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The smart phone revolution has changed our lives in many ways. With several adults and even tech savvy teenagers and children turning victims of problems like anxiety and depression, doctors are increasingly turning to mental health apps. Frequent use of tech gives a better avenue for communication, in this case between doctors and patients.
Here are the top 7 mental health apps that can be used by patients to improve their mental health
- Code Blue: Bullying is a real problem that has led many down the path of depression and suicide. And, sometimes the solution is closer than you think, in this case it is just a click away. With Code Blue, you can choose people from your contact to be a part of your support group. With just a few clicks, the app will alert the support group if the user needs their help. The app also communicates the user's location to the group and the group can indicate that help is on the way.
- Breath2Relax: Feeling too anxious or angry and want to let your bad side take over the situation. Launch Breath2Relax on your phone and you'll be walked through a series of breathing exercise that help to reduce stress, stabilize mood, control anger, and manage anxiety. It can be operated independently.
- Lantern: Lantern is a web and mobile based platform that combines cognitive behavioral therapy (CBT) techniques with advice from real experts. The app starts by measuring the users strengths, weaknesses, stress, anxiety, mood and social life and then tailors daily exercises that suits their pattern. Next the app matches you with a professional CBT coach who can answer any questions you have.
- PTSD Coach: PTSD stands for Post Traumatic Stress Disorder. PTSD Coach is an app developed by the Department of Veterans Affairs' National Center for PTSD, intended for use by veterans, military personnel and civilians experiencing symptoms of post-traumatic stress disorder. The app provides a self assessment tool that tracks symptoms over a period of time and also connects with a support group from your contact list and locate nearby treatment programs.
- Optimism: Optimism is a family of applications that focus on self-tracking as a tool for coping with mental illnesses including depression, bipolar disorder, anxiety and PTSD. Users can record the intensity of their mood, which will eventually detect patterns and help identify problem triggers. . Users can create a customizable wellness plan to chart their coping mechanisms which will come from experience and understanding of their mental condition.
- Talkspace: This free app helps users connect with a therapist with whom they can chat anytime. It isn't exactly a substitute to in-person therapy, but more a precursor where the app's therapists can monitor and guide the user if they need more advanced help.
- Big white wall: Sometimes just knowing that there are others in the same boat as you is a big help and this is what the app does. It is a community where users with different type of mental health problems come together for discussion boards, reference articles and self-assessment tests. If you wish to discuss about any specific problem, you can consult a doctor and ask a free question.
The prevalence of childhood obesity has increased dramatically over the past few decades, and obesity during adolescence is associated with significant medical morbidity during adulthood. Eating disorders and obesity are usually seen as very different problems, but actually share many similarities. Eating disorders (EDs) are the third most common chronic condition in adolescents, after obesity and asthma.
In fact, eating disorders, obesity, and other weight-related disorders may overlap as girls move from one problem, such as unhealthy dieting, to another, such as obesity. Understand the links between eating disorders and obesity and promote healthy attitudes and behaviors related to weight and eating.
What is an Eating Disorder?
Eating Disorders describe illnesses that are characterized by irregular eating habits and severe distress or concern about body weight or shape. Eating disturbances may include inadequate or excessive food intake which can ultimately damage an individual’s well-being. The most common forms of eating disorders include Anorexia Nervosa, Bulimia Nervosa, and Binge Eating Disorder and affect both females and males.
Signs & Symptoms of an Eating Disorder:
A man or woman suffering from an eating disorder may reveal several signs and symptoms, some which are:
- Chronic dieting despite being hazardously underweight
- Constant weight fluctuations
- Obsession with calories and fat contents of food
- Engaging in ritualistic eating patterns, such as cutting food into tiny pieces, eating alone, and/or hiding food
- Continued fixation with food, recipes, or cooking; the individual may cook intricate meals for others but refrain from partaking
- Depression or lethargic stage
- Avoidance of social functions, family and friends. May become isolated and withdrawn
- Switching between periods of overeating and fasting
What are the health risks associated with these disorders?
- Stunted growth.
- Delayed menstruation.
- Damage to vital organs such as the heart and brain.
- Nutritional deficiencies, including starvation.
- Cardiac arrest.
- Emotional problems such as depression and anxiety.
What is Obesity?
Obesity means being overweight by the accumulation of excess fat within the body. Obesity is defined to some extent by measuring Body Mass Index (BMI). People become obese by consumption of excess calories, imbalance between calories intake and calories outgoing, leading a sedentary life, lack of sleep , disturbances in lipid metabolism and intake of medications that put on obese.
What are the risks associated with obesity?
Obesity increases the risk for:
- High blood pressure
- Cardiovascular disease
- Gallbladder disease
- Respiratory problems
- Emotional problems such as depression and anxiety
How eating disorder and obesity are related?
Eating disorders and obesity are part of a range of weight-related problems.
- Body dissatisfaction and unhealthy dieting practices are linked to the development of eating disorders, obesity, and other problems.
- Binge eating is common among people with eating disorders and people who are obese.
- Depression, anxiety, and other mood disorders are associated with both eating disorders and obesity.
- The environment may contribute to both eating disorders and obesity.
Healp adolescents develop healthy eating habits:
- Healp children learn to control their own eating.
- Offer children a variety of healthy foods at meal and snack times.
- Eat dinner together as a family most days of the week.
- Be aware of your child's emotional health or else consult a psychologist
- Encourage children to participate in sports, dance, swimming and other physical activities.
- Counteract harmful media messages about body image.
The splendid approach:
The approach should be quite simple. A proper diet plan, nutritious foods and fruits with proper exercise can do a world of good to you.
Getting through an ugly divorce is quite a difficult thing, no matter what the reason might be. Your world can turn upside down after a divorce and you have to make a fresh new start in life.
Here are some tips you should follow to get through an ugly divorce:
- Accept the fact that it is okay to have different feelings: All feelings like sadness, anger (learn Ways to Control Your ANGER), exhaustion, frustration and confusion are quite intense after a divorce. You should accept these reactions and they will surely decrease with time.
- You need to give yourself a break: Accept the fact that you are weak and time is required to be back to normal functioning. Your work performance can be affected as well. Taking a break is a must after a divorce.
- Do not try to go through the situation alone: You should share your feelings with your friends and family, and you will surely get help. Joining support groups can also be fruitful. Isolation makes your condition worse; so you must go out, interact and share stuff.
- You should take proper emotional and physical care of your body: Eat timely, work out and relax. Try to maintain your normal daily routine and do not make major life decisions during this point of life. Abstain from too much alcohol and cigarettes as they are not a solution.
- Avoid ugly situations: Avoid talking to your former spouse as discussions may lead to ugly situations and fights, which would enhance your misery.
- Take a hobby: Try to do things you love to do from your heart. Join classes, take music lessons, paint pictures and slowly try to enjoy life. Making new friends is also a good idea.
- Think positive: Positive thinking is a must and if you engross yourself in positive, constructive activities, you are likely to feel good. You need to be flexible and in case you have children, do your best to provide them an ideal atmosphere for adjusting to the situation (learn more for Positive Parenting)
- Time can heal everything: Keep one thing in mind that life will eventually return to normal. Time heals everything and one day you will not be affected anymore.
- Talk to your children and help them cope: You need to provide proper care to your kids for coping with the situation. Talk to your children and make them understand that they are not responsible for the divorce by any means. Try to ease their concerns, be compassionate, but maintain a direct approach. Maintain your child's routine exactly how it used to be, so that they feel less amount of sudden change. Do not involve your children in the conflict in any way.
A divorce is extremely difficult to cope with, as one has never faced or felt such a situation before. With proper support and measures, you can get over a divorce much more easily.
Here are symptoms, reasons and management of ADD and ADHD.
As much as we would like to ignore it, domestic abuse is a very common problem. Not every woman has the strength to fight against it and confide in someone. As a friend, it is your duty to look out for them. You don’t have to be an expert in psychology to know the warning signs of domestic violence. Here are 8 such warning signs.
- She is quiet when he is around: If your friend is normally jovial and suddenly becomes quiet the moment her partner is around, don’t overlook the change. She may be scared of saying something that might upset him and start a fight.
- She allows herself to be put down: In almost all cases of domestic violence, the woman is made to feel guilty about everything. This becomes habit and she loses her will to fight back. If you notice you’re friend allowing her partner to walk over her and put her down, she may be facing abuse at home.
- She withdraws from friends and family: Social withdrawal is another major sign of domestic violence. There may be a number of reasons for this; he is too possessive of her, she is injured and scared of letting people see her injuries etc.
- Unexplained injuries: Making an excuse that walking into a door caused a black eye isn’t only a scene from the movies. If your friend suddenly starts wearing inappropriate clothes such as long sleeved tops in summer, she may be a victim of domestic abuse. Look out for such excuses and injuries.
- Plans that are frequently cancelled at the last moment: Victims of domestic abuse often make plans, but never keep them. This could be because their partner does not like them going out without them or because she is injured and doesn’t want you to see her injuries.
- She has casually mentioned violent behavior, but dismissed it lightly: Casually mentioning violent behavior at home could be your friend’s way of trying to tell you that something is wrong. We fear being judged and hence it is sometimes very difficult to speak openly about facing domestic abuse. If you feel a friend is being domestically abused, encourage her to share her problems with you.
- Her finances and personal choices are not controlled by her: Domestic abuse victims usually have most of their lives controlled by their partners. This includes finances, choice of clothing, social attendance etc.
- The children seem nervous and frequently upset: Children may not say much, but notice a lot. Even if they are not abused, seeing their mother hurt can affect a child and make them moody, withdrawn and upset.
Do you have a habit of getting too anxious about minor matters? Is your severe anxiety hampering the smooth functioning of your daily life? Is anxiety giving you headaches, causing insomnia and making you paranoid? All these conditions imply that you are suffering from anxiety disorder. There are several types of anxiety disorders with various symptoms, and there are effective treatment procedures for curing them as well.
Signs and symptoms of severe anxiety/ anxiety disorder: The signs of anxiety disorder vary from person to person, but one common major symptom is severe fear, tension and worry even in petty situations.
The common emotional symptoms except fear and tension include the following:
- Feelings of great apprehension or a dread feeling
- Problem with concentration
- Feeling overly tensed
- Always anticipating the worst in any situation
- Feeling restless and irritable
- Watching out for danger signs in everything
- Feeling mentally blank
Anxiety is much more than being just a feeling and several physical symptoms are observed as a result of the body's response to severe anxiety. The most common physical symptoms are as follows:
- A pounding heart
- Excessive sweating
- An upset or dizzy stomach
- Enhanced urge for urination and diarrhea
- Breathing problems
- Muscle tension
- Feeling twitches and tremors
- Severe headache and excess fatigue
- Sleeplessness or insomnia
Coping with severe anxiety:
In order to cope with anxiety disorder, you should follow these tips:
- You should connect with other people as being lonely or isolated may trigger your anxiety. Meet friends or join support groups. You should share your feelings with a loved one to ease the anxiety.
- You must start undertaking relaxation techniques such as mindfulness meditation, progressive muscle relaxation or deep breathing. These help in reducing your anxiety and make you feel relaxed.
- Regular exercise and work out is a natural stress buster and relieves anxiety. Practice different types of exercises strictly every day.
- You must get sufficient sleep as lack of sleep boosts your feelings of anxiety and tension. You should get nine hours of undisturbed sleep every night.
- You should reduce your intake of alcohol and caffeine products, which worsen your anxiety.
- You must train your mind to stay calm. The habit of needless worrying must be brought under control. You can undertake strategies such as creating a worry period, challenging the thoughts of anxiety and accepting uncertainty in life.
The self-help strategies for coping with severe anxiety can be quite effective. In some cases, fear and anxiety attacks become very severe and cause great distress in a person's life. In such cases, professional help is required. Certain behavior therapies can be undertaken for eliminating severe anxiety.
I am preparing for iit jee 2018. I was ill for many days and my preparation was paused for 4 months. Now, I want to start it from beginning but I am getting depressed by thinking that I can not crack jee. What should I do to remotivate myself and learn without any tension?
Borderline Personality Disorder (BPD) is such a disorder of personality that causes mood swings, self-esteem issues, impulsive behavior and recurrent self-harm behaviour. It is very difficult to lead a normal life with these varied psychological issues.
A patient suffering from BPD maintains unstable relationships with other people, shows inappropriate emotional reactions and possesses suicidal or self-harm tendencies. It is purely a personality disorder caused due to multiple factors. Patients suffering from BPD may find it difficult to stay alone.
Causes of BPD:
- Neglect and/or sexual abuse
- Some kind of childhood trauma like abandonment
- Loss of a dear one
- Neuro-chemical disturbance in the brain
- Genetic vulnerability
- Prolonged and chronic stress or anxiety
Symptoms of BPD:
- Disturbing thoughts: One may experience disturbed thinking and the range of severity is rather wide. One may question his or her existence and need constant reassurance to believe other, or hear voices that tell one to harm oneself or others. In some cases, hallucination and developing delusional beliefs become a common phenomenon that greatly upset the mental condition of the sufferer.
- Developing paranoid thoughts and having dissociative feelings: The patient often lacks the feeling of self and suffers from identity crisis. 4. Suicidal feelings and attempts.
- Intense but unstable relationships: Sufferers of BPD live in a fear of abandonment and feel that the people they love might leave them. They make all possible efforts to prevent being left alone. They may beg, cling and track their loved ones to avoid being left alone. The opposite may also occur and sufferers might feel that they are being smothered by others. This results in actively pushing away loved ones. A combination of these feelings leads sufferers to give out mixed signals which is confusing and often hurts them and their loved ones.
- Impulsive behavior: Indulging in impulsive behavior is a common sign of BPD. Those suffering from BPD may develop suicidal tendencies and threaten to self-harm. Partaking in risky and irresponsible behavior such as gambling, drinking, drug abuse, having unprotected sex with strangers, going on unrestrained shopping sprees and shoplifting are not uncommon for those with BPD.
From terrorism to natural disasters, there are a number of traumatic events that constantly hurl themselves at us. Given the amount of stress it causes an adult, imagine how a child can process this information. Often traumatic events that occur in childhood can trigger phobias and anxiety disorders that last a lifetime if not dealt correctly.
Each child responds to trauma in a different way depending on the circumstances and their age and personality. What is common is that all children turn towards their parents and teachers for support in these situations. Hence, it is important to understand how to help your child deal with traumatic events.
Here are a few steps you should follow:
- Provide comfort: The first thing to do in a traumatic event is to reassure and comfort the child. Reinforce your child's sense of security by following a normal schedule and maintaining regular eating and sleeping habits. Encourage your child to talk and ask questions and discuss the situation with them in a way appropriate to your child's age and concerns.
- Accept their needs: Children show the need for reassurance in different ways. For some, it may be the need for extra physical contact in the form of hugs while for others it may be ensuring that their favourite teddy bear is with them constantly. Be patient with children and indulge their needs in such situations.
- Limit the amount of information available: Media often magnifies a traumatic event making it all the more difficult for a child to apprehend. Children can often be mislead or frustrated by media coverage of a traumatic event. Thus, it is a good idea to limit the use of television, radios and internet. As far as possible do not let your child watch the news alone.
- Stay in touch: If your child goes to school, his or her teacher is the parent figure at school. Stay connected with your child's teachers and the other adults in their life to monitor changes in behavioral patterns.
- Create distractions: If left alone with nothing to do, a child's mind will dwell on the trauma. Encourage them to find a hobby to cope with the negative emotions. Music and art are two good outlets for stress. You could also play board games, read or play outdoors to distract them.
- Get professional help: Sometimes you may need help to deal with a traumatic event in your child's life. If your child shows signs of behavioral changes, academic problems, emotional outbursts, anxiety, depression, insomnia or social withdrawal; you should consult a professional counselor.
What is Acute Stress Disorder
Acute stress reaction usually happens when some stressful events occur. Acute usually indicates that the symptoms occur quickly and do not last for a long time. Symptoms, such as anxiety and stress occur when exposed to stressful events. It is believed that acute stress disorder occurs after unexpected crisis like traumatic events, serious accidents, domestic violence, sexual assaults or sudden bereavement. Acute stress reactions are commonly seen in people who have experienced major disasters or terrorist incidents.
Symptoms of Acute Stress Reaction
Symptoms of the condition develop very quickly, within minutes to hours in response to a stressful condition. Some of the symptoms are:
- Anxiety, mood changes, emotional trauma (ups and downs), poor concentration and sleep, irritability and the desire to be alone
- Unpleasant recurrent dreams
- Avoiding situations and people who may cause anxiety and stress
- Emotionally numb
- Nausea, palpitations, headaches, abdominal pain, difficulty in breathing and chest pain are usually caused by the stress hormones like epinephrine.
Management of Acute Stress Disorder
Generally treatment is not required as the symptoms go when the stressful episode is over. Talking to family and friends or understanding the symptoms is helpful. Some people might experience extended symptoms. The following can be done:
Cognitive Behavioral Therapy (CBT): This is the therapy where a person can talk to an experienced therapist to understand the patterns and the triggers that charge the problem. The aim of the therapist is to change the way a person thinks and help him avoid the thoughts and be more realistic and calm. Usually when CBT is used for acute stress disorder patients then it is termed as trauma focused CBT.
Counselling: This is usually done when the symptoms are more severe or persistent. It is helpful as it helps to explore the way to deal with the stress and its symptoms. Psychiatrists help by counselling the people and also there are many online resources, which might be helpful.
Here are some tips related to Depression.
What Is Adjustment Disorder
Adjustment disorder is considered to be a group of conditions, which usually occur when a person experiences difficulty in coping with the stressful life events. These usually include relationship issues, job issues or the demise of a loved one. The incapacity to adjust to stressful events leads to psychological and sometimes physical symptoms.
Symptoms of Adjustment Disorder
The psychological and physical symptoms linked with adjustment disorder occur either during or instantly after a stressful event. The disorder only lasts for 6 months, but the symptoms might continue if the stressor has not been removed. The symptoms might vary from person to person.
The psychological symptoms are anxiety, crying, impulsiveness, lack of concentration, low or loss of self esteem, feeling hopeless, sad or trapped, and withdrawn attitude along with suicidal tendencies.
These physical symptoms can include trembling, twitching of the muscles, soreness, body pain, insomnia, indigestion and fatigue.
Adjustment disorder might display psychological and physical symptoms separately or together.
Types of Adjustment Disorder
There are 6 adjustment disorders and each one of them is associated with different symptoms:
1) Adjustment disorder with depressed mood: People diagnosed with this suffer from feelings of hopelessness and sadness is often related with crying. Also, a person might not enjoy the activities, which he earlier enjoyed.
2) Adjustment disorder with anxiety: Symptoms of this are anxiety along with being anxious, overwhelmed, and worried. People with this show less concentration and poor memory. When diagnosed in children, it is usually due to the separation anxiety from loved ones and parents.
3) Adjustment disorder with mixed anxiety and depressed mood: In this both anxiety and depression is experienced.
4) Adjustment disorder with disturbance of conduct: The symptoms of this disorder are more about the involvement of the behavioral issues like starting a quarrel, reckless driving, destructing property and stealing. Teens suffering from this might become absent from school.
5) Adjustment disorder with mixed disturbance of emotions and conduct: The symptoms of anxiety, depression, and behavioral issues are observed.
6) Adjustment disorder unspecified: People who are diagnosed with this type of disorder usually display symptoms those are not associated with other disorders. They exhibit more of physical symptoms and problems with family and friends or at school and workplace.
Treatment of Adjustment Disorder:
If diagnosed with an adjustment disorder, a person can definitely benefit from treatment. This is usually treated with therapy or medicines or a combination of both.
- Therapy is the first choice. A health counselor or a psychologist can give counseling and if there is a need for medication, then you might be referred to a psychiatrist.
- Medication like Nonbenzodiazepine anxiolytic, SSRI or SNRI and benzodiazepines might be prescribed for reducing the symptoms of anxiety.
So you love your job and don't mind working after hours, every once in a while. Are you plagued by hypertension, stomach disorder and sleeplessness often? It's probably about time that you started paying more attention to the dual functioning of your mind-body. Stressing on one, while neglecting the other will only bear dire consequences in the near future. This will render your body weak and your mind restless.
The regulation of the mind-body dualism is the most integral aspect of your being. Your mind has the potential of affecting your health in more ways than one. Having a better outlook towards life helps deal with health issues such as depression, headache, pain and stress. The dual functioning of mind-body is bound to have greater implications on your health and one needs to be well aware of that facet:
Your mind reflects what your health has to say
The brain creates gamma globulin and endorphins, which toughen your immunity and serve as natural painkillers, respectively. The production of these substances depends significantly on how you're feeling at the moment. Having a positive outlook even when you're down with fever, pain or stress enables your body to create better regulatory hormones which accelerate healing.
On the other hand, if you're being too hard on yourself as a result of work overload, emotional crisis or any personal mishap, and adopt a negative perspective towards most things, your body will know and slow down its mechanism for creating endorphins and gamma globulin. This means you'll take longer to regain normalcy.
What you are doing to your body affects how your brain works
On the flip side, if your body is under extreme pressure to perform and as a result, you're missing out on your regular, healthy regime, your mind is guaranteed to function differently. Eating differently, losing sleep, exercising less, and burn-outs will affect your mental well-being, negatively.
The fight-or-flight reaction and blood pressure levels are considerably influenced by how you're feeling and how you are dealing with things in life. As a result, you might feel depressed, moody, restless or sick.
Therapies that improve your mind-body functioning
Practicing therapy and exercise, improves the dual functioning of your mind-body and is, therefore, indispensable for keeping well. The National Center for Complementary and Integrative Health (NCCIH) has suggested, some integrative measures that are sure to have a positive impact on your overall well-being:
- Cognitive & behavioral management
- Yoga and relaxation
- Proper diet and regular physical exercise
- Active involvement in music, art or dance
- Avoiding a sedentary lifestyle
Despite everything else, if you're still willing to work beyond your deadline, at least don't forget to eat the salad that you had packed for lunch!
I have exams coming so studying day night I haven't slept, head is aching, not able to study so what to do? Please help me!
Living with anxiety on a daily basis can be really stressful. And while you are dealing with anxiety, it is very important not to sway away with the symptoms and commit yourself to a treatment. For instant release of anxiety, you really don't need to go for a vacation or to the spa or a weekend retreat. It is easy to beat anxiety within 5-15 minutes, just being where you are.
So don't think and instantly reduce your anxiety to give yourself a wonderful day. Here are 5 ways to reduce your anxiety immediately.
- Meditation: Meditation for a few minutes daily helps relieve anxiety. As per a research, doing meditation daily changes the neural pathways of the brain, thereby making it more flexible towards stress. Meditation is the simplest way to beat anxiety. All you have to do is just sit straight with feet on the floor and closed eyes. Next just focus your energy on reciting a mantra.
- Deep Breathing: A 5-minute breathing regime is a sure shot way to relieve anxiety. Sit straight with closed eyes and place your hands on your abdomen. First start with slow inhalation of air through the nose. Feel the breath through your abdomen and head and then reverse the process by exhaling it out through the mouth. Psychologists state that deep breathing helps to bring down stress and anxiety by lowering the blood pressure.
- Laugh Aloud: A good laugh is a great way to shed off the stress and anxiety. When you laugh, chemical endorphins are released which elevate your mood. A good laugh also lowers the cortisol levels which are the stress hormone.
- Talk to someone: Distracting yourself by talking to friends and family helps. The mind starts wandering when in anxiety and alone and the effective technique to talk to some trusted person helps. The support you get from family and friends just boosts you back and wards you off the symptoms. In case of a panic attack, you can request the company of a friend and relative to watch over you.
- Trick your anxious thoughts: Anxiety does not happen suddenly but is due to the mind's tendency to have negative thoughts spiraling day in and day out and the worse is that you have no control over the thoughts. Learn to tame these thoughts and the triggers which cause these to keep anxiety at bay.
There are strategies which you can try to help you keep anxious thoughts away.
1. Question yourself when you experience anxiety. A long checklist helps you make your thoughts more realistic.
2. Give affirmations to yourself that everything is okay, you will get over the situation. Usually, affirmations are made to comfort one.
3. Know the physical symptoms as many times physical sensations like in case of a panic attack tend to trigger anxiety and stress. When you get used to the symptoms, the mind does not send signals for anxiety to the brain. Create exercise to habituate yourself to a panic attack. There is no cure for anxiety but the fastest way to get your anxiety under control is to simply manage it.
We spend a majority of our time in office. Naturally, the atmosphere of the office affects the way we perceive things around us - our moods, passions and personality. How do you like your office atmosphere? Do you enjoy working with your colleagues? Do you feel respected? It is essential for you to have an affirmative answer to each of these questions, for your own good. But if it is not so, what can you do?
- Shift: Staying in a negative space will pull you down and harm you. If possible, ask to be transferred to another department. Few of us have the luxury of quitting on a whim. So, update your resume and spread the word that you're looking for a change. Don't quit your current job without having a back-up plan in place. However, when looking for a new job, keep the things you don't like about your current job in mind, so that you don't find yourself in a similar situation again.
- Find like-minded people: No matter how many colleagues you don't get along with, there must be a few you like. Watch their back and ask them to watch yours. Whenever you hear of anything that might affect the people around you, share the news with them but with discretion. Limit your interaction with people who pull you down and drain your energy.
- Document everything: Don't let things come to a my word against your's situation. This can be very stressful and harm your health. As far as possible, ensure all your communication is recorded in the form of emails, messages etc. Do not rely on someone else to take notes at meetings, rather make your own. Keeping a work diary is a good idea.
- Lead by example: Negative people feed off negativity around them. If you are a positive person, they will gradually begin avoiding you themselves or you might even make a positive impact on them. Respect people you work with and you will get their respect in return. Before condemning people, take a look at yourself and ensure that you aren't doing anything to attract that kind of behavior.
- Do something about it: Complaining can get things off your chest but often do nothing to change the situation. Be a part of the solution to the negativity in your office. Be regular with your own work and stick to your deadlines. If you need something, follow up with people instead of expecting them to follow up with you.
Lastly, don't try too hard to change the system. You can only control your own life. If you see your efforts going to waste, get back to that resume and start sending it out.