Frequently Asked Questions (FAQs)
1. What are breathing exercises and how do they help reduce stress and anxiety?
Breathing exercises are a set of conscious techniques for controlling inhalation and exhalation, such as diaphragmatic (abdominal) breathing and pursed-lip breathing. These exercises help to:
● Calm the body and mind: by regulating the nervous system and reducing the “fight or flight” response.
● Reduce stress and anxiety: by activating the parasympathetic nervous system responsible for relaxation.
● Improve focus and attention: focusing on the breath helps distance the mind from distressing thoughts.
● Support relaxation and sleep: practicing deep breathing before bedtime improves sleep quality and reduces insomnia.
2. What is insomnia and what are the best ways to treat it?
Insomnia is the difficulty in falling asleep or staying asleep, which can lead to fatigue or poor concentration during the day. It can be short-term (acute) or long-term (chronic).
Best ways to treat insomnia:
1. Cognitive Behavioral Therapy (CBT): the most effective long-term method, focusing on modifying thoughts and behaviors related to sleep.
2. Improving sleep habits: maintaining a consistent sleep schedule, avoiding caffeine and stimulants before bedtime, and keeping the bedroom dark, quiet, and comfortable.
3. Relaxation and deep breathing exercises: help calm the mind and body before sleep.
4. Medications: sometimes used for acute insomnia, such as sedatives or sleep aids, under medical supervision only.
3. What is Post-Traumatic Stress Disorder – PTSD?
Post-Traumatic Stress Disorder – PTSD is a mental health condition that can affect a person after experiencing a traumatic or life-threatening event, such as serious accidents, natural disasters, physical or sexual assault, or war.
Common symptoms include:
● Disturbing and recurrent memories of the traumatic event (nightmares or flashbacks).
● Avoidance of situations or places that remind you of the event.
● Mood and behavioral changes: irritability, sudden anger, persistent anxiety, or depression.
● Physical symptoms: muscle tension, difficulty sleeping, and rapid heartbeat.
4. What is Low Self-Esteem and how can it be treated psychologically?
Low Self-Esteem is a negative and unrealistic evaluation of an individual’s personal worth and abilities, stemming from negative core beliefs. Psychologically, low self-esteem is primarily treated using Cognitive Behavioral Therapy (CBT), which works by identifying and changing destructive negative automatic thoughts and challenging faulty core beliefs about the self. This therapy also helps build a more realistic and positive outlook, in addition to teaching skills for self-assertion and setting healthy boundaries.
5. How do the 5R rules of mindfulness help reduce daily stress?
The 5R framework helps you deal with negative thoughts and emotions in a mindful way by first (Recognizing) what you feel, then allowing the emotions to exist without resistance (Release). Next, you calm your body and mind (Relax) and objectively reflect on the reason behind your feelings (Reflect) before choosing a conscious response instead of reacting automatically (Respond). These steps reduce stress, improve focus, and enhance emotional regulation in your daily life.
