How To Be Happier? Part 3

 

 Dear Beautiful Soul,

Feeling under pressure? Feeling heavy emotional baggage you're hauling around? Feelings such as anger, despair, or fear? What should you do to feel pleasure, happiness, and joyfulness? 
During the last few years, some of you have not felt a kind of happiness in your life, because of the COVID19. You had to stay home, not socialize with friends/families, or travel. 
This page is just for you to help yourself, heal your emotional wounds and be happier!

Grow with external and internal factors To Be Happier
You're not cars, but like cars you're impacted by external and internal factors that cause feel not happy in your life.
External factors like negative people around you that stop you like a  brake for cars. Don't allow them to put you down with their negative thoughts as you can't, what if you couldn't or you don't know, etc. Instead, try to communicate with successful people.
Internal factors like your negative thoughts that stop you like a  brake for cars, too. Don't allow those thoughts to put you down as I can't, what if I couldn't or I don't know, etc. A part of unhappiness is hopelessness. There is love & light at the end of the tunnel!  Nourish yourself with hope, wish, and willingness! Where there is a will there's a way!

Try to re-charge your batteries To Be Happier

Sometimes maybe you feel your energy is low. It's normal! But not for a long time, so try to re-charge your battery and get started again. You have a gift box including time and energy. You have plenty of time and energy to go forward and plenty of chances and opportunities for growth on the earth. These opportunities are always positive in intention. Be creative in the ways that let these opportunities to allow you to shine!
If you like to be happier, help yourself! Open the right doors for yourself. If you ask me how? I'm telling you that try! Try feeling motivated and Inspired! I know you're right! You don't know everything, but you can search on different resources such as the internet and books. Try to gain information about various questions to find what successful people have done. There were some challenges for them to work through and still working hard. Find what are the main keys to being satisfied, happy and successful, and find to know what do you want for your life.  As Mike Melville mentioned, "What you want to do, and what you can do, is limited only by what you can dream." 
Make a dream! Don’t give up. Keep going. Go for it! Break your dream into small goals and then celebrate for reaching each of them! Reward yourself! Invite yourself to a cinema, park, coffee shop, dance, being with friends/ family, or whatever you joy! 

Help Others To Be Happier

A part of unhappiness is feeling useless. Helping others give you a sense of humanity and usefulness! In fact, you helped yourself to have good feelings as happiness about yourself! Therefore, do voluntary jobs, or help family/ friends/ neighbors. 

All of the things I have worked with people have been great. I would always be here for you to help you to navigate your life and help you to create the life you want. 

Best of luck, Cheers,

By: Monica Hoss

Licensed Psychotherapist 

MSc Psychology 

Website: https://www.calm-therapy.net/

calmtherapy14@gmail.com

An Acctive Member of:

How can be happier? Part 2

Sometimes, you know that a problem is not forever and is not worth getting so upset about, and yet, you can't seem to keep yourself calm! How can you convince yourself that you have a right to live? 

1. Be kind to yourself

Nowadays, everyone has had a rough time now. You don't deserve to stay in a dark situation. Therefore, be kind to yourself, give yourself a break, give yourself a special time and enjoy!

2. Call a close friend

Calling friends means you like to be connected with them, you miss them and you care for them. On the other side, it is a kind of self-care that can help you it is a chance to talk about your feelings, your concerns and melt your emotion. Expressing your feelings can help you relieve stress.

3.  Carve out leisure activity and enjoy your time

Enjoy whatever you enjoy like reading, writing, listening to music, dancing,  gardening, drawing, hiking, or other creative pursuits.

 Engage in activities that bring you gratification, cheerfulness, and joy.

Best of luck, Cheers,

By: Monica Hoss

Licensed Psychotherapist 

MSc Psychology 

Website: https://www.calm-therapy.net/

calmtherapy14@gmail.com

An Acctive Member of:

How to Consider Men's Mental Health Problems?

Do you think men’s mental health issues matter? For many, for a long time, the answer seemed to be "no" especially in societies where cultural norms dictate that men should be strong, stoic, and self-reliant. However, over time, we’ve come to realise that mental health problems do not discriminate based on gender. Men face challenges, too that can impact their well-being. Today, I’d like to focus on men’s mental health. If you’re a man reading this, or if you care about a man’s mental health, this article may help shed light on important aspects of men's wellness and offer some steps towards better understanding and healing.

As someone who was working on improving youth mental health, I realised firsthand how much a safe calm family impacts one’s well-being. It’s especially true for parents; when parents struggle with their own mental health, it generally affects their children and family. Besides, emotional difficulties do not resolve on their own, and ignoring them can worsen the situation.

What Are Signs of Men's Mental Issues?

 Understanding signs of mental problems is critical, especially because they often manifest differently in men. Research has shown that many physical ailments, such as heart disease and high blood pressure are often rooted in mental health issues. That’s why it’s crucial to recognise the emotional and psychological warning signs early on.

Common indicators of mental problems can be included:

•  Lack of Enjoyment: Losing interest or pleasure in activities you once enjoyed, including your work.
•  Low Moods or Depression: Feeling consistently down or hopeless for an extended period of the time.
•  Anxiety: Experiencing persistent feelings of unease, worry, or fear.
•  Extreme Fatigue: Feeling physically drained or tired all the time, even after rest.
•  Sleep Problems: Trouble falling asleep, staying asleep, or sleeping too much.
•  Feelings of Worthlessness or Guilt: Intense feelings of being "not good enough" or irrational guilt.
•  Changes in Appetite: Either overeating or losing interest in food.
•  Helplessness or Hopelessness: A general sense of not being able to control your situation or the future.

  

While these signs can affect anyone, men often experience mental health issues in silence. The pressure to “man up” and avoid showing vulnerability can make it harder for them to admit they’re struggling.

Which Problems Could Lead You to Mental Issues?  

Mental problems can arise from various life circumstances. The most common triggers for men include relationship problems and issues related to employment or socioeconomic status.

1. Relationship Problems
A breakup, Domestic Violence, or breakdown of an important relationship can have a profound impact on a man’s mental health. When relationships end, feelings of loneliness, isolation, or rejection can intensify. Men may also experience a loss of identity, especially if the relationship was long-term or defined much of their social support system.
The emotional impact of a collapsed relationship can manifest as:
Low Mood and Depression: Feelings of sadness and hopelessness can dominate daily life.

Increased Risk of Suicide: Men who experience relationship breakdowns may engage in suicidal behavior due to the emotional isolation that follows.

Social Withdrawal: Difficulty reaching out to friends or family for support, leading to further isolation.

When a man feels like he has no one to talk to or no one understands him, his emotional burden can become overwhelming. Encouraging open communication and fostering a strong support network can be crucial in these situations.

2. Employment Status
Men often tie their identity and self-worth to their careers. Unemployment or low job status can cause significant emotional strain, as men may feel they are failing to live up to societal expectations of being the "provider." Financial stress, combined with feelings of inadequacy, can contribute to mental health struggles.

The detrimental effects of unemployment can include:
Feelings of Shame or Embarrassment: The societal stigma that men must be economically successful can make joblessness feel like a personal failure.
Depression and Anxiety: Unemployment can lead to a sense of hopelessness, as men struggle with the uncertainty of their future.
Substance Misuse: As a way of coping with stress, some men turn to alcohol or drugs, which can compound the problem and lead to additional mental and physical health issues.

Men who experience these challenges often avoid talking about their struggles, fearing judgment. Encouraging a shift in these beliefs where a man’s worth is not solely defined by his career can help alleviate some of the pressure.

Solutions: Breaking the Silence and Seeking Help

Here are a few steps that can help improve mental health:
Acknowledge Your Feelings: The first step to overcoming emotional issues is to recognise that you have them. You have had stress and anxiety in your life. It’s okay to feel vulnerable and it’s okay to need help.

Seek Professional Support: Don’t hesitate to talk to a therapist or counsellor. Seeking professional help is not a sign of weakness; it’s an important step towards healing. Besides, meditation has positive effects on healing.

Reach Out to Support Networks: It can be difficult, but talking to friends, family, or even a support group can help. Isolation makes mental problems worse, and a strong support network can provide valuable perspective and understanding.

Challenge the Myths Around Masculinity: Understanding that it’s okay to express emotions and seek help is essential. Society’s perception of men as emotionally invulnerable needs to be reshaped. By talking openly about mental health, men can help reduce the stigma and encourage others to seek support.

Conclusion: Changing the Narrative Around Men’s Mental Health

Exploring the factors that contribute to emotional issues in men is essential for reducing the stigma surrounding struggles. In this article, I’ve highlighted the impact of collapsing relationships and employment status as common causes for men’s mental health issues. We also explored how cultural myths around masculinity often prevent men from seeking help, which leads to greater suffering.

We all must work together to create supportive environments in homes, workplaces, and communities, where men feel safe to express their feelings without fear of judgment. Changing the narrative around men’s mental health can save lives, families and improve overall well-being.
Remember seeking support is not a sign of weakness, also it’s a courageous step towards healing.

 

By: Monica Hoss
Licensed Psychotherapist
Master's Degree in Psychology 

Website: https://www.calm-therapy.net/ calmtherapy14@gmail.com 

A supervisor and Registered Psychotherapist

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LOVING YOURSELF AND OTHERS ARE PARTS OF HAPPINESS

Have you ever been worried that being kind to yourself will make you self-indulgent? 

Self-love is a foundation for well-being. When you nurture yourself, you naturally become better at nurturing others as well. While you choose to care for yourself so you can live the healthiest, fullest life possible. Let’s explore how practicing compassion for ourselves can improve our happiness, mental health, and relationships.

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What Does Self-Love Look Like in Daily Life?

Self-love can be practiced in both formal and everyday ways:

• Formal practices may include mindfulness or loving-kindness meditations (also called metta meditation). These practices help us notice and soften the critical inner voice, replacing it with a kinder, more supportive one.

• Everyday practices are often simple acts of self-care: taking a walk, listening to music you enjoy, or allowing yourself a few quiet moments in the day. Small steps like these remind us that our needs matter, too.

• Self-advocacy is another form of self-love. This could mean speaking up for yourself at work, expressing your needs in a relationship, or setting healthy boundaries.

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How Self-Compassion Supports Mental Health

Research shows that self-compassion is strongly linked to better mental health. When you practice it, you can:

• Reduce symptoms of anxiety, depression, anger, and loneliness.

• Increase resilience, motivation, and emotional stability.

• Feel more gratitude, happiness, and connectedness with others.

Self-compassion also helps calm the nervous system and quiet harsh self-criticism. This not only improves our relationship with ourselves but also makes it easier to engage meaningfully with the people around us.

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The Link Between Self-Love and Relationships

When you treat yourself with kindness, you create a space to treat others with kindness, too. If your mind is full of self-criticism or negativity, it can make you more closed off and less able to connect with others.

One key element of compassion is recognising your common humanity, the understanding that suffering and struggles are part of everyone’s experience. This awareness helps you approach both yourself and others with empathy.

Whether in friendships, family bonds, or romantic relationships, self-love strengthens connection. It allows you to show up as your best self, open-hearted and ready to give and receive love.

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How to Begin Practicing Self-Love

If being kind to yourself feels unnatural, try this:
Ask yourself how you would talk to a best friend, partner, or loved one who was struggling.

• What words would you use?

• What tone of voice would you choose?

• How would you support them through their challenges?

Then, turn those same words, tones, and gestures inward. This simple shift can be a powerful way to begin practicing self-compassion in your daily life.

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Final Thoughts

Loving yourself and loving others are not separate journeys. They are deeply connected parts of happiness. When you nurture your own well-being, you increase your capacity to connect with and care for others.

Remember: self-compassion is not selfish. It’s a practice that strengthens both your inner world and your relationships, helping you create a life filled with balance, resilience, and genuine connection. 

Keep positive, keep strong.

Best of luck, Cheers,

By: Monica Hoss

Licensed Psychotherapist 

MSc Psychology 

Website: https://www.calm-therapy.net/

calmtherapy14@gmail.com

An Acctive Member of:

5 Incredible Tips to Improve Children's Mental Health

 

Let's see today as an opportunity to support more children's mental health. Agree? Let's go! 

Image: Unsplash

Why Is Children's Mental Health Important?

We all love to see cheerful happy laughing children, playing with no 

fears of problems.This is their right to live, happily without 

receiving any threats. 

Generally, children are full of wishes and dreams! You heard a lot from 

them about their dreams. They talk about their wishes, their futures, and what they want to become. These dreams are the seeds of growth and resilience. But when children experience unresolved trauma, it can affect their entire adult lives impacting their relationships, careers, families, and overall well-being.

Did you know?

• 50% of lifetime mental health conditions begin by age 14.

• 75% begin by age 24.

This means early awareness and support are critical. Without it, many adults spend years trying to heal from painful childhood experiences, often feeling deprived of the calm and peaceful life they deserve.

 Signs a Child May Be Struggling

Children's mental issues have been in crisis for
 years. Additionally, by COVID19 and the pandemic many 
folks, girls and boys had to stay home. Consequently, it
caused more mental illnesses. 1 in 6 of children 
and young people have mental problems. These diagnosed 
mental health issues, and more undiagnosed 
mental illnesses struggle with different challenges.  
Remember, sometimes silent children have unillustrated
thoughts, so you can not be quite sure that 
quiet children have no emotional issues! Children are aware of 
how they're perceived by others 
and it would affect on their beliefs about themselves. 
It is important for parents to know indicating sources of 
mental issues. For example, a stressful situation for 
children or adolescents is more likely to be expressed by 
negative things about themselves as “No one likes 
me”. 

Other mental issues symptoms among children can be showed as:

• Negative behaviors such as anger or sadness.  

• Don't enjoy the company of their own age.

• Feeling socially isolated.

•  Poor school performance. 
  
  
  

How to Support Children's Mental Health?

As parents, teachers, and caregivers, you play a powerful role in shaping a child’s future. Here are some simple yet meaningful ways to help:

1. Create a Safe Space for Conversation
Encourage children to talk openly about their feelings. Listen with patience, warmth, and eye contact. Smile, nod, and show genuine interest. Let them know their feelings are valid and important.

2. Model and Teach Core Values
Help children practice virtues such as honesty, self-control, courage, compassion, and fairness. These values foster resilience and healthy coping strategies.

3. Stay Connected with Their World
Build relationships with your child’s friends, their parents, and school staff. This support network can help you better understand what your child may be experiencing.

Network with your children's friends and their parents, or school staff can come to know more about your children.

Children must have an atmosphere to talk to somebody. 

Listen to them kindly. When you listen to them remember 

to  have a smile and eye contact. Don't forget to show your interest.

Take them serious whatever they're saying about their 

wishes or feelings. Show them you understand their feelings.

Show them they're accepted by you. Show them your support. 

4. Encourage Healthy Outlets

Support your child in exploring hobbies, creative activities, sports, or relaxation practices that bring joy and reduce stress.

5. Know When to Seek Professional Help

Children, like adults, can experience depression, anxiety, or burnout. Reaching out to a licensed mental health professional early can make all the difference in prevention and recovery.

 

Image: Unsplash

Finally,  parents, guardians, and adults with more knowledge and
skills about children's mental health would be more present at the right 
time to prevent bigger issues. keep in mind that children can
get depression. Seek for professional help as psychologists to cure  
burnout children. Children’s mental health is the foundation of a brighter, healthier future. By listening, supporting, and guiding them with compassion, you not only help them gro, also you create a more caring, connected world for all.
If you’re concerned about your child’s mental health, don’t wait. Reach out to a qualified professional. Support today can prevent bigger challenges tomorrow.

Keep positive, keep strong.

Best of luck, Cheers,

By: Monica Hoss

Licensed Psychotherapist 

MSc Psychology 

Website: https://www.calm-therapy.net/

calmtherapy14@gmail.com

An Acctive Member of:

  

 

How to be happier? Part 1

Have you ever thought about how you want to start the new year and where to be ended? What are your aims? In 2022 I won't tell you what symptoms of depression, anxiety, or mental illness are. However, don't get me wrong, please! I would consider people with mental problems and I'm here to support, proudly. According to WHO, one in seven 10-19-year-olds experiences mental issues. We must work to decrease it. In my view, even those persons can heal themselves if somebody helps them. I would rather tell you about personal growth, happiness, and how you can help yourself to feel better. If you focus on learning and put yourself on the right path, and effort to achieve your goals, you'll win.

Manage your goals

My motto is success brings success. In other words, when you reach goals even small, positive elements come to your mind like it would prove to you that you have abilities, capabilities, and talents. Then, you'll trust yourself more and more. Therefore, breaking your destination into small goals would be more manageable and enjoyable.

Celebrate your achievements 

Celebrate those small achievements and reward yourself by inviting yourself to a calm area, drinking coffee, walking in a park, listening to music, dancing, etc. Try to grow forever, then you realize you can make yourself happier.

Increadible Ways To Manage Your Anger?

 Anger is a natural and often necessary emotion, signaling that something is wrong. However, when not managed properly, it can lead to destructive outcomes for yourself and those around us. Learning to handle anger constructively is crucial for maintaining healthy relationships and overall well-being. Here are some practical strategies to help you manage anger effectively. As I mentioned in previous email, anger causes negative effects on your emotional and physiological body. Therefore, you must do a few tips to help yourself. How? 

                    Understanding Anger

Anger is an emotional response to perceived threats, injustices, or frustrations. It can range from mild irritation to intense rage. While it’s normal to feel angry occasionally, chronic or intense anger can have negative effects on your mental and physical health, including high blood pressure, anxiety, and depression.

                       Recognise The Signs

The first step in managing anger is to recognize its early signs. These can include:

Increased heart rate

Tense muscles

Clenched fists or jaw

Sweating

Feeling hot or flushed

By identifying these signs early, you can take steps to calm down before your anger escalates.

Effective Strategies for Managing Anger

                                                                 Take a Timeout

When you feel anger rising, give yourself a break. Step away from the situation for a few minutes to clear your head. This could involve taking a walk, listening to music, or visualising a peaceful scene can help you relax and reduce anger. For example, close your eyes and imagine a place where you feel happy and calm. Focus on the details of this place, using all your senses to make the image as vivid as possible.A timeout can prevent you from saying or doing something you might regret later. 

                                               Practice Deep Breathing

Deep breathing helps activate the body’s relaxation response, reducing the physiological symptoms of anger. Try the following technique:

1. Inhale deeply through your nose, counting to four.
2. Hold your breath for a count of four.
3. Exhale slowly through your mouth, counting to eight.
4. Repeat until you feel calmer.

                                                  Exercise Regularly

Physical activity can help reduce stress and improve your mood. When you exercise, your body releases endorphins, which are natural mood lifters. Aim for at least 30 minutes of moderate exercise most days of the week.

                                           Communicate Effectively

Often, anger arises from misunderstandings or poor communication. Practice assertive communication, where you express your feelings and needs clearly and respectfully, without being aggressive or passive. Use "I" statements to describe how you feel, such as "I feel frustrated when..." rather than blaming others.

                    Seek Solutions, Not Blame

Focus on finding solutions to the problem rather than dwelling on what caused your anger. Ask yourself what you can do to resolve the situation. This proactive approach can help you feel more in control and reduce feelings of helplessness.

        Practice Relaxation Techniques

Incorporate relaxation techniques into your daily routine, such as: Meditation: Helps you develop mindfulness and emotional regulation.

Yoga: Combines physical postures, breathing exercises, and meditation to reduce stress.

Progressive Muscle Relaxation: Involves tensing and then slowly relaxing each muscle group in your body.

                 Know When to Seek Professional Help

If you find that your anger is overwhelming or affecting your relationships and daily life, it may be helpful to seek professional help. A therapist can provide you with tools and techniques to manage your anger more effectively and work through underlying issues.

 Final Tip

What should you do in response to anger triggers? 

Imagine your friend telling you that I am an angry man I have been an angry man for whole my life, my dad was an angry man, too. it is in my blood and never gonna change. Every morning when I want to wake my children up, I have to shout at them! Otherwise, they're gonna be late! I feel angry! What would you reply? How can you help your friend? 

Let me use an example, you see a friend in street without greeting, waving, or smiling! It can make you angry if you think why do they behave like that? How could they do that? But if you think maybe they didn't see me, or maybe they were in hurry, you will not get angry. Therefore, your negative thoughts make you angry! by changing the way you think and transforming into positive thoughts you'll not get angry. If your friend thinks positive and wakes up their children calmly they'll help themselves and their children👪💚

Conclusion

Anger is a powerful emotion, but it doesn’t have to control you. By recognizing its signs and employing effective management strategies, you can handle anger in a healthy way. Remember, it’s not about suppressing your anger but understanding it and responding constructively. With practice and patience, you can develop the skills to keep your anger in check and lead a more balanced life.

I'm here to help you heal and turn your pain into gain. You are not alone in this journey to feel calm, hope and power. Send me an email right away to begin your well-being journey.

Best of luck, Cheers,