Healthy relationships play an important role in our overall life satisfaction. Social media and the portrayal of healthy relationships in movies and tv shows can create unrealistic expectations. So what makes a healthy relationship? While there's no such thing as a perfect relationship, there are some key characteristics that can create a strong foundation for a relationship.

1. Trust and vulnerability
Trust and vulnerability are both important when it comes to relationships. If your partner isn't being vulnerable with you, it can be difficult to trust they are being their authentic selves. When you don't trust your partner, it can be difficult to feel comfortable enough to be vulnerable. When there is vulnerability and trust in a relationship, it is easier to form a deeper connection with each other.

2. Communication
Clear communication is part of a healthy, long-lasting relationship. Conflicts are inevitable in all relationships, but learning how to communicate with your partner effectively to resolve differences of opinion is key to a fulfilling relationship.

3. Teamwork
In a healthy relationship, you need to be able to work with your partner in an effective and balanced way. Who picks up the kids from school? Who washes the dishes? Who cooks dinner every day? It's not about who's doing more, but being able to find resolutions that feel good to both parties that can make you feel like a better team.

4. Independence
When you share a life and love someone, you're not obligated to spend every moment with them. It's important in a healthy relationship to have friendships and interests outside of your partnership. This will allow you to grow as an individual and no be co-dependent.

5. Have fun
Last but not least, have fun! Couples who play, laugh, and have fun together have more satisfying relationships. Play helps build intimacy, and bonding, and allows couples to feel more confident in being their authentic self.

Depression can affect not only the person who is diagnosed with it but also those who are a part of this person’s daily life. When someone is experiencing depression, they may have a difficult time engaging in daily activities, which can affect their relationships and interactions with others. Depression can have also a ripple effect on the mental health of those around the person with depression. Family members and friends may feel helpless or frustrated in their attempts to support their loved one with depression, leading to feelings of anxiety, stress, and even guilt.

Depression and how it affects your family
Depression can impact a person's ability to fulfill their roles and responsibilities within their family, such as parenting, providing emotional support, and contributing to household chores. This can cause strain and stress within the family dynamic, leading to feelings of frustration, resentment, and even guilt. Family members may feel helpless or frustrated in their attempts to support their loved one with depression, which can lead to further strain in the relationship. They may also feel like they are walking on eggshells or have to tiptoe around the person with depression, which can create tension and distance in the relationship.

Depression and how it affects friendships
Depression can have a significant impact on your relationships with friends. When someone is experiencing depression, they may withdraw from social interactions and have difficulty maintaining connections with their friends. Depression can also impact a person's ability to engage in social activities, which can make it difficult to participate in things like going out with friends or attending social gatherings. Friends may also struggle to understand what their friend with depression is going through, which can create tension or misunderstandings in the relationship. They may not know how to support their friend or feel helpless in their attempts to do so, which can also cause strain in the friendship.

If you know have any friends or family members that are dealing with depression, here are some suggestions to support them during this difficult time:

1. Listen without judgment: Let your friend know that you are there for them and that you are willing to listen to them without judgment. Encourage them to share their feelings and thoughts and avoid offering unsolicited advice or trying to "fix" their problems.
2. Offer practical support: Help your friend with tasks that may be difficult for them, such as running errands or doing chores. Offer to spend time with them doing things they enjoy, like going for a walk, watching a movie, or playing a game together. Sometimes, the little things can feel impossible for someone dealing with depression, and a helping hand can be a huge relief.
3. Encourage self-care: Encourage your friend to engage in self-care activities like exercise, healthy eating, and getting enough sleep. Offer to help them find resources for therapy or other forms of treatment.
4. Check-in regularly: Check in with your friend regularly to see how they are doing. Let them know that you are thinking of them and that you care about their well-being.
5. Be patient and understanding: Understand that depression can be a long-term condition, and recovery may not happen overnight. Be patient and continue to offer support and encouragement to your friend.

It is important to remember that depression is a serious mental health condition that requires treatment and support. Seeking professional help can not only benefit the person with depression but can also help to improve the quality of life for those around them. You can also join a support group yourself to learn more about how to best support your friends or family members dealing with depression.

Depression is a medical condition that negatively affects the way you feel, act, and think. Depression can have a significant impact on your daily life in many ways. Some common effects of depression can include: 

1. Loss of interest in activities: Depression can cause you to lose interest in things you used to enjoy. This can include several things, such as hobbies, socializing, or even daily tasks like cooking or cleaning.
2. Decreased energy and motivation: Depression can cause you to feel fatigued and lacking in energy, making it difficult to complete tasks or even get out of bed. This can often come with feelings of guilt, persistent sadness, and low mood.
3. Difficulty sleeping or oversleeping: Depression can disrupt your sleep patterns, leading to insomnia or oversleeping. Both oversleeping and insomnia can have negative effects on our mental health. Oversleeping can cause feelings of fatigue, making it difficult to complete tasks. This can also disrupt our body’s natural sleep-wake cycle, making it more difficult to fall asleep at night. Insomnia can also lead to feelings of frustration, and sleepiness during the day, which can contribute to feelings of depression.
4. Appetite changes: Appetite changes are a common symptom of depression, and can manifest in different ways for different people. This often results in overeating or undereating. For example, depression can cause changes in the levels of certain hormones, which can lead to the craving for certain types of food.
5. Difficulty concentrating: While this is a common symptom of depression, it can feel incredibly frustrating. Difficulty concentrating can be caused by a lack of interest in activities, feelings of fatigue, and low mood. Depression can make it difficult to concentrate or make decisions, leading to problems at work or in school. This can lead to feelings of frustration, anxiety, and self-doubt.
6. Feelings of worthlessness or guilt: When you’re faced with symptoms of depression, it can feel like a blow to your self-esteem. Depression can cause you to feel inadequate or worthless, leading to feelings of guilt and self-doubt. Negative thoughts and beliefs about oneself can become reinforced by symptoms of depression, creating a vicious cycle of negative self-talk and low mood.
7. Social withdrawal: Depression can make it difficult to interact with others, leading to isolation and loneliness, which can further exacerbate symptoms of depression. Depression can also affect the way people perceive social interactions, leading them to perceive social situations more negatively. Social anxiety is often a common co-occurring condition with depression, which further contributes to social withdrawal.
8. Physical symptoms: Depression is more than a physical symptom and can also have physical symptoms. People diagnosed with depression can experience physical symptoms such as headaches, backaches, or other types of body pain. Depression can also cause gastrointestinal symptoms such as stomach pain, bloating, and constipation.
9. Lastly, depression can affect sexual desire and performance, leading to a decreased sex drive. It’s also important to note that physical symptoms may be caused by other underlying medical conditions, so it’s important to check in with your doctor to rule out any other potential causes.

When dealing with depression, it’s important to show ourselves grace. As we’ve discussed earlier, depression can lead to disruptions in sleep, appetite, and impact our quality of life.This further exacerbates feelings of fatigue and lethargy, which can make it harder to muster the energy to engage in activities or complete tasks.

It's important to seek help if you are experiencing symptoms of depression, as depression is a treatable condition with various treatment options available. There are a variety of treatment options, such as therapy, medication, and overall lifestyle changes that can help improve your overall mental health.

ow influencers are spreading misinformation about mental health

Nowadays, it seems like so much of our lives are influenced by what we see on social media. When it comes to mental health, stigma is alive and well. This stigma can present an issue in the adult and youth population, as many avoid treatment out of fear of embarrassment. When faced with a lack of social support, many turn to social media to find relatable content creators for comfort. While content creators focused on mental health are great for eliminating stigma, the rise in people using social media may not be all good news.


While social media influencers may not have ill intentions, their job is to generate views on their page for ad revenue, and they often need to create large amounts of content to engage as many users as possible. With this in mind, facts and evidence-based practices may take a backseat.

While there is nothing wrong with using personal experiences to raise awareness about mental illness, there is no "one size fits all" solution when it comes to mental health. When watching mental health content on social media, be mindful of influencers using uniform solutions for mental health issues. Oftentimes, many influencers are drawing from their limited experiences, which leads to gaps in knowledge that can result in misinformation. It's important to remind ourselves that many mental health content creators are not licensed practitioners and may not have the qualifications to offer quality mental health advice. 

Raising awareness for social media can provide support and inspire you to make a positive change. However, if you find yourself struggling with mental health, it may be best to seek a mental health professional. Social media cannot replace treatment from a therapist and can have adverse effects if we take everything that is posted online as fact.
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If you're thinking about starting therapy, finding the right therapist can be a daunting task. Here a few tips that can help you find the right therapist, and things to avoid when looking for a provider.

1. Decide what type of therapy you'd like to try.
A good first step for finding the right therapist is finding a provider that is well-versed in the type of therapy you want to try. Different types of therapy include cognitive behavioral therapy, psychoanalytic therapy, and person centered therapy.

2. Ask people you trust
If you have a friend or colleague that you trust, a referral can be a great way to find a therapist that is a good fit for you. While referrals are a good place to start your search, it's important to remind yourself that you might have different goals from your friends, and therapy will look different for you.

3. Be mindful of your budget
Out of pocket expenses can make it difficult to be consistent with therapy. Verifying with potential providers that they accept your insurance can help offset costs.

4. Set up a consultation call
If you feel like you've found a therapist that will be a good fit, schedule a consultation call. Therapists want to help you, and if they feel that they're not equipped to deal with your situation, they might have referrals to point you in the right direction.

5. Be open to trying different therapists
Finding the best therapist for you can take trial and error. You should not feel obligated to stick with the first therapist you meet - building a strong working relationship with your therapist is beneficial for you in the long term.


Things to avoid:

1. Waiting for a crisis before seeking help
You should not wait until you hit rock bottom to seek help. This can create a sense of urgency when looking for a therapist, and you may not give yourself enough time to find the right provider for you.

2. Therapists with no boundaries
Therapists are mental health professionals, and they should behave professionally. While therapists are meant to create a safe environment for you, they are not meant to be your friend.

3. Offering services they aren't qualified to provide.
Many therapists specialize in certain types of therapy. If they do not have the training or experience working with specific populations or methods and are advertising the opposite on their website, that is a red flag to look out for.

It can be discouraging when trying to find the right therapist, but in doing your research you may find a match that can show you all the good that therapy has to offer. ​

While views about therapy have come a long way, there are still some myths about therapy and when to seek it. Many people refuse to seek help because of common misunderstanding. Here are a few common misconceptions about therapy:


1. Only "crazy" people need therapy.

The truth is you don't have to be "crazy" to participate in therapy. Most people in therapy are dealing with common stressors and are seeking ways to change thinking patterns, feelings, and behaviors that are not working well for them.

2. I've gone to therapy before, and it didn't work.

It's not uncommon for people to try one kind of therapy and assume that all therapy isn't effective if it doesn't suit their needs. In reality, there are many different types of therapy, and it may take some trial and error to find what works best for you.

3. People who talk to therapists are weak and incapable of solving their own problems.

It takes courage to reach out to someone to pursue changes. When we're unable to sort out our issues, it is wise, not weak, to seek assistance when needed.

4. I just want someone to tell me how to fix my problems.


Therapists are not meant to magically fix your problems. Instead, they will give you the tools and resources to guide and empower clients to find the answers themselves.

5. Therapy isn't confidential.

Confidentiality is the highest priority for a therapist. While there are circumstances in which things can't be kept private, but your therapist should review that with you from the beginning, so you know what to expect.

These are a few common misconceptions about therapy. Therapy can be a challenging process, but if you're thinking of seeing a therapist, it may be a good idea to email or pick up the phone to briefly speak with a therapist and get a feel for it. You may be surprised at how comfortable you feel from the initial conversation. From there, you can make a decision on how you'd like to proceed. 

The new year is such a hopeful time. Many of us are thinking about our goals on some level, and the New Year gives us the clean slate we need to start fresh. Here are a few tips to conquer your goals this year, whatever they may be.

1.  Be Realistic - While it's good to have goals for yourself in the new year, try to be as realistic as you can. For example, if you're thinking how to play the guitar, be prepared for a learning curve. Unrealistic expectations can lead to negative outcomes, which can often discourage us from trying again. 

2. Don't go goal crazy - As tempting as it may be to set a million goals for the new year, it may leave you feeling overwhelmed and unmotivated. Setting one or two focused goals will give you the space you need to invest your time and energy on them.

3. Track your goals - Many New Year's resolutions involve slow and gradual change. Because of this, many of us don't notice the little things. To avoid discouragement, keep a record of your progress. Having visual reminders can serve as an encouragement to stick to your goals.

4. Ask for support from loved ones - Change is hard. If you find yourself having a difficult time staying on track with your goals, reach out to a friend or loved one to help you stay accountable.

5. Don't be afraid to reward yourself - Hard work pays off! Finding ways to reward yourself for sticking to your goals can be a great motivator. For example, if your goal was to work out more, buying yourself a cute new gym outfit is a great way to reward yourself for staying on track. 

6. Be Consistent - The most important part of achieving our goals are staying consistent. While it's impossible to be perfect, just remember that each day is a new day to try again.

Our memory is influenced by many emotional aspects, such as depression and anxiety. These many aspects affect memory accuracy and can cause memory distortion. Working memory is vital ineffectively managing chunks of information in the present. Difficulty with memory can cause major problems in your work and personal life. When we struggle with our memory it can lead to mistakes,difficulty concentrating, and problems multitasking.

What are false memories?

A false memory is a mental experience that is mistakenly taken to be an accurate representation of an event in one's past. Our memories can be false in minor ways, such as believing you left your wallet in the kitchen when it's really in the living room. False memories can also be false in major ways that can have profound implications on ourselves and others, such as mistakenly believing you were the originator of an idea.

What is the relation between anxiety and false memories?

In a study conducted by Coli, et. al, (2015) they concluded that individuals with high trait anxiety enhance the elaboration of negative emotional materials. This eventually leads to people misremembering causal antecedents of negative events as previously experienced while they were onlyinferred.

Additionally, a study conducted by Brust-Renck, et. al, (2017), found that social anxiety may have a significant impact on emotional memory accuracy.

Because working memory is vital to our everyday functions. if you are dealing with a high level of worry and have noticed memory and attention problems, it may be a good reason to seek treatment for your anxiety. Treatment might include looking for a therapist who specializes in anxiety disorders or
consulting with your doctor to try medication to manage symptoms. (Meek, 2019).

References:
Coli, T., Cornoldi, C., Mirandola, C., Toffalini, E. (2015). High trait anxiety increases inferential false
memories for negative (but not positive) emotional events,Personality and Individual Differences,
Volume 75, Pages 201-204, ISSN 0191-8869,
https://doi.org/10.1016/j.paid.2014.11.029.
(https://www.sciencedirect.com/science/article/pii/S0191886914006618)

Crippa, J, Brust-Renck, P.,Neufeld, C., Palma, P. Rossetto, C., (2017). False memories in social anxiety
disorder. Archives of Clinical Psychiatry (São Paulo), 44(5), 113–116. https://doi.org/10.1590/0101-
60830000000133

Meek, W. (2019). Generalized anxiety disorder can negatively impact your memory. Verywell Mind.
Retrieved February 8, 2023, from https://www.verywellmind.com/anxiety-and-memory-1393133

What we eat is important for every aspect of our health, but it is especially important for our mental health. When someone is dealing with depression, it is not uncommon to see a change in their appetite.
Depression can cause us to eat more frequently and unhealthily, and can also lead to a loss of appetite, skipping meals, and a sweet tooth.

According to Lang, et al., an unhealthy western dietary pattern was associated with an increased prevalence of depression (2015). Additionally, an increased risk of depression has been shown to be associated with the consumption of unhealthy foods, such as refined food, fried food, a high fat intake, etc. On the other end of this, a diet consisting of a high intake of fruit, vegetables, whole grains, antioxidants, and a low intake of animal foods is associated with a decreased risk of depression (Tello, M., 2020).
Keeping this in mind, it’s helpful to find strategies that can help avoid food traps, such as:

• Tune in to your hunger

When you are feeling hungry, pause and ask yourself if you are really hungry or if feeling something else. Instead of food, you may be craving a heart-to-heart with a close friend.

• Find ways to boost your energy

Find activities that boost your energy, such as going for a walk, listening to music, or playing with your pet.

• Soothe your senses

Finding other ways to comfort yourself, such as drinking tea or touching a soft blanket can help us avoid eating to comfort ourselves.

Overall, our diet plays an important role in how we feel. While there are many factors at play when dealing with depression, eating foods such as fruits, veggies, lean proteins, and whole grains can put you at a lower risk of developing depressive symptoms. When it comes to what we eat, quality matters over quantity. By better understanding the role our diet plays in our mood, we’re able to make better choices.

​
References:
Lang, U., et al.(2015). Nutritional Aspects of Depression. Cell Physiol Biochem; 37:1029-1043. doi:
10.1159/000430229

Martin, L. (2011). Depression Food Traps: Eating too Much, Eating too Little, and Unhealthy Choices.
WebMD. Retrieved February 1, 2023, from
https://www.webmd.com/depression/features/depression-food-traps

Tello, M. (2020). Diet and depression. Harvard Health. Retrieved February 1, 2023, from
https://www.health.harvard.edu/blog/diet-and-depression-2018022213309

What is anxiety?

Anxiety is a normal reaction to stress; it alerts us to dangers and reminds us to stay attentive. However, anxiety that differs from normal feelings of nervousness can affect our job performance, schoolwork and personal relationships. According to the Barlow, D. H. (2002), anxiety is an uncontrollable, unpleasant
and persistent state of negative affect characterized by apprehensive anticipation of unpredictable and unavoidable future danger. This negative affect is often accompanied with symptoms of tension.

How does anxiety affect our bodies?

Anxiety can manifest in our body in a number of ways. According to Patriquin and Mathew (2017) symptoms of anxiety include the following:

• Difficulty sleeping
• Feeling restless
• Difficulty concentrating
• Irritability
• Muscle tension
• Being easily fatigued
• Excessive worry

How to cope with anxiety?

The next time you are feeling anxious, try of these self-management strategies found to promote personal recovery and symptoms reduction (Villagi, et. al, 2015).

• Surrounding yourself with people who make you feel better.

Being around positive people can mitigate the effects of stress and help alleviate anxiety.

• Taking stock of your progress

Coping with anxiety is not easy, and it is important to recognize what helps you cope to create new habits and create a routine.

• Prioritize sleep

Sleep deprivation can exacerbate symptoms of anxiety, it is important to have a regular sleeping schedule.

• Stay physically active

Regular exercise can improve our mood and help us stay healthy.

• Relaxation techniques

Techniques such as meditation and yoga can help with stress reduction, which can help reduce
anxiety.

Anxiety can often feel like a roadblock that prevents us from leading normal lives. By understanding our symptoms and finding coping strategies to use when feeling overwhelmed, we can manage our anxiety and reduce our stress.






References:
Barlow, D. H. (2002). Anxiety and its disorders: The nature and treatment of anxiety and panic (2nd ed.). New York: Guilford Press.
Patriquin MA, Mathew SJ. (2017). The Neurobiological Mechanisms of Generalized Anxiety Disorder and Chronic Stress. Chronic Stress. doi:10.1177/2470547017703993
Villaggi B, Provencher H, Coulombe S, et al. (2015). Self-Management Strategies in Recovery From Mood and Anxiety Disorders. Global Qualitative Nursing