5 Best Tips To Boost Your Mental Health

Life is not fair and it would never be. Things happen everyday and life goes on. Therefore, in such a hectic environment, it is important to take care of your mental health. Instead of getting panic or anxious for every little thing, you must try to be positive in every situation. And being positive is very important to boost your mental health.

Let’s discuss a few best tips to enhance mental health with the expert Tim Fogliano.


Choose Healthy Habits

Choosing healthy habits is essential to living a healthy life physically and mentally. Most times we consume snacks to calm down our hunger pangs. According to nutritionists, you should swap snacks with food items that are rich in fiber, moderate in protein like fruits and nuts. You need to train your brain to desire healthier foods. Once you trained your mind to eat fruit instead of snacks, sooner you brain will adopt this eating habit. Also, drink water more often as keeping body hydrate increase brain power by up to 30 percent.

Spend Some Time with Yourself

Sometimes it is necessary to ignore the noise and spend some time with yourself. Alone time is very important for every individual. It allows you to give rest to your mind, body, and soul. After working all day you need a peace of mind and it can only attain when you are away from all kind of noise, thoughts, and worries. To attain peace of mind you can choose some relaxing exercise like yoga or meditation. Eventually, it will help you to improve your mental health.

Stay Away From Stress

Stress is injurious to mind. Therefore, one should avoid taking stress in everyday life. We can’t control every situation but we can control our thoughts. If you learn the trick to control your thoughts nothing could affect your peace of mind. Most times desires and expectations are the root cause of stress, learn to free your mind from desires and expectations and feel the difference. Stress not only affects our mental health but also affect our physical health. So make sure to avoid stress in any situation and live with a positive attitude.

Maintain Active Mind

Working every day on the computer or watching TV may keep you active, but it does not contribute to your mental health unless you do something productive with it. In other words, to keep yourself active you must indulge yourself in some activities that not only keep you active but also sharp your mind. For example, you can play games such as crosswords or puzzles, solving jigsaw, reading books, etc. Indulging in games not only keep you excited but also improve your brain power to a great extent. In the end, playing such games will sharp your brain and improve your mental health.

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mental health stigma

How Mental Health Stigma can be reduced through Work Culture

Nowadays 3 out of 10 people deal with anxiety, depression or other mental health issues. Some are better in hiding it and some don’t even realize that they are dealing with any kind of mental health issue. In a hectic life, it becomes difficult for people to stay mentally and physically healthy and fit. That is why it is necessary for managers and bosses to create a work culture for employees where they don’t feel discriminated due to their mental health issues.

Let’s find out a few ways to create an empathetic work culture to reduce Mental Health Stigma with Tim Fogliano:

Choose your words wisely

tim fogliano-choose your words wisely

Most time we heard managers saying, he is behaving like schizo nowadays without knowing the actual condition of an employee. When these words hit the ears of a colleague who has a mental health challenge, these words may drain the confidence of the employee. After hearing these words, he may not be able to tell his manager about a disorder. And that he needs time to see a therapist. Therefore, it is important for managers and employees to choose their words wisely to create a healthy work culture, said by Psychiatrist Tim Fogliano.

Reconsider sick days

tim fogliano-reconsider sick days

If an individual is having cancer, no one says, “Let’s fight with it” or “you should learn to deal with it?” They recognize it as an illness and they may ask you to take time and get treatment. However, when a colleague shows signs of stress, anxiety, or manic behavior, nobody reacts in the same way. According to experts, managers should suggest and request their colleague to focus on improving mental as well as physical health.

Create an environment for open and honest conversations

tim fogliano-open conversations

According to Dr. Tim Fogliano, organizations should create an environment for people to talk about their own challenges, past and present, without fear of being judged. They should not feel like sharing about failure or challenges make them lose the next big project or promotion. Leaders can make this possible by sharing their own experiences regarding their struggled with mental health issues. They should make everyone realize that sharing about struggle doesn’t harm anyone, rather it’s a healing process.

Choose to be proactive   


High-pressure careers definitely consist stress to some extent. People who work in such an environment get used to it or learn how to cope with it. However, stress for a long period of time may create mental illness. Managers can ensure the right balance of work and stress by offering various programs and education on stress management. According to many experts, programs like how to cope up with stress management help employees to avoid burnout. Bosses should focus on helping their employees by providing resources before stress create more serious problems.

Train employees to observe and respond to mentally challenged behavior

tim fogliano-train employees

Almost every organization keep a medical kit around for employees. However, only a few companies organize a national program which helps individual’s to recognize the signs of someone who may be struggling with mental health issues. And also how to connect with them and help them with resources. Through role plays and other activities, they offer guidance to assess the risk of suicide or self-harm due to depression or suffering a panic attack. Such situations are not common, they usually arise at unexpected times, so it’s important to be prepared for them.

Final Words

So these are the few tips from Tim Fogliano to create a work culture where employees must know how to handle those employees who are dealing with mental health issues.

mental breakdown

Mental Breakdown Symptoms and Guidance

If you are dedicated and sincere towards your work it’s great! However, it should not cost your physical and mental health. Most time people suffer from an illness or feel overworked and overwhelmed at work, this is when they need a break. Otherwise, it could create a mental health disorder.

Find out these four signs that may cause you a mental breakdown including tips to overcome with an expert Dr. Tim Fogliano.

1. Not Able To Focus

losing focus

When your mind is overuse, you start losing focus on the important things. And this ultimately brings huge stress and health risks including mental breakdown. According to many experts including Dr. Tim Fogliano, stress is the major reason that causes several types of chronic health problems which include cardiovascular disease, musculoskeletal disorders, and psychological disorders. And not only employees get affected by it, the company, too.

TIP: When you find your plate is full, don’t hesitate to ask for help. Being a team player is a great thing and you should push yourself harder to achieve your goals, but you should not compromise your health. If you feel that your health is getting affected, limit your workload and step away from your desk to give yourself some alone time to prevent mental breakdown. Set accurate diameter for yourself so you don’t over-commit and can maintain the balance between personal and professional responsibilities.


2. Relationships Are Suffering

relationships are suffering

To have a happy and peaceful life it is very important to maintain the balance between personal and professional life. Most times what happens in your professional life affect your personal life and vice versa. Workload and long working hours can put stress on personal relationships and responsibilities, and in the end, both your personal and professional life will suffer. We all like to have social connections, it is basic human nature. Somewhere it also helps to combat burnout. Otherwise, loneliness, isolation or stress can have serious consequences.

TIP: Consider your family responsibilities as important as you consider your work responsibilities. Have you missed college reunion, birthday parties or family dinners to stay late at the office to complete the project before the deadline? When you’re too busy and neglecting your personal life, you are missing something that won’t come back. So, try to live in present, stick to your commitments and live life to the fullest.


3. Physical Signs of Stress

tim fogliano-physical signs of stress

Working for long hours actually hurt your body. While long working hours do not affect in the short run, in the long run, it may affect your mental health and increase the risk of mental breakdown. According to experts including Dr. Tim Fogliano, people who work for long hours may deal with coronary disease.

TIP: First you should acknowledge the cause of stress. Find out if it is your workload, your manager or any specific task that causes you stress. Once you address the problem, make a step by step plan to deal with it – sometimes the smallest step can make the biggest difference.

4. Lack of Sleep and Nutrition

tim fogliano-lack of sleep

Lack of sleep and poor nutrition are two major signs that show you need a mental health break to prevent mental breakdown. Improper diet and sleep not only reduce your physical energy but also have a great impact on your emotional energy and intelligence. Do you really think it is possible for you to give your best when your mind and body is not properly fueled? According to experts, good sleep and proper diet are necessary to be more focused, energized and confident to take everyday tasks.

TIP: Pause – and take a deep breath. When your thoughts continually bother you or work responsibilities are weighing you down, take a break from everything. Put the task on hold and make your mental and physical health as your first priority. Whether that means going for a morning walk or getting a good 8 hours sleep – take that time to refresh yourself as it will help you to clear your mind and strengthen your body.

Final Words

According to an expert Dr. Tim Fogliano, these are few symptoms that may cause you mental breakdown. To avoid it, you must follow the mentioned tips.

Originally Posted: https://www.allperfectstories.com/tips-for-mental-breakdown/

Deal with panic attack

5 Tips for Dealing with Panic Attack at Work

A panic attack is very common among individuals. Basically, it is a feeling of sudden and intense anxiety. Many individuals dealing with panic attacks face problem in breathing, tremble, sweat copiously, and sometimes feel their hearts pounding.

Even some individuals experience chest pain and a feeling of separation from reality or themselves when they get a panic attack, so they might feel like they’re having a heart attack. Others have recounted feeling like they are having a stroke.

Panic attack can be terrifying and may hit you fast. Dr. Tim Fogliano says it’s important not to let your fear of panic attack control you.

Here are 5 best ways to deal with a panic attack at work

1. Try deep Breathing

try deep breathing

While hyperventilating is a sign of panic attacks that can increase anxiety and fear. And this is where deep breathing can help reduce symptoms of panic during an attack.

If you are successful in controlling you’re breathing, you may not have to deal with the hyperventilating that can make a situation worse and the panic attack itself, said by Dr. Tim Fogliano

At this point you should take a breath in and out through your mouth, the feel of the air gradually fill your chest and belly and then gradually leave them again. Breathe in for four seconds, hold for a second, and then breathe out for four seconds.

2. Indulge in Light Exercise

light exercise

Endorphins continually pump the blood exactly in the right away. It successfully floods our body with endorphins, which can be helpful in improving your mood. Because you’re stressed, it is better to go for a light exercise that calm your bodies, such as walking or swimming.

Everything comes with an exception! Therefore, in case you are hyperventilating or finding difficulty in breathing, first, focus to catch your breath.

3. Take Professional help

take professional help

According to experts, certain parts of the brain, and biological processes are linked to anxiety and fear. Sometimes panic disorder runs in families, though it’s unidentified why certain family members have it and others don’t. Panic disorder is normally treated with psychotherapy, medication or both.

Even experts say that cognitive behavioral therapy actually very helpful in treating panic disorder, because that method allows you to learn different ways of thinking, behaving and reacting to the emotions that come with a panic attack.

4. Practice Mindfulness

digging your feet

Mindfulness can keep you grounded in the reality of what’s around you. Since panic attacks can possibly detach you from reality, this can fight with your panic attack as its approaching or actually happening.

Emphasis on the physical sensations, like digging your feet into the ground. This will help you to connect with the reality and offer you something to focus on.

5. Write down your thoughts

write your thoughts

Most times in a situation of panic attack, our thoughts are inaccurate and need to be challenged. If negative thoughts pop up in your head, talk back to and encounter them by writing down a positive version of the same thought. Keeping a journal can keep you mentally healthy, according to the experts like Dr. Tim Fogliano.

Final Words

So, these are the 5 tips to deal with the panic attack. In case you still find difficulty in dealing with a panic attack or not able to recognize its symptoms, better consult an expert psychiatrist like Dr. Tim Fogliano.

Originally Posted: https://www.allperfectstories.com/deal-with-panic-attack-work/

Psychological Detoxification Tips

Psychological Detoxification Tips and Tricks

In this modern era, everyone is knotted with liabilities in such a way that they start losing their own identity. Individuals always complain that they do not have time. But do you know just like the body, the mind also need some time to relax? In this article, you can get some tips given by Dr Tim Fogliano which are essential to improve the Psychological Detoxification.

Like cleansing of the body to remove toxins, the mental detox is also crucial. This is because both the mental as well as physical well-being helps individuals in spending a quality life. In reality, the Psychological Detoxification is the crucial part of the prevention and treatment process of psychological health.

Do you know the liver and skin both are the major organs in order to detoxify in the body? Yes! One should have to eat healthier because the food plays a vital role in causing as well as eliminating the toxins. The vegetable such as broccoli, sprouts, and cabbage etc. are good for enhancing the liver enzymes for the proper functioning.

Following are some of the Psychological Detoxification tips for the Psychological well-being:

1. Always Think Optimistic

think positive

One should have to pay attention to the things they always use to think. Actually, the thinking of people frames their personality. Hence, it is advisable to think positive and cleanse all the negativity from your mind. There is a fact that if individual consume good things in their mind, then they always see positive things surrounding.

2. Refresh Your Mind

Refresh Mind

The best way to refresh your mind is to do meditation says, Dr Tim Fogliano. One should have to take some break from busy life in order to keep away from stress, depression, and fatigue. Rather than concentrating on the racing thoughts, you have to spend some time in reading books, cleaning the house and watering the plants. These are some ways to refresh the mind and finding the inside peace.

3. Never Hesitate to Express Your Feelings

share your feelings

Many people keep their thought inside. This is the most common reason for stress and depression. Always let your emotions to come out so that your mind feel free. The best way to empty your mind is to share your thoughts and worries with others.

4. Listen to Music

Listen to Music

Do you know nothing is more motivating than listening to music? Yes, this is true. Actually, the music trigger every know part of individuals brain. The music therapy is the best way for the better mental health because it lowers the stress level. Along with reducing the level of cortisol, music also increases the level of dopamine the brains motivational molecule.

Wrapping Up

Above said are some of the tips given by Dr Tim Fogliano which help individuals in spending healthier and happy life. Actually, one can feel a headache due to lack of sleep, stress and more use of technology without any pause. Hence, there is a need to follow above all ways for the Psychological Detoxification.

5 Easy Ways to Detox your Mind

Just like the body needs to detox after eating unhealthily or consuming alcohol, the brain also needs to detox from the negative thoughts. Dr Tim Fogliano says that reason behind the mind cleansing is that the thoughts that come are toxic. Actually, the negative thoughts left the human unproductive.

In reality, individuals have the biological tendency to concentrate on the problems rather than the good things. This bad habit will convert into the depression, stress, and anxiety with the time. Moreover, worries will impact both the personal as well as professional life. Hence, one should need to reprogram their mind towards positivity in order to spend a happier life and become more productive.

Here, are some of the ways that will help individuals in mental cleansing:

1) Start Your Day by Reconnecting to Nature:

connect with nature

Actually, the brain of the human being love to absorb the natural scenery. This is the best way of healthy detoxification to breathe outside in the early morning. One should have to take a look at the sky, listen to the birds chirping sound and feel the sunlight. Doing this for 5 minutes every day will help in refreshing the mind and forgetting the anxiety.

2. Mediate to Refresh the Mind:


Mediation is helpful for reducing the anxiety and depression. Actually, few minute arbitration help individuals in improving their concentration as well as mood. In fact, there are no norms for doing meditation. One can breathe deeply for some minutes. Moreover, you can try to clear the brain and let the negative thoughts go out.

3. Prioritize the Important Work:

List of tasks

This is good to make a list of work of the whole day. Actually, completing the task one by one help individuals in building self-confidence. According to Dr Tim Fogliano, the urgent work will get our attention more. So, it is better to create a list of tasks and start from the most important. This will help in keeping individuals away from the worries of work.

4. Clear all the Surrounding Clutter:

clean the house

This will help in detoxifying the mind. All you need to take a look at your surroundings and start cleaning the clutter. Clear all the corner of your house where you throw the mess. In fact, one should also go through their emails in order to delete all the spams. Once you did with the cleanliness, your mind also feels the clearer.

5. Commit to Finish the Started Work:

finish your work

Always try to finish the work that you are doing. In fact, the incomplete things in your daily task create the anxiety and worry. Hence, always try to do one task at a time and finish it. This approach will result in better mental health. One can also divide their task into manageable parts.

6. Read the Motivational Books:

Read Motivational Books

One can start their day by reading the positive quotes while supping the morning tea. This is good to read the inspiring stories to divert your mind. Actually, it will help you in getting rid of the bad thoughts that are roaming in your brain.

Wrapping Up

These are some of the ways provided by Dr Tim Fogliano to detoxify the brain. One should have to follow these tips to improve their mood and live a life free of worries. Having good psychological health help individuals in becoming more productive.

Clinical psychologist guidelines

Guidelines to Become a Clinical Psychologist

Are you wondering what it requires to become a psychologist? If yes, then you have come the right place. In this article, Dr Tim Fogliano a psychotherapist has shared some basic requirements for becoming a psychologist.

Diagnosing patients mental or health disorders and creating the treatment plans is the job duty of a psychologist.

In reality, becoming a psychologist is not an easy task. These professionals are non-medical medics with the specialization in the study of both the mind and human behavior. Actually, they help individuals in overcoming fear and anxiety as well.

In reality, the arena of psychology is very enormous. The job duty of a psychoanalyst depends on their preferred specialty and theoretical orientation.

How to become a Clinical Psychologist?

There are different options along the way of becoming a Clinical Psychologist. Furthermore, different specialization like clinical, counseling and industrial-organizational psychology are also available.

Follow some basic steps in order to become a Clinical Psychologist:

  • Bachelor’s Degree

This is the very first requirement in order to become a psychologist. Having an undergraduate degree in psychology opens the door for a doctoral program in the same field. In fact, some graduate programs also admit apprentices with a bachelor degree in psychology.

  • Doctoral Program

After completing the bachelor degree the next step is to go for the doctoral program. Following are two doctorates programs available:

  1. D. in Psychology (Emphasis on Science and research).
  2. PsyD (Focus on Clinical work).

These programs will take 4 to 5 years to complete says, Dr Tim Fogliano. In reality, the doctoral study will give individuals opportunity to expand their research and build clinical skills in psychology. One of the common components of both the doctoral program is an internship of 2000 hours.

  • Field Experience

Next step is to go for the field experience. There are lots of schools which provide the post-doctoral fellowship programs. Actually, these programs permit the students to endow the clinical services to individuals under the direction of faculty. Usually, the programs take a year to complete and are specially designed to help the students in gaining the work experience.

  • Acquire the License

This is the last and crucial step for becoming a licensed psychologist. In fact, License is must if individuals want to practice independently. Following are the common requirements in most of the states to get the license to work as a Clinical Psychologist:

  1. Completion of the doctoral program is the must.
  2. State Approved field internship is crucial.
  3. Professional Experience of at least 1 to 2 years.

Along with these necessities, an applicant also needs to get the passing scores in the professional practice examination.

  • Ongoing Edification

In many states, the psychologist also needs to complete the continuing education course after gaining the license. Actually, this course is crucial for the maintaining the clinical license of a psychologist. The benefit of acquiring these programs is that they upsurge the awareness of the present trends in the arena.

Final Words by Dr Tim Fogliano

Tim Fogliano final words

These some of the tips by Dr Tim Fogliano which are crucial to follow in order to become the licensed Clinical Psychologist.