The activity of delaying or putting off something is known as procrastination. Even the best individuals battle with it consistently. However, some people accomplish something that the majority of us do not- they push past it. They do not permit it to influence their work. They develop brilliant and beneficial techniques to break past mental obstructions and remain productive. Here are a few ways with which you can beat procrastination:

Try to start: Starting something can be very difficult. However, in case that you can get over that part, you will have some level of energy. Even your brain will probably goad you to continue dealing with the task. This happens because of a mental phenomenon called the Zeigarnik impact. It says that unfinished tasks will probably stay in your memory. This is exactly why planned things and to-do lists consistently appear in your mind until you finish them.
Separate huge tasks into smaller assignments: Enormous tasks can frighten you, so you put them off. By taking that huge task and separating it into smaller assignments, you can decrease your burden make a start. This could include concentrating on one part of the research to begin with.
Ask yourself  why? : It is easier to inspire yourself to accomplish something you value. In case you are attempting to complete something, why not spend a couple of minutes asking yourself precisely why you need to do it and why it is so important to you. Weighing out the positives and negatives of the task and its benefits for you, can make you decide and perform better.
Attempt to take a break: For those who procrastinate out of having worked too much, it does not mean you have to complete the task at once. This is known as the "sunk cost bias." The "sunk cost bias" influences players, speculators, and even a procrastinator. They feel that the task will need to be completed now and cannot be completed in the future. In some cases, a task simply does not mean you have to work on it more and more after hours.
Go easy on yourself: To beat procrastination, you should be strict with yourself. However, that is not what science says. In case that you have procrastinated till now, you will probably begin on time going ahead. You need to show yourself some sympathy for your previous laziness instead of thrashing yourself about it.
Self-control is an important quality many successful individuals have. Having self-control permits you to carefully understand why you are procrastinating and can likewise, work towards it. When you understand why you are doing so, it will be easier for you to make a plan to beat it. This will allow you to see the underlying cause of your problem as well.

Procrastination - 5 Ways You Can Beat It!

A cup of coffee or tea is not just enough to keep you alert throughout the day. They might be good for an early morning kick off. But you need a lot more in your diet to increase your concentration power.

Here s a list of food items that work wonders in gifting you a focused mind:

Coconut Oil: When it comes to your brain, coconut oil full of benefits, too. Coconut oil works as a natural anti-inflammatory, suppressing cells responsible for inflammation. It can help with memory loss as you age and destroy bad bacteria that hangs out in your gut.
Dark Chocolate: It has been found that dark chocolate boosts the production of serotonin and endorphin. These are essential for increasing concentration. Dark chocolates are also useful antioxidants and are rich in vitamins, and minerals, including potassium and copper. It is believed by many that regular intake of cocoa improves the blood supply to the brain and thus increases concentration power.
Blueberries: Are you fond of the tasty blueberries? There s good news for you then. Blueberries are not just good for taste, they are memory boosters. According to a study published in 2010 in the Journal of Agricultural and Food Chemistry, it has been found that people, who drank blueberry juice daily for two months, ended up having improved memory and concentration power.
Egg Yolks: Yolks contain large amounts of choline, which helps in fetal brain development for pregnant women. It also breaks down bethane, a chemical that produces hormones related to happiness. That s right, eggs can make you happy! If you ve kept away from eating eggs whole because of cholesterol concerns, there s good news. Studies show that eating eggs had no effect on the cholesterol levels of healthy adults and might, in fact, help raise good cholesterol levels. 
Walnuts: It turns out that eating walnuts can keep you from going nuts. Just munching on a few walnuts a day can improve your cognitive health. Their high levels of antioxidants, vitamins and minerals also improve mental alertness. The vitamin E in the nuts can also help ward off Alzheimer s. 
Salmon: Believe it or not, but salmon improves your memory and concentration to a great extent. It contains omega-3 fatty acids, which is needed for rebuilding brain cells. Omega-3 is also good for enhancing the synapses in the brain. 

Want Better Concentration - 6 Foods You Must Have!

Every packet of cigarette comes with the warning 'Smoking is injurious to health'. With every national budget plan, the prices of nicotine based additives are hiked. Yet, you cannot quit smoking because you find it extremely difficult to resist the nicotine urge. Ayurveda says that the root cause of addiction is mental stress due to one of the 3 Doshas that are Vata, Pitta, Kapha. People try to terminate them through temporary, addictive methods rather than a bit more natural, holistic methods. Here's how it can be easier for you to quit smoking by adopting Ayurvedic remedies.

Ayurvedic remedies:
1. Drink adequate amount of water, especially from a copper vessel. This helps to accumulate the wastes and release them.
2. Perform the Neti Kriya (inhaling saline water through one nostril and releasing it through the other and then reversing the procedure).
3. Performing the Bhastrika Pranayama twice every day, both in the morning and at night.
4. Consume 3 tablets or 1  teaspoon of triphala everyday before going to bed, to eliminate the deposited nicotine tar in your system.
5. Consumption of a measured mixture of ashwagandha, bala, shatavari and ginseng every day, or a chyawanprash containing these help in detoxification.

Changes in diet:
1. Avoid consumption of alcohol and other addictive drugs, such as coffee, sugar, etc. because they increase the urge to smoke.
2. Decrease intake of fatty foods because your metabolism rate is lower than at most other times, so you might risk gaining weight during this period.
3. Try a vegetarian diet because it increases the Sattvik quality of your mind. Every fresh food item contains prana or life which rejuvenates both your body and mind.
4. Chew anti-nicotine gums or suck on cinnamon sticks which curb your urge to smoke.
5. Keep eating low-calorie food items like carrots, apples or celery.
6. Incorporating regular exercise in your routine may help you to quit smoking more easily. It controls weight gain, which is a side-effect of quitting, and also offers you a fit and healthy lifestyle.
7. Meditating and doing yoga regularly helps in relaxing your mind. Yogic postures like Sabasan help attain internal peace and divert your mind from craving to smoke.

Besides these techniques, there are various other ways like taking help from a professional ayurvedic counselor, which will help you quit smoking, socializing with friends or spending quality time with your family, will keep your mind diverted from the stress of quitting.

Ayurveda and Smoking - Ayurvedic Medicines to Quit Smoking

Psychiatric disorders like bipolar disorder or schizophrenia do not appear all of a sudden. There are small changes that happen to an individual over a long period of time until the disease fully develops. These signs and symptoms might be too subtle in the early stage for other people to notice until they become obvious. But an early detection of any irregularity proves to be more beneficial for the patient in the long run.

It is important to know the telltale symptoms of mental disorder to distinguish between what is regular and what is not.

Withdrawal
Everyone needs some quiet time to cool off and relax but if a person continuously withdraws him/herself from social occasions and avoids meeting or speaking to friends, it could be a sign that something is wrong. Losing interest in life, work and people are symptoms of depression and psychotic disorder.

Thinking problems
Having trouble concentrating, remembering, understanding and explaining oneself in a coherent manner are some common signs of mental disorder.

Anxiety
Excessive stress and anxious behavior for a prolonged period are not normal. Frequent heart palpitations, headache, shortness of breath, racing mind and restlessness are cries of help that need to be heard.

Emotional outbursts
Sudden dramatic outbursts for no apparent reason, frequent mood swings and feeling distressed are potent signs of mental illnesses. These kinds of behavior are seen as part of a person's nature and so they are often unnoticed.

Changes in appetite and sleeping patterns
Oversleeping may be a sign of depression and insomnia could be a sign of anxiety. Changes in appetite and not caring about oneself or the world are indicators of a mental problem.

5 Silent Signs Of A Psychiatric Disorder

Schizophrenia is a severe, chronic mental disorder that affects an individual s ability to think and make decisions, as well as relationships and emotions. The illness is characterized by experiences or unrealistic thoughts, disorganized behaviour and speech, reduced participation in routine activities. A person diagnosed with schizophrenia also experiences difficulty concentrating and memorizing things.

Schizophrenia does not have a definite cure. However, psychological rehabilitation can help the patient manage the symptoms of the illness, and improve the quality of life. This is where psychosocial therapy steps in.

Rehabilitation Psychology for Schizophrenia

Rehabilitation Psychology is a speciality of Psychology that utilizes psychological skills, knowledge, and theories to evaluate and treat people diagnosed with disabilities and chronic health issues in order to maximize functional ability, independence, social participation, and overall health.

A rehabilitation psychologist individualizes services to address different patients with varying health conditions. In order to meet this goal, the discipline adopts a holistic approach and considers individuals within a broad social context.

Different Treatment Approaches

Rehabilitation psychology follows these techniques to address mental disorder like schizophrenia in people  

Individual Psychotherapy   a psychologist/therapist teaches the patient how to deal with their behaviours and thoughts. Patients learn more about the ailment and its effects   and how to distinguish between what is real and what is not. The therapy may also help them manage day-to-day life.

Cognitive Behaviour Therapy   CBT can help the patient change the way they think or behave. A psychologist can show them how to deal with hallucinations and voices. After a couple of CBT sessions, you may be able to identify what triggers psychotic episodes   delusions and hallucinations   and prevent or reduce them.

Cognitive Enhancement Therapy   CET teaches individual ways to recognize triggers, social cues better, and improve memory and attention, and the ability to organize thoughts. The therapy combines group sessions and computer-based brain training.

Social Skills Training aimed towards improving social interactions and communication
Rehabilitation procedures such as problem-solving support and job counselling

Even if the above techniques are able to improve the condition, a schizophrenic person will likely need to continue with special care and education on how to become part of the community. 




How Effective Is Rehabilitation Psychology In Managing Schizophrenia?

Depression is more than just feeling low or down. It is a serious illness that is caused by various changes in the brain chemistry. There are a lot of factors that cause depression, which range from genetics to change in hormone level, stress, grief, medical conditions and other life circumstances. All these can lead to depression and that is something which does not go away on its own. However, there are a few efficient ways through which patients can deal with depression. These are as follows:

Exercise: Taking a brisk walk for fifteen to twenty minutes every day can be very healthy, not only for your body,  but also for your mental health as well. Dancing, jogging, cycling and yoga are alternatives as well. Although, people who are depressed might not feel like doing any of those things, but one should try to do them anyway. Once a person gets into the exercising routine, they will start noticing the change in their mood. Deep breathing, yoga exercises and meditation can also help people feel better and less depressed.
Anti-depressants: Three brain chemicals that are responsible for handling your mood are norepinephrine, serotonin and dopamine. During depression, the brain circuits that make use of these chemicals stop working properly. In this case, antidepressants can be very useful. These tweak the chemicals that run through the brain and help improve your overall mood.
Psychotherapy: It is a method through which therapists find out a person s everyday stressors. This therapy is a powerful treatment for depression. Combining psychotherapy with medications can be even better and more effective. This also makes the symptoms easier to take. When a person talks about his feelings and problems with a stranger, it can help him or her release certain amount of stress.
Social support: Talking to a friend or attending group therapies has proven to be beneficial. However, it is important that the person you talk to is someone who you will feel comfortable around. Therefore, it could be someone you know or someone who empathises with you. This is possible either with your close ones or group therapies where the people you talk with, have been going through the same problem you have.
Meditation: Calmness and meditation can help you channelize your positive energy and thoughts over the negative ones. It can help a person see new perspective, develop forgiveness and compassion. Much like exercise, meditating briefly can help you gain immediate effects. It helps a person get over depression. This happens over time. One might not be successful in releasing their stress at once. It is a process that takes time.
The treatment that you get for your depression will depend on the kind of depression that you have. Some might get psychotherapy while others might get antidepressants or for some, exercise could be enough. 

Depression - 5 Ways to Deal With It!

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