Mental health is no longer a taboo in the United States. More Americans today are seeking help, self-awareness, and healing than ever before. In this evolving landscape, one term that’s gaining attention is “Grow Therapy.” But what is Grow Therapy? How is it different from traditional counseling or psychotherapy? Let’s explore what this emerging approach means and how it’s helping people transform their mental well-being in 2025.
What Is Grow Therapy?
Grow Therapy is a modern approach to mental health that focuses on personal growth, emotional resilience, and life fulfillment—rather than just symptom management. Unlike conventional therapy that primarily treats mental illness, Grow Therapy is goal-oriented, strength-based, and future-focused.
This method integrates elements of:
Cognitive Behavioral Therapy (CBT)
Mindfulness & Meditation
Life Coaching
Holistic Wellness
Positive Psychology
It encourages individuals to not only heal from emotional wounds but also grow into their best selves—mentally, emotionally, and spiritually.
Why Is Grow Therapy Trending in the U.S. in 2025?
With the rise in anxiety, stress, and burnout—especially post-pandemic—many Americans are no longer satisfied with just feeling “okay.” They want to thrive. Here are a few reasons Grow Therapy is gaining momentum in the United States:
📈 Focus on Personal Development: People are looking for tools that help them grow professionally and personally.
🌱 Mental Fitness Culture: Just like physical health, mental fitness is now a lifestyle.
🧠 More Accessible Teletherapy: Apps and virtual platforms make Grow Therapy more accessible than ever.
🧘 Integration with Wellness: It blends well with yoga, journaling, spiritual practice, and healthy habits.
Key Components of Grow Therapy
Here’s what typically sets Grow Therapy apart:
1. Self-Discovery Work
Exploring your values, beliefs, and life goals to align your thoughts and actions.
2. Strength-Based Focus
Instead of focusing on weaknesses or disorders, therapists highlight what’s working and how to build on that.
3. Actionable Growth Plans
Clients often create vision boards, life roadmaps, or weekly progress plans.
4. Mindfulness and Inner Balance
Regular practice of mindfulness, breathwork, and emotional regulation.
5. Therapist as a Growth Partner
Therapists take on more of a coaching or mentoring role, walking alongside your growth journey.
Who Is Grow Therapy For?
Young adults navigating life transitions
Professionals facing burnout
Anyone wanting emotional clarity and personal success
Couples or individuals who want to deepen relationships
People who are mentally stable but want to evolve
How to Start with Grow Therapy in 2025?
If you’re in the U.S. and curious about getting started, here’s how:
✅ Search for Certified Grow Therapists
Many therapists now list this specialty. Search “Grow Therapy near me” or check online directories.
✅ Use Digital Mental Health Platforms
Apps like BetterHelp, Talkspace, and GrowTherapy.com offer licensed therapists with a growth mindset.
✅ Consider Workshops or Online Courses
Many professionals now offer growth therapy webinars, group coaching, and retreats.
Benefits of Grow Therapy
✨ Improved self-awareness
💪 Boost in self-confidence and resilience
🧭 Clarity in life goals and direction
💬 Better communication and relationships
🌿 Holistic healing from stress and past trauma
Final Thoughts
In 2025, Grow Therapy is more than just a trend—it’s a movement toward empowered mental wellness. Whether you’re overcoming emotional struggles or aiming to become your best self, this modern therapeutic approach offers tools, support, and guidance tailored to a fast-evolving world.
Ready to grow into the best version of yourself? Grow Therapy might just be your next big step.
Your 30s are a time of transition—not just in life but in your skin’s needs. This is the decade when collagen production begins to slow, fine lines start appearing, and environmental damage becomes more noticeable. The good news? With a consistent skincare routine tailored for your 30s, you can maintain radiant, youthful skin. Here’s your complete morning to night skincare guide—including natural products and expert tips, plus a spotlight on Illuminatural 6i, one of the best serums for reducing dark spots and pigmentation.
🌞 Morning Skincare Routine for Glowing Skin
1. Gentle Cleanser
Start your day by cleansing your face to remove oil and impurities.
Recommended: Use a sulfate-free foaming or gel cleanser with ingredients like green tea or chamomile.
Why: Keeps skin fresh without stripping moisture.
2. Hydrating Toner
Balance your skin’s pH and prep it for better product absorption.
Tip: Look for toners with rose water or hyaluronic acid.
3. Vitamin C Serum
This is a must-have antioxidant in your 30s!
Benefits: Brightens skin, reduces pigmentation, and protects from sun damage.
Pro Tip: Apply to damp skin for better absorption.
4. Moisturizer
Opt for a lightweight, non-comedogenic moisturizer.
Ingredients to Look For: Ceramides, niacinamide, or hyaluronic acid.
5. Sunscreen (SPF 30 or higher)
Never skip sunscreen—even on cloudy days.
Why It’s Critical: Prevents premature aging, dark spots, and collagen breakdown.
🌇 Evening/Night Skincare Routine for Women in Their 30s
Evening skincare is where deep repair and glow truly begin. This is when your skin regenerates.
1. Double Cleanse
Step 1: Use a cleansing balm or oil to remove makeup and SPF.
Step 2: Follow with a gentle foaming cleanser.
2. Exfoliate (2–3 times a week)
Options: Chemical exfoliants (AHAs/BHAs) are more effective and less harsh than physical scrubs.
Why: Removes dead skin cells, helps fade pigmentation and dark spots.
3. Toner
Rehydrate your skin and prep for serums.
4. Treatment Serum – Use Illuminatural 6i
Why Illuminatural 6i? This advanced skin lightening serum targets dark spots, melasma, hyperpigmentation, and uneven skin tone using clinically proven ingredients like niacinamide, alpha arbutin, and plant-based extracts.
How to Use: Apply 2–3 pumps to clean, dry skin and gently massage until absorbed.
Results: Over time, Illuminatural 6i fades stubborn pigmentation and improves skin clarity and texture.
5. Eye Cream
In your 30s, crow’s feet and under-eye puffiness may become more visible.
Ingredients to Look For: Peptides, caffeine, or retinol.
6. Night Cream or Facial Oil
End with a nourishing moisturizer or face oil to lock in all the benefits.
Tip: Choose ingredients like retinol (for anti-aging) or squalane (for hydration).
Weekly Add-Ons for Radiance
Face Masks (1–2x/week): Clay for detoxifying, sheet masks for hydration.
Facial Massage: Use a jade roller or Gua Sha for better circulation and glow.
Hydrating Mist: Spritz during the day to keep skin dewy and fresh.
Taking care of your skin in your 30s is about prevention and nourishment. By following a consistent morning-to-night skincare routine, you can maintain that youthful glow and reduce signs of aging. Products like Illuminatural 6i can significantly help with dark spots and pigmentation, making your complexion smoother and brighter over time.
🌟 Start today—your 40-year-old self will thank you!
Dark spots and pigmentation can affect anyone, but women are more prone due to hormonal changes, sun exposure, and skin sensitivity. The good news? You don’t need expensive treatments to restore your natural glow. In this blog, we’ll cover natural, effective, and fast remedies to remove pigmentation and treat dark spots, all from the comfort of your home.
What Causes Dark Spots and Pigmentation?
Before diving into the solutions, it’s important to understand what causes pigmentation:
Sun Exposure (UV damage)
Hormonal Changes (like melasma during pregnancy)
Acne Scars
Aging
Skin Injuries or Inflammation
Top 7 Natural Remedies to Remove Pigmentation and Dark Spots
1. Lemon Juice and Honey Mask
Why it works: Lemon contains vitamin C which lightens skin; honey has antibacterial and moisturizing properties.
How to use: Mix 1 tsp of lemon juice with 1 tsp of honey. Apply to the affected area for 15 minutes, then rinse with lukewarm water.
Frequency: 3–4 times a week.
2. Aloe Vera Gel
Why it works: Rich in aloin, a natural depigmenting compound that lightens skin.
How to use: Apply fresh aloe vera gel directly on dark spots before bedtime.
Frequency: Daily.
3. Potato Juice
Why it works: Contains catecholase, an enzyme known to brighten the skin and remove dark spots.
How to use: Grate a raw potato, squeeze out the juice, and apply it using a cotton pad.
Frequency: Twice a day.
4. Green Tea Extract
Why it works: Loaded with antioxidants that reduce pigmentation.
How to use: Steep a green tea bag, let it cool, and dab it on your skin using cotton.
Frequency: Daily for best results.
5. Apple Cider Vinegar Toner
Why it works: Contains acetic acid that gently exfoliates and fades dark spots.
How to use: Mix equal parts of ACV and water. Apply with a cotton ball and rinse after 5–10 minutes.
Caution: Always do a patch test.
6. Turmeric and Yogurt Paste
Why it works: Turmeric has anti-inflammatory and brightening properties; yogurt exfoliates gently.
How to use: Mix 1 tsp turmeric with 2 tsp yogurt. Leave on for 20 minutes and rinse.
Frequency: 3 times a week.
7. Papaya and Honey Mask
Why it works: Papaya contains papain enzyme that exfoliates and brightens skin.
How to use: Mash ripe papaya and mix with 1 tsp honey. Apply and rinse after 15 minutes.
Best Natural Serum for Dark Spots – DIY Recipe
Create your own natural dark spot treatment serum at home:
Ingredients:
1 tbsp rosehip oil
5 drops of tea tree oil
5 drops of lemon essential oil
1 vitamin E capsule
How to use: Mix all ingredients and store in a dark glass bottle. Apply a few drops to your face every night.
💡 Pro Tip: Always apply sunscreen in the morning when using lemon or vitamin C-based treatments to prevent further pigmentation.
Lifestyle Tips to Prevent Pigmentation
Wear sunscreen daily (SPF 30+)
Stay hydrated and eat antioxidant-rich foods
Avoid picking at acne or scabs
Follow a consistent skincare routine
Final Thoughts
Removing pigmentation and dark spots naturally is possible with patience and consistency. These home remedies, combined with a good serum for dark spots and a clean lifestyle, can visibly brighten your skin. Start today, and your natural glow will shine through in no time!
FAQs
Q. How long do natural remedies take to work on dark spots? A. Results vary, but most people notice improvement within 2–4 weeks with consistent use.
Q. Can I use lemon juice on sensitive skin? A. It’s best to dilute it and do a patch test first. If irritation occurs, try aloe vera instead.
Q. Are these remedies safe during pregnancy? A. Most are, but consult your doctor before trying new treatments during pregnancy.
Psychodrama therapy is a powerful form of psychotherapy that uses guided drama and role-playing to help individuals explore their emotions, conflicts, and relationships. Unlike traditional talk therapy, psychodrama involves action—literally stepping into a role to gain deeper self-awareness and healing.
This technique was developed by Jacob L. Moreno in the early 20th century and has since been adapted worldwide, helping individuals deal with trauma, depression, anxiety, and interpersonal issues.
What Is Psychodrama? Meaning & Definition
So, what is psychodrama exactly?
Let’s break it down:
Psychodrama meaning: The term “psychodrama” combines psyche (mind) and drama (action). It refers to using theatrical techniques to represent psychological experiences.
Psychodrama definition: According to the American Society of Group Psychotherapy and Psychodrama (ASGPP), psychodrama is “a method of psychotherapy in which patients act out events from their past.”
This action-based therapy helps bring unconscious thoughts, fears, and emotions to the surface by encouraging participants to act out their problems or experiences.
How Psychodrama Therapy Works
In a typical psychodrama therapy session, participants take part in a group setting under the guidance of a trained psychodrama therapist. The therapist acts as the “director” while a participant (the “protagonist”) reenacts real-life situations, inner conflicts, or imagined events.
Key roles in a psychodrama group:
Protagonist: The main person acting out their personal story.
Director: The therapist who guides the session.
Auxiliary egos: Other group members who play roles in the protagonist’s story (e.g., family, friends).
Audience: Group members who observe and later reflect on the enactment.
Common techniques used:
Role reversal
Mirroring
Doubling (a helper voices the protagonist’s hidden thoughts)
Future projection (acting out a desired outcome)
This approach can reveal powerful insights and create emotional breakthroughs.
Who Is a Psychodrama Therapist?
A psychodrama therapist is a licensed mental health professional with specialized training in psychodrama techniques. They facilitate the group process, ensure emotional safety, and use clinical judgment to guide the therapeutic process.
These therapists often work in:
Mental health clinics
Rehabilitation centers
Private practices
Educational and organizational settings
How to Become a Psychodrama Therapist
Becoming a psychodrama therapist requires extensive psychodrama therapy training, which includes theoretical study, supervised practice, and participation in psychodrama sessions as both observer and participant.
Notable psychodrama therapy training includes:
American Board of Examiners in Psychodrama, Sociometry and Group Psychotherapy
Psychodrama therapy training Seattle: Several institutions offer programs in Seattle, including experiential workshops and certification courses for therapists and counselors.
Psychodrama in Pop Culture
Psychodrama has even made its way into entertainment and music—showcasing its influence on popular culture.
1. Criminal Minds Psychodrama Episode
In Season 2, Episode 4 titled “Psychodrama,” Criminal Minds explores a case involving a bank robber who forces victims to strip, symbolizing deep psychological trauma. While dramatized, it highlights the use of psychodrama-like re-enactments in understanding criminal behavior.
2. Dave Psychodrama / Psychodrama Dave (Album)
British rapper Dave released a groundbreaking album titled “Psychodrama” in 2019. The concept album is structured like a therapy session and dives into themes of identity, trauma, and family. Tracks like “Psycho” and “Lesley” reflect intense personal storytelling—mirroring the goals of real-life psychodrama therapy.
What Is Psychodrama Therapy Useful For?
Psychodrama therapy can benefit people struggling with:
Trauma and PTSD
Anxiety and depression
Addiction recovery
Relationship challenges
Social anxiety
Grief and loss
It allows people to:
Gain insight into behaviors
Build empathy for others
Heal unresolved emotions
Practice healthier responses in a safe space
Final Thoughts
Psychodrama therapy is more than just acting—it’s a transformative process that brings emotional healing through guided action. From clinical settings to pop culture, this method has shown its effectiveness in helping individuals understand themselves and others more deeply.
Whether you’re curious about becoming a psychodrama therapist, joining a psychodrama group, or simply learning what is psychodrama therapy, the world of psychodrama offers a dynamic path toward self-discovery.
In the age of smartphones, social media, and remote work, it’s easy to feel more connected than ever — yet also surprisingly isolated. As life speeds up and virtual connections grow, your friends and neighbors play a critical role in providing the real-life support and community we all need. Whether you’re living in a busy city or a quiet suburb in the USA, strong relationships with the people around you can make a world of difference.
The Changing Nature of Community in Modern America
Gone are the days when neighbors gathered on front porches every evening or shared potluck dinners every weekend. In today’s fast-paced lifestyle, people are working longer hours, moving more often, and spending more time online. This shift has impacted our sense of belonging and neighborhood connection.
But the truth is, your friends and neighbors can offer support, security, and a sense of shared purpose — if we take time to nurture those relationships.
Why Friends and Neighbors Still Matter
✅ 1. Emotional Support Close to Home
Life comes with ups and downs, and sometimes the people closest in proximity — like your neighbors — can be the most helpful. Whether it’s borrowing a tool, having a quick chat, or sharing a cup of coffee, these little moments add up and provide daily emotional comfort.
✅ 2. Safety and Security
A connected neighborhood is a safer one. When your friends and neighbors know and trust each other, they’re more likely to watch out for suspicious activity, lend help in emergencies, and respond quickly when something seems off.
✅ 3. Shared Resources Save Time and Money
From carpooling to sharing babysitters, to borrowing a ladder — having a network of trusted neighbors means you don’t always have to go it alone. Especially in rising urban living costs across the U.S., community collaboration makes life more affordable and efficient.
✅ 4. Support in Times of Crisis
Whether it’s a power outage, a medical emergency, or a natural disaster, having supportive neighbors can be lifesaving. In many American neighborhoods, it’s often your friends and neighbors who show up first to help when something goes wrong.
✅ 5. Reducing Loneliness and Stress
Even a short conversation with a neighbor or a friendly wave can improve your mental health. The CDC and health studies in the USA have shown that regular social interactions, even minor ones, reduce the risk of depression, anxiety, and chronic stress.
The Science Behind Neighborly Bonds
Studies have found that people who feel connected to their community are happier, healthier, and more resilient. According to a Pew Research Center survey, Americans who know their neighbors are more likely to feel satisfied with their personal lives.
When we invest time into our friends and neighbors, we don’t just build better communities — we also build stronger versions of ourselves.
How to Strengthen Friend and Neighbor Connections
Here are some simple ways you can build meaningful connections with people around you:
Host a block party or BBQ
Join or start a neighborhood watch group
Offer help to a new neighbor
Participate in local events or volunteer work
Make time for small talk — it goes a long way
Frequently Asked Questions (FAQs)
Q1. Why are friends and neighbors important in today’s society? A: Friends and neighbors provide emotional support, increase safety, and reduce feelings of isolation. In today’s fast-paced, digital world, real human connections in your immediate environment are more valuable than ever.
Q2. How can I build a better relationship with my neighbors? A: Simple acts like saying hello, offering help, organizing small gatherings, and participating in community events can go a long way in building stronger neighborhood relationships.
Q3. What are the benefits of knowing your neighbors? A: Knowing your neighbors can lead to better safety, emotional well-being, resource sharing, and quicker help during emergencies.
Q4. Can strong neighborly bonds improve mental health? A: Yes. Studies show that regular interaction with neighbors and friends can reduce anxiety, depression, and stress by increasing a sense of belonging and emotional security.
Q5. Why is community important in American neighborhoods? A: Community fosters trust, cooperation, and resilience. Especially in the USA, where many live in fast-paced urban or suburban areas, having strong local connections can improve quality of life.
Conclusion: Real People, Real Connections
In today’s tech-driven and time-pressed world, it’s easy to overlook the people who live next door. But your friends and neighbors aren’t just part of your surroundings — they’re an essential part of your emotional and social support system. By taking time to connect with them, we can bring warmth, safety, and shared humanity back into our lives.
When it comes to celebrity relationships that have stood the test of time, Steve Harvey and his wife Marjorie are a shining example. In an industry where breakups often make more headlines than lasting love, their marriage is a breath of fresh air. But what makes their bond so strong? Let’s dive into the secrets behind Steve Harvey’s relationship with his wife Marjorie and the lessons their love story offers to couples across the USA.
❤️ A Love Story Years in the Making
Steve Harvey first met Marjorie in 1990 at a comedy club, and while the connection was instant, life had other plans. It wasn’t until 2005 that the two reconnected — and this time, for good. They tied the knot in 2007, blending their families and building a life rooted in love, respect, and mutual admiration.
From the start, Steve has been open about how Marjorie changed his life. “Everything I have is because of this girl right here,” he once said in a heartfelt tribute. Their relationship is a testament to the idea that timing is everything — and when it’s right, love can flourish.
💬 Steve Harvey’s Top Relationship Advice (Straight From His Marriage)
Whether on his talk show or in his bestselling books like “Act Like a Lady, Think Like a Man,”Steve Harvey’s relationship advice comes from real-life experience — especially his marriage.
Here are a few key takeaways from his relationship with Marjorie:
1. Put Your Partner First
Steve often says that prioritizing your partner is key. He doesn’t just say “I love you” — he shows it. Whether it’s surprising Marjorie with lavish gifts or simple acts of affection, he emphasizes that consistent effort builds lasting love.
2. Respect is Non-Negotiable
A recurring theme in Steve Harvey relationships advice is mutual respect. Steve admires Marjorie not just as a wife but as a partner, mother, and woman. He says respect creates the foundation for all successful marriages.
3. Keep the Romance Alive
Even after years of marriage, the couple still finds ways to keep the romance burning. From luxurious vacations to private date nights, Steve and Marjorie Harvey believe in nurturing the flame — no matter how long you’ve been together.
4. Faith and Family First
Both Steve and Marjorie are vocal about the importance of faith in their relationship. They believe God brought them together, and keeping Him at the center of their marriage helps them stay grounded.
👨👩👧👦 Blending Families with Grace
One of the most admirable parts of Steve Harvey’s relationship with his wife is how they successfully blended their families. Together, they parent seven children from previous relationships. Steve has said that Marjorie helped him become a better father and man, offering love, discipline, and unity in a blended household.
📺 Relationship Goals – On and Off Screen
As a public figure, Steve’s not shy about sharing snippets of his love life. On social media, during interviews, and on his shows, he often praises Marjorie. But behind the cameras, their bond is even stronger — built on trust, privacy, and shared goals.
🌟 What We Can All Learn from Steve Harvey’s Relationship
Across the United States, couples can learn from Steve Harvey’s relationship with his wife by focusing on:
Strong communication
Unwavering respect
Shared spiritual values
Ongoing romance
Supportive partnership
Whether you’re newly married or have been together for decades, Steve and Marjorie Harvey’s marriage serves as inspiration that true love — rooted in effort, faith, and friendship — still exists.
Steve Harvey’s relationship with his wife Marjorie isn’t perfect, but it’s powerful. It proves that love can evolve, heal, and thrive with the right mindset and commitment. If you’re searching for relationship advice from someone who’s lived it, Steve Harvey has plenty of wisdom to offer — and his enduring bond with Marjorie is living proof.
Frequently Asked Questions (FAQs)
Q1. Who is Steve Harvey’s current wife?
A: Steve Harvey’s current wife is Marjorie Harvey. The couple got married in 2007 and have been together ever since, blending their families and creating a strong, loving partnership.
Q2. How many times has Steve Harvey been married?
A: Steve Harvey has been married three times. His current and third wife, Marjorie Harvey, is the one he often refers to as his soulmate.
Q3. What is Steve Harvey’s advice for a strong relationship?
A: Steve Harvey emphasizes mutual respect, consistent romance, faith, and communication. He often says that prioritizing your partner and keeping God at the center of the relationship is key to lasting love.
Q4. Do Steve and Marjorie Harvey have kids together?
A: They don’t have biological children together but have a blended family of seven children from their previous marriages.
Q5. What book did Steve Harvey write about relationships?
A: Steve Harvey wrote the bestselling book “Act Like a Lady, Think Like a Man”, which offers practical dating and relationship advice based on his real-life experiences.
Q6. How long have Steve Harvey and Marjorie been together?
A: Steve and Marjorie Harvey have been married since 2007, but they first met in 1990. Their love story is a true example of fate and timing.
Mental health is no longer a taboo in the United States. More Americans today are seeking help, self-awareness, and healing than ever before. In this evolving landscape, one term that’s gaining attention is “Grow Therapy.” But what is Grow Therapy? How is it different from traditional counseling or psychotherapy? Let’s explore what this emerging approach means and how it’s helping people transform their mental well-being in 2025.
What Is Grow Therapy?
Grow Therapy is a modern approach to mental health that focuses on personal growth, emotional resilience, and life fulfillment—rather than just symptom management. Unlike conventional therapy that primarily treats mental illness, Grow Therapy is goal-oriented, strength-based, and future-focused.
This method integrates elements of:
Cognitive Behavioral Therapy (CBT)
Mindfulness & Meditation
Life Coaching
Holistic Wellness
Positive Psychology
It encourages individuals to not only heal from emotional wounds but also grow into their best selves—mentally, emotionally, and spiritually.
Why Is Grow Therapy Trending in the U.S. in 2025?
With the rise in anxiety, stress, and burnout—especially post-pandemic—many Americans are no longer satisfied with just feeling “okay.” They want to thrive. Here are a few reasons Grow Therapy is gaining momentum in the United States:
📈 Focus on Personal Development: People are looking for tools that help them grow professionally and personally.
🌱 Mental Fitness Culture: Just like physical health, mental fitness is now a lifestyle.
🧠 More Accessible Teletherapy: Apps and virtual platforms make Grow Therapy more accessible than ever.
🧘 Integration with Wellness: It blends well with yoga, journaling, spiritual practice, and healthy habits.
Key Components of Grow Therapy
Here’s what typically sets Grow Therapy apart:
1. Self-Discovery Work
Exploring your values, beliefs, and life goals to align your thoughts and actions.
2. Strength-Based Focus
Instead of focusing on weaknesses or disorders, therapists highlight what’s working and how to build on that.
3. Actionable Growth Plans
Clients often create vision boards, life roadmaps, or weekly progress plans.
4. Mindfulness and Inner Balance
Regular practice of mindfulness, breathwork, and emotional regulation.
5. Therapist as a Growth Partner
Therapists take on more of a coaching or mentoring role, walking alongside your growth journey.
Who Is Grow Therapy For?
Young adults navigating life transitions
Professionals facing burnout
Anyone wanting emotional clarity and personal success
Couples or individuals who want to deepen relationships
People who are mentally stable but want to evolve
How to Start with Grow Therapy in 2025?
If you’re in the U.S. and curious about getting started, here’s how:
✅ Search for Certified Grow Therapists
Many therapists now list this specialty. Search “Grow Therapy near me” or check online directories.
✅ Use Digital Mental Health Platforms
Apps like BetterHelp, Talkspace, and GrowTherapy.com offer licensed therapists with a growth mindset.
✅ Consider Workshops or Online Courses
Many professionals now offer growth therapy webinars, group coaching, and retreats.
Benefits of Grow Therapy
✨ Improved self-awareness
💪 Boost in self-confidence and resilience
🧭 Clarity in life goals and direction
💬 Better communication and relationships
🌿 Holistic healing from stress and past trauma
Final Thoughts
In 2025, Grow Therapy is more than just a trend—it’s a movement toward empowered mental wellness. Whether you’re overcoming emotional struggles or aiming to become your best self, this modern therapeutic approach offers tools, support, and guidance tailored to a fast-evolving world.
Ready to grow into the best version of yourself? Grow Therapy might just be your next big step.
Your 30s are a time of transition—not just in life but in your skin’s needs. This is the decade when collagen production begins to slow, fine lines start appearing, and environmental damage becomes more noticeable. The good news? With a consistent skincare routine tailored for your 30s, you can maintain radiant, youthful skin. Here’s your complete morning to night skincare guide—including natural products and expert tips, plus a spotlight on Illuminatural 6i, one of the best serums for reducing dark spots and pigmentation.
🌞 Morning Skincare Routine for Glowing Skin
1. Gentle Cleanser
Start your day by cleansing your face to remove oil and impurities.
Recommended: Use a sulfate-free foaming or gel cleanser with ingredients like green tea or chamomile.
Why: Keeps skin fresh without stripping moisture.
2. Hydrating Toner
Balance your skin’s pH and prep it for better product absorption.
Tip: Look for toners with rose water or hyaluronic acid.
3. Vitamin C Serum
This is a must-have antioxidant in your 30s!
Benefits: Brightens skin, reduces pigmentation, and protects from sun damage.
Pro Tip: Apply to damp skin for better absorption.
4. Moisturizer
Opt for a lightweight, non-comedogenic moisturizer.
Ingredients to Look For: Ceramides, niacinamide, or hyaluronic acid.
5. Sunscreen (SPF 30 or higher)
Never skip sunscreen—even on cloudy days.
Why It’s Critical: Prevents premature aging, dark spots, and collagen breakdown.
🌇 Evening/Night Skincare Routine for Women in Their 30s
Evening skincare is where deep repair and glow truly begin. This is when your skin regenerates.
1. Double Cleanse
Step 1: Use a cleansing balm or oil to remove makeup and SPF.
Step 2: Follow with a gentle foaming cleanser.
2. Exfoliate (2–3 times a week)
Options: Chemical exfoliants (AHAs/BHAs) are more effective and less harsh than physical scrubs.
Why: Removes dead skin cells, helps fade pigmentation and dark spots.
3. Toner
Rehydrate your skin and prep for serums.
4. Treatment Serum – Use Illuminatural 6i
Why Illuminatural 6i? This advanced skin lightening serum targets dark spots, melasma, hyperpigmentation, and uneven skin tone using clinically proven ingredients like niacinamide, alpha arbutin, and plant-based extracts.
How to Use: Apply 2–3 pumps to clean, dry skin and gently massage until absorbed.
Results: Over time, Illuminatural 6i fades stubborn pigmentation and improves skin clarity and texture.
5. Eye Cream
In your 30s, crow’s feet and under-eye puffiness may become more visible.
Ingredients to Look For: Peptides, caffeine, or retinol.
6. Night Cream or Facial Oil
End with a nourishing moisturizer or face oil to lock in all the benefits.
Tip: Choose ingredients like retinol (for anti-aging) or squalane (for hydration).
Weekly Add-Ons for Radiance
Face Masks (1–2x/week): Clay for detoxifying, sheet masks for hydration.
Facial Massage: Use a jade roller or Gua Sha for better circulation and glow.
Hydrating Mist: Spritz during the day to keep skin dewy and fresh.
Taking care of your skin in your 30s is about prevention and nourishment. By following a consistent morning-to-night skincare routine, you can maintain that youthful glow and reduce signs of aging. Products like Illuminatural 6i can significantly help with dark spots and pigmentation, making your complexion smoother and brighter over time.
🌟 Start today—your 40-year-old self will thank you!
Dark spots and pigmentation can affect anyone, but women are more prone due to hormonal changes, sun exposure, and skin sensitivity. The good news? You don’t need expensive treatments to restore your natural glow. In this blog, we’ll cover natural, effective, and fast remedies to remove pigmentation and treat dark spots, all from the comfort of your home.
What Causes Dark Spots and Pigmentation?
Before diving into the solutions, it’s important to understand what causes pigmentation:
Sun Exposure (UV damage)
Hormonal Changes (like melasma during pregnancy)
Acne Scars
Aging
Skin Injuries or Inflammation
Top 7 Natural Remedies to Remove Pigmentation and Dark Spots
1. Lemon Juice and Honey Mask
Why it works: Lemon contains vitamin C which lightens skin; honey has antibacterial and moisturizing properties.
How to use: Mix 1 tsp of lemon juice with 1 tsp of honey. Apply to the affected area for 15 minutes, then rinse with lukewarm water.
Frequency: 3–4 times a week.
2. Aloe Vera Gel
Why it works: Rich in aloin, a natural depigmenting compound that lightens skin.
How to use: Apply fresh aloe vera gel directly on dark spots before bedtime.
Frequency: Daily.
3. Potato Juice
Why it works: Contains catecholase, an enzyme known to brighten the skin and remove dark spots.
How to use: Grate a raw potato, squeeze out the juice, and apply it using a cotton pad.
Frequency: Twice a day.
4. Green Tea Extract
Why it works: Loaded with antioxidants that reduce pigmentation.
How to use: Steep a green tea bag, let it cool, and dab it on your skin using cotton.
Frequency: Daily for best results.
5. Apple Cider Vinegar Toner
Why it works: Contains acetic acid that gently exfoliates and fades dark spots.
How to use: Mix equal parts of ACV and water. Apply with a cotton ball and rinse after 5–10 minutes.
Caution: Always do a patch test.
6. Turmeric and Yogurt Paste
Why it works: Turmeric has anti-inflammatory and brightening properties; yogurt exfoliates gently.
How to use: Mix 1 tsp turmeric with 2 tsp yogurt. Leave on for 20 minutes and rinse.
Frequency: 3 times a week.
7. Papaya and Honey Mask
Why it works: Papaya contains papain enzyme that exfoliates and brightens skin.
How to use: Mash ripe papaya and mix with 1 tsp honey. Apply and rinse after 15 minutes.
Best Natural Serum for Dark Spots – DIY Recipe
Create your own natural dark spot treatment serum at home:
Ingredients:
1 tbsp rosehip oil
5 drops of tea tree oil
5 drops of lemon essential oil
1 vitamin E capsule
How to use: Mix all ingredients and store in a dark glass bottle. Apply a few drops to your face every night.
💡 Pro Tip: Always apply sunscreen in the morning when using lemon or vitamin C-based treatments to prevent further pigmentation.
Lifestyle Tips to Prevent Pigmentation
Wear sunscreen daily (SPF 30+)
Stay hydrated and eat antioxidant-rich foods
Avoid picking at acne or scabs
Follow a consistent skincare routine
Final Thoughts
Removing pigmentation and dark spots naturally is possible with patience and consistency. These home remedies, combined with a good serum for dark spots and a clean lifestyle, can visibly brighten your skin. Start today, and your natural glow will shine through in no time!
FAQs
Q. How long do natural remedies take to work on dark spots? A. Results vary, but most people notice improvement within 2–4 weeks with consistent use.
Q. Can I use lemon juice on sensitive skin? A. It’s best to dilute it and do a patch test first. If irritation occurs, try aloe vera instead.
Q. Are these remedies safe during pregnancy? A. Most are, but consult your doctor before trying new treatments during pregnancy.
मानसिक रूप से बीमार होना कोई मजाक की बात नहीं है। ये बहुत दर्दनाक चीज़ है। आप को अगर कोई शारीरिक रोग है तो सभी आप के लिये करुणावान होंगे, पर जब आप को कोई मानसिक रोग है तो, दुर्भाग्यवश, आप हँसी के पात्र बन जायेंगे। ऐसा इसलिये है क्योंकि ये मालूम करना बहुत कठिन है कि कोई कब बीमार है और कब बेवकूफी कर रहा है? यदि किसी के परिवार में कोई मानसिक रूप से परेशान, अशांत है, तो ये उनके लिये सबसे बड़ी समस्या है। आप को पता ही नहीं चलता कि वे कब वास्तव में पीड़ा भोग रहे हैं और कब ऐसे ही बनावट कर रहे हैं ? आप समझ नहीं पाते कि कब आप उनके साथ करुणावान हों और कब कठोर?
मनुष्य का मानसिक स्वास्थ्य एक नाजुक चीज़ है। स्वस्थचित्तता और पागलपन के बीच एक बहुत छोटा अंतर होता है। यदि आप अंतर की इस सीमारेखा को रोज़ धक्का मारते हैं, तो आप उसे कभी पार भी कर लेंगे। आप जब क्रोध में होते हैं, तो हम कहते हैं, “वो गुस्से से पागल हो रहा है” या, “वो अभी पागल हो गया है”। आप उस थोड़े से पागलपन का मजा भी ले सकते हैं। आप थोड़ी देर के लिये सीमा पार करते हैं और एक तरह की स्वतंत्रता और शक्ति का अनुभव करते हैं। पर किसी दिन, अगर आप इसे पार कर के वापस लौट न पायें, तो पीड़ा शुरू हो जाती है। ये शारीरिक दर्द की तरह नहीं है, ये बहुत ज्यादा गहरी पीड़ा है। मैं ऐसे बहुत से लोगों के साथ रहा हूँ, जो मानसिक रूप से बीमार हैं और उनकी सहायता करता रहा हूँ। ऐसा किसी को नहीं होना चाहिये, पर दुर्भाग्यवश अब दुनिया में ये छूत की बीमारी की तरह फैल रहा है।
सुरक्षा जाल से परे जाना
पश्चिमी समाजों में ये बहुत बड़े स्तर पर हो रहा है, और भारत भी बहुत पीछे नहीं है। भारत में, खास तौर पर शहरी इलाकों के लोग इस दिशा में कई तरह से आगे बढ़ेंगे क्योंकि शहरी भारत पश्चिम की अपेक्षा ज्यादा पश्चिमी होता जा रहा है। अमेरिका की तुलना में यहाँ ज्यादा लोग डेनिम पहनते हैं। मानसिक बीमारियाँ, पहले के किसी भी समय की अपेक्षा, अब ज्यादा बढ़ रही हैं क्योंकि हम वे सब सहारे, साथ, सहयोग के साधन खींच कर फेंक रहे हैं जो लोगों के पास थे। पर हम इन सहारों के स्थान पर कुछ भी ला नहीं रहे हैं। अगर लोग अपने आप में चेतन और सक्षम हों तो सब कुछ ठीक रहेगा, भले ही आप सभी सहारों को खींच कर अलग कर दें। पर वो सक्षमता दिये बिना अगर आप सहारे तोड़ देंगे तो लोग टूट जायेंगे।
मानसिक बीमारियाँ, पहले के किसी भी समय की अपेक्षा, अब ज्यादा बढ़ रही हैं क्योंकि हम वे सब सहारे, साथ, सहयोग के साधन खींच कर फेंक रहे हैं, जो लोगों के पास थे। पर हम इन सहारों के स्थान पर कुछ भी नहीं ला रहे हैं।
बहुत लंबे समय से, हम अपनी मानसिक और भावनात्मक स्थिरता के लिये कुछ चीजों पर निर्भर रहे हैं। पर अब, ये सब चीजें ले ली जा रही हैं। इन चीजों में से एक है परिवार। परिवार हमें सहारा देता है – चाहे कुछ भी हुआ हो, कोई न कोई हमेशा आप के साथ खड़ा होता था। जब आप चीजें सही करते हैं तो हर कोई आप के साथ होता है, पर जब आप कुछ गलत करते हैं तो वे सब दूर हो जाते हैं। परिवार ऐसे लोगों का समूह था जो आप के द्वारा किये जा रहे सर्कस के लिये एक सुरक्षा जाल जैसा था। आप चाहे किसी भी तरफ गिरें, कुछ देर के लिये आप को पकड़ने वाला कोई न कोई ज़रूर होता था। लेकिन बहुत से लोगों के लिये वो सुरक्षा जाल अब नहीं है। जब आप गिरते हैं तो गिर ही जाते हैं। इस कारण से लोग टूट रहे हैं।
भारत की संस्कृति में, एक समय ऐसी परम्परा थी कि कुल आबादी के 30% लोग संन्यासी होते थे। उन्होंने जागरूकतापूर्वक बिना परिवार के रहने का निर्णय लिया था, बिना सहारे के रहने का, बिना घर के रहने का। इसलिये नहीं कि उनके पास साधन नहीं थे, बल्कि इसलिये कि उन्होंने इस विकल्प का चयन किया था। उन्हें कभी भी कोई अवसाद नहीं होता था क्योंकि वे सुरक्षा तंत्र की आवश्यकता के परे चले गये थे।
अगर आप ने ट्रेपीज़ बार झूले पर झूलना ठीक तरह से सीख लिया है तो आप इसे सुरक्षा जाल के बिना भी कर सकते हैं। पर अगर आप इसे ठीक ढंग से नहीं कर रहे हैं तो बेहतर होगा कि आप सुरक्षा जाल रखें, नहीं तो आप अपना सिर तोड़ लेंगे। यही सब तो हो रहा है। हमारे पास जो पारम्परिक साथ, सहयोग की व्यवस्था थी हम उसे निकाल कर फेंक रहे हैं।
दूसरा पहलू ‘धर्म’ है। मनुष्य के मनोवैज्ञानिक संतुलन को धर्म आसानी से संभाल लेता था। “ईश्वर तुम्हारे साथ है, चिंता मत करो”, इसी बात से बहुत सारे लोग शांत, स्थिर हो जाते थे। इस बात के महत्व को कम मत समझिये। आज लोग मनोचिकित्सकों के पास जा रहे हैं। भारत के पास 100 करोड़ लोगों के लिये पर्याप्त संख्या में मनोचिकित्सक नहीं हैं। किसी भी देश में नहीं हैं। और सबसे मुख्य बात – वे बहुत ही अकुशल हैं क्योंकि वे एक समय में एक ही रोगी को देख सकते हैं, और उन्हें बहुत सारे साजो-सामान की ज़रूरत होती है। पूरे सम्मान के साथ, हमें धर्म के इस पहलू को स्वीकार करना चाहिये। ये अत्यंत कम खर्चीली, सभी लोगों को एक साथ संभालने वाली मनोचिकित्सा है।
करण जौहर: :इस सब के लिये आप का धन्यवाद, क्योंकि मैं जानता हूँ कि निश्चित रूप से ये एक बड़ी विपत्ति है जो हम पर आ रही है और जैसा कि मैंने कहा, कुछ लोग मदद लेते हैं। कई बार इसका निदान रासायनिक असंतुलन के रूप में किया जाता है और उसके लिये दवाईयाँ दी जाती हैं। आप ने पहले भी, अपने आप को खोजने तथा अंदर की सुखदता को पाने के बारे में कहा है। तो ऐसी परिस्थितियों में ये हमें किस प्रकार सहायता दे सकता है?
रसायनों का एक आर्केस्ट्रा
सद्गुरु: मानव सुखदता को कई अलग-अलग तरीकों से देखा जा सकता है। इसको देखने का एक आसान तरीक़ा यह है कि प्रत्येक मानवीय अनुभव का एक रासायनिक आधार होता है। आप जिसे शांति, खुशी, प्रेम, उथल पुथल, स्वस्थचित्तता, मानसिक पीड़ा, उल्लास आदि कहते हैं, उन सभी का एक रासायनिक आधार होता है। स्वास्थ्य और अस्वस्थता का भी एक रासायनिक आधार होता है। आज दवाईयों का सारा ज्ञान बस रसायनों द्वारा आप के स्वास्थ्य का प्रबंधन करने का प्रयत्न कर रहा है। अब चिकित्सा का काम केवल रसायनों के बैंड का उपयोग कर के स्वास्थ्य का प्रबंधन करना ही रह गया है।
मानसिक अस्वस्थता का प्रबंधन भी ज्यादातर बाहर के रासायनिक पदार्थ दे कर ही किया जा रहा है। लेकिन इस धरती पर आप जितने भी रसायनों के बारे में सोच सकते हैं, वे सब, किसी न किसी प्रकार से, आप के शरीर में उपस्थित ही हैं। सही चीज़ का पता लगाना मूल रूप से स्वास्थ्य का अर्थ है सुखदता का एक विशेष स्तर। जब आप का शरीर सुख में होता है तो हम इसे अच्छा स्वास्थ्य कहते हैं। अगर ये बहुत ज्यादा सुखी हो जाता है तो हम इसे प्रसन्नता कहते हैं। अगर आप का मन सुख में होता है तो हम इसे शांति कहते हैं। जब ये बहुत ज्यादा सुखी होता है तो हम इसे परमानंद कहते हैं। अगर आप की भावनायें सुखद हैं तो हम इसे प्रेम कहते हैं। जब ये बहुत ज्यादा सुखद होती हैं तो हम इसे करुणा कहते हैं। जब आप की उर्जायें सुखद होती हैं तो हम इसे आनंद कहते हैं। जब ये बहुत ज्यादा सुखद हो जाती हैं तब हम इसे उल्लास कहते हैं। जब आप के आसपास का वातावरण सुखद हो जाता है तो हम इसे सफलता कहते हैं।
जगत का सबसे अदभुत इंजीनियर आप के अंदर है। यही वो बात है जिसके आधार पर हम आप को इनर इंजीनियरिंग देते हैं – अपनी आंतरिक व्यवस्था की इंजीनियरिंग कर के अपने जीवन का प्रभार स्वयं लेने का काम! हम जिस तरह से जन्म लेते हैं, जिस तरह से हम जीते हैं, सोचते हैं, महसूस करते हैं और अपने जीवन का अनुभव करते हैं, हम कहाँ पहुंचेंगे और कैसे मरेंगे – यह हर व्यक्ति द्वारा स्वयं ही तय किया जाता है।
Inner Engineering is a technology that is designed for better well-being. Some people also called this process as yoga or meditation. In this process, you can find a way to balance between your day-to-day life and inner peace.
There are different definitions available for this kind of practice; some people call it yoga, while others call it as holistic science or inner engineering. Using yoga, you can find a connection with God or spiritual power. The word yoga is derived from the Sanskrit term ‘yog’ that is in addition. This addition is between self and god.
A few scientists say that yoga helps in connecting with your deeper self. By the word deeper self, I mean the supreme entity rests. The supreme entity is a combination of our soul and mind.
The inner engineering helps the folks to have integration between the mind and soul, which helps to experience the true power of the mind. Also, you can sharpen the skills of monitoring the mind and thoughts for handling the emotions using the method derived from yoga.
Yoga is a process of training your mind, where you learn to control your material thoughts in a single way. Thoughts have the capacity of triggering emotions, which can, in turn, trigger your physical movements. Our mind is a difficult thing to handle, but once you are able to do, you will know your divine power. The mind can’t be idle at any point of time. This is because it is medically proven that your mind is always busy even when you are sleeping. In fact, the scientist says that our mind is more active when we sleep. By controlling the thoughts, you can control the actions.
Thus, it is necessary to have a positive attitude towards life, which will reflect on your life. The communication that happens within yourself will directly have an impact on how you communicate and how you visualize the world.
To achieve this kind of positive attitude and self-awareness you need to practice inner engineering, which people also call as yoga or meditation. By this process, you also get an idea about the self-awareness. It is necessary to be aware of how self-help can mold our thoughts.
Using self-awareness you can alter the negative emotions. You need to push out all degrading thoughts using the regular and rigorous practice of yoga or inner engineering.
In this article, we have thrown light on how you can create a balanced mind and enlight your soul with the divine treasure of knowledge.
Are you feeling “I can’t do it or why my life so difficult”? If yes, then let me correct you here that you are not the only person who is suffering from stress or miserable. We’ve all been in a tough spot, not just once but multiple times. However, these are the precious moments that define our life. Our attitude in those moments has the potential of either making us or breaking us on the path towards success and achievement.
To guide you find your purpose of life and your inner strength I’ve put together a few things that can be helpful in turning on your lamp within yourself.
Determination is the key
The determination that we show towards our goal is the key to decide whether we will be able to achieve it or not. The determination not just helps to drive it through the road of success but also helps in dealing with the struggles, disappointments, and failures.
Always find ways to remind that your determination will decide your future. It will help you have clear vision of your dream.
Failure is Necessary
To live the life you want, you need to be willing to face the struggles and pass through them. If you are someone who easily gives upon when a difficult situation comes, then you probably don’t have a chance of tasting success. Moreover, it is necessary to acknowledge your failure and correct the mistake before it turns your life the other way.
In the days of your struggle, remember, that life will take a few things from you, which will help you grow. Then, once you have got exactly what you want, then it will begin to slowly give back your things.
Challenge your comfort
Adding to the previous point, when you feel that you are facing hurdles and battles, it is when you need to be aware that you are doing something out of your comfort level. The sooner you understand this, the better your life will be.
However, for that, you should be mentally and emotionally prepared. As said earlier, it is important to acknowledge the bad things and then overcome all of them one by one.
Gratitude Will Take You a Long Way
Each one of us experience rough times in our lives, because it’s just the reality of living a life. At those moments instead of getting hard on yourself and screaming that “I can’t do”, think of how happy you were when you achieved your last goal.
Remember that it is always necessary to feel grateful for all the little things you have in your life. It is truly amazing how deep impact these positive and gratitude feelings have in our daily life. They not only give you clarity on your vision but also turn your mood.
If you’re unhappy with where you are, then start feeling grateful for the beautiful things you have. We might not choose the situation, but we can definitely choose the mindset.
Best Things Never Comes Easy
When I often feel that I can’t to it, I try to remind myself that “best things never come easy”. Even if you are halfway through your success, just feel proud for yourself that you have taken a step that most people fear.
However, apart from seeing all the better days of your life, it is important to see the worst also. Lastly, while working for your dreams keep your mind and vision clear.
When you’re calm, you can think your way through a problem instead of just worrying about it. Think about the worst thing that can happen, how likely that is and what you could do if it happens. In a stressful situation, think about the different ways you can respond and decide which one is the most intelligent.
Don’t make mountains out of molehills.
When you use the thinking brain, you get control of the emotional brain, and you feel better.
Also, replace negative thoughts with positive thoughts. Count your blessings and remind yourself of your successes.
The treatments for anxiety range from simple stress reduction methods to therapy and medication.
Don’t overlook stress management – it can help even with very bad anxiety.
Video – a lot of helpful information, including the 3-part program of Brown and Gerbarg –
Thought patterns are like habits, and like habits, they are tough to break, but it is possible to change them. It might be easier to add good thought patterns and that way increase the amount of time you think healthily/positively, to balance out the bad. Anxiety and bad thoughts are normal functions and can’t be completely stopped, but it can be reduced to a manageable and healthy level.
Anxiety – an Overview and Ways to Treat It
Introduction
Do you often feel anxious, or do you know someone else who is? Read on to find about more about what it is it, and learn a number strategies to help prevent it, or reduce the severity of the symptoms if you have it.
Anxiety is a common mental health problem, which is prevalent throughout the world and can be really serious in some cases. Studies show that more than 1 in 10 people will develop a disabling anxiety disorder at some stage in their life.
Anxiety is usually assessed on a degree of severity, ranging from mild, to moderate, to severe.
There are a number of different anxiety disorders, which include: generalized anxiety disorder, phobias, social anxiety disorder, separation anxiety disorder, agoraphobia, panic disorder, obsessive-compulsive disorder, and selective mutism.
Symptoms
The symptoms associated with anxiety are quite varied, and can range from quite mild or to quite severe.
1) Behavioural – social withdrawal, sleeping problems, loss of appetite, increased motor tension.
2) Emotional – feelings of dread, trouble concentrating, feeling tense or jumpy, anticipating the worst, irritability, restlessness, blank mind, nightmares, obsessions about sensations, sense of ‘deja vu’, feeling trapped in your mind.
3) Cognitive – thoughts about suspected dangers, such as fear of dying, believing that chest pains are heart attack, believing shooting pains in your head are a tumor or aneurysm, feeling an intense fear when you think of dying, or you may think of it more often than normal, or can’t get it out of your mind.
4) Physiological – headaches, vertigo, digestive problems, nausea, shortness of breath, palpitations, and fatigue.
Cause
The risk factors associated with anxiety include:
1) Neuroanatomical – Neural circuitry involving the amygdala (which regulates emotions like anxiety and fear, stimulating the HPA Axis and sympathetic nervous system) and hippocampus (which is implicated in emotional memory along with the amygdala) is thought to underlie anxiety. People who have anxiety tend to show high activity in response to emotional stimuli in the amygdala.
2) Genetics – Genetics and family history may put an individual at increased risk of an anxiety disorder, but generally external stimuli will trigger its onset or exacerbation.
3) Medical conditions – Many medical conditions can cause anxiety. This includes conditions that affect the ability to breathe, like COPD and asthma, and the difficulty in breathing that often occurs near death. Conditions that cause abdominal pain or chest pain can cause anxiety and may in some cases be a somatization of anxiety.
4) Substance-induced – Several drugs can cause or worsen anxiety, whether in intoxication, withdrawal or from chronic use. These include alcohol, tobacco, cannabis, sedatives (including prescription benzodiazepines), opioids (including prescription pain killers and illicit drugs like heroin), stimulants (such as caffeine, cocaine and amphetamines), hallucinogens, and inhalants.
5) Psychological – Poor coping skills (e.g., rigidity/inflexible problem solving, denial, avoidance, impulsivity, extreme self-expectation, negative thoughts, affective instability, and inability to focus on problems) are associated with anxiety. Anxiety is also linked and perpetuated by the person’s own pessimistic outcome expectancy and how they cope with feedback negativity. Temperament (e.g., neuroticism) and attitudes (e.g. pessimism) have been found to be risk factors for anxiety.
6) Social – Social risk factors for anxiety include a history of trauma (e.g., physical, sexual or emotional abuse or assault), early life experiences and parenting factors (e.g., rejection, lack of warmth, high hostility, harsh discipline, high parental negative affect, anxious childrearing, modelling of dysfunctional and drug-abusing behaviour, discouragement of emotions, poor socialization, poor attachment, and child abuse and neglect), cultural factors (e.g., stoic families/cultures, persecuted minorities including the disabled), and socioeconomics (e.g., uneducated, unemployed, impoverished although developed countries have higher rates of anxiety disorders than developing countries).
Tip 1: Mindfulness
Mindfulness is a psychological process, which involves bringing one’s attention to what you are experiencing in the present moment, which can be developed through the practice of meditation.
To perform mindfulness you must adopt a particular orientation toward one’s experiences in the present moment, which is characterized by a mixture of acceptance, curiosity, and openness.
Mindfulness practice has been shown to reduce symptoms of depression, stress, anxiety, and can is also used to treat drug addiction.
1) Awareness – Notice the thoughts which arise in your mind and the sensations that feel in your body. Do they feel hot or cold? Notice your heartbeat. Be aware of your breathing. Allow yourself to feel these sensations without resistance
2) Acceptance – Rather than accept or reject your thoughts, try to just observe them without judgment and allow them to flow in and out of your mind.
3) Present Moment – We often worry about the future or dwell on the past, but you should learn to focus on the present moment and bring your attention back to what is happening in the now.
Tip 2: Breathing
Square breathing is a simple technique which involves taking slow, deep breaths. It is good for stress reduction and can increase performance and concentration.
To start, visualize a square, then follow the instructions going clockwise:
1) Breathe in for 4 seconds picturing one side of the square.
2) Hold your breath for 4 seconds visualizing the second side of the square.
3) Breathe out over 4 seconds visualizing the third side of the square.
4) Hold your breath for 4 seconds visualizing the fourth side of the square.
This exercise should be completed as many times as required for the breathing to become calm and regular.
Tip 3: Other Ideas
1) Keep a journal – Write down your current thoughts, and brainstorm possible solutions to your problems.
2) Reading – Read one of your favourite books, or shop around for a new self-help book.
3) Write a poem – Turn your current worries and problems into a poem to give meaning to them.
4) Colouring – Get some coloured pencils, or crayons, and draw whatever comes to mind. Try some random patterns, or if you are feeling more adventurous create a stunning piece of art.
5) Music – Listen to your favorite band, or play your instrument if you have one.
6) Dance – Move your body to your favorite song, to help keep fit and distract yourself at the same time.
7) Walk – Take a walk outside and, and pay attention to your surroundings. Count houses, cars or trees as you pass them.
8) Relaxation – Take a warm, relaxing bubble bath or a warm shower, whichever you prefer.
9) List – Write a list of positive things in your life, such as good memories and your best attributes, and read them whenever you feel bad.
10) Triggers – Make a list of your triggers, and give it to your therapist if you have one.