his identity, memories, and general awareness of things around him. They have a history of being overstressed, which may have been due to certain accidents, disasters, and other traumatic events that they may have experienced or seen. These are the groups of disorders that split personalities, or multiple personality disorders belong.
  • Adjustment Disorders. Also called stress response syndromes, adjustment disorders are a result of stressful circumstances that cause an individual to develop certain behavioral or emotional symptoms. The patient may have experienced a natural disaster like an earthquake; a life-changing crisis such as finding out about a non-curable disease like cancer; or a severe heartache from cheating or divorce. Upon interview of the patient, he has been experiencing the syndromes within three months of the stressful situation, and stopped within six months or just when the cause of the stress has been eliminated.

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  • Factitious Disorders. This is a group of disorders that are seen in a person who intentionally makes his problems or complains that he feels emotional or physical symptoms. This is because the person wants to be a patient or someone in need of help.
  • Somatic Symptom Disorder. A person with this disorder feels pain or discomfort after experiencing an intensely stressful situation even without an exact diagnosis from a health professional. It is also called somatoform or psychosomatic disorder.
  • Tic Disorders. Tic disorders are characterized by unintentional body movements that are abrupt, sudden, uncontrollable, and repetitive. Some people also display vocal tics or involuntary sounds. Tourette’s Syndrome is a popular example.

Alzheimer’s disease, dementia, and some sleep-related disorders are sometimes categorized as mental health illnesses since they involve the brain.

…despite the fact that one in four families has a member with mental illness and the repeated call for further investment in research and treatment by the WHO, mental illness continues to be a neglected orphan in the field of medical research and development. — Amir A. Afkhami MD, Ph.D.