Madeeha Syed

Learn how to break free from repetitive thoughts and understand the impact of rumination. Meri Sehat guides you to mental well-being.

Bridging The Gap: A Comprehensive Guide On How To Stop Feeling Lonely

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Iqra Mazhar

This article or video has been recorded by a subject / domain specialists with a proven track record of excellence in their area. 

Can I EFT My Way To Happiness?

Introduction

Climate change, political unrest, inflation, overpopulation, debts, pandemic and the list goes on and on. In the midst of all of this, it is no surprise that humans are facing a mental health crisis. According to Gallup&rsquo;s latest Global Emotions Report, 40% of adults reported feeling stressed or worried<a href="#accordion">[1]</a>. Approximately 190 million people reported greater stress levels in 2020 than in the previous years<a href="#accordion">[1]</a>. Moreover, the poll labeled 2020 as the most stressful year in recent history.&nbsp;

&nbsp;

The increasing stress levels in the population has compelled people to look for complementary therapies such as yoga, acupuncture, and meditation.&nbsp;

&nbsp;

One such intervention that has recently gained popularity is the practice of the emotional freedom technique (EFT). Similar to acupuncture, massage, and tai chi, EFT relies on a body-mind connection and aims to relieve <a href="merisehat.pk/disease/stress">stress</a> and improve one&rsquo;s mental health.&nbsp; 
&nbsp;

Understanding the Science Behind Emotional Freedom Technique (EFT)

In 1979, Dr. Roger Callahan was working with a patient named Mary who had an extreme fear of water<a href="#accordion">[2]</a>. Despite trying several different anxiety reduction techniques such as clinical hypnosis, behavioral therapy, progressive relaxation, and systematic desensitization, he was unable to make any progress.&nbsp;

&nbsp;

One day, Mary complained that whenever she thought of water, she felt a strange sensation in the pit of her stomach. Relying on the acupuncture point linked to the stomach meridian, Dr. Callahan asked Mary to tap right below the eye. Much to everyone&rsquo;s surprise, Mary immediately reported having completely recovered from her phobia. So much so that she got up and ran to the swimming pool to splash water on her face. Prior to the tapping, Mary could not even walk near the edge of the pool due to her fear.&nbsp;

&nbsp;

Callahan concluded that tapping at a certain point while thinking of the fear can help reduce or eliminate the fear completely. He called his technique Thought Field Therapy (TFT).&nbsp;

&nbsp;

Later, his student Gary Craig developed his own tapping technique, the Emotional Freedom Technique (EFT). Also called EFT tapping, it is an alternative therapy that is often used for treating post-traumatic stress disorder (PTSD) besides many other conditions.&nbsp;

&nbsp;

EFT involves tapping all the meridians in sequence, in no particular order, while repeating a reminder phrase at each tapping point. The reminder phrase addresses the person&rsquo;s fears and thoughts related to the problem. For example, one can say &lsquo;Even though I have (state the problem), I deeply and completely accept myself&rsquo;.&nbsp;

&nbsp;

Based on the Chinese practice of acupuncture, EFT relies on the movement of the body&rsquo;s energy. By tapping certain points, it aims to stimulate the energy pathways and improve the flow of energy.&nbsp;

<div>&nbsp;</div>

There are 9 major tapping points in EFT which are as follows:&nbsp;&nbsp; 1. Karate Chop (KC) – It corresponds to the small intestine meridian and is located on the outside soft part of the hand between the wrist and the pinky finger, the same part that you would use to karate chop something.2. Eyebrow Point (EB) – It corresponds to the bladder meridian and is located at the beginning of the eyebrows, close to the bridge of the nose.3. Side of Eye (SE) – It corresponds to the gallbladder meridian and is located on the bone near the corner of the eyes.4. Under Eye (UE) – It corresponds to the stomach meridian and is located on the bone directly beneath the eyes.5. Under Nose (UN) – It corresponds to the governing vessel meridian and is located between the upper lip and the nose.6. Chin Point (CP) – Also known as Under the Mouth (UM), it corresponds to the central meridian and is located between the chin and the lower lip.7. Collarbone Point (CB) – It corresponds to the kidney meridian and is located where the collarbone, sternum, and first rib meet in the center.&nbsp;8. Under Arm (UA) – It corresponds to the spleen meridian and is located on the side, 4 inches below the armpit.&nbsp;9. Top of Head (TH) – It corresponds to the governing vessel meridian and is located directly on the top of the head. The person or the practitioner can tap on specific points while repeating the chosen phrase. Use 2 or more fingertips and repeat the taps 5 times on each point.

Over the years, EFT tapping has proven effective for various conditions. A study including more than 200 participants assessed 6 clinical EFT workshops and found the tapping technique to improve multiple psychological markers of health<a href="#accordion">[3]</a>. There was a significant decline in anxiety, depression, post-traumatic stress disorder (PTSD), pain, and cravings. Moreover, the participants reported an increase in happiness.&nbsp;

&nbsp;

A 2016 systematic review assessed the EFT&rsquo;s effect on anxiety scores across 14 studies<a href="#accordion">[4]</a>. Compared to the control group, the emotional freedom technique demonstrated a significant decrease in anxiety scores.&nbsp;

&nbsp;

Yet another study looked at the EFT&rsquo;s effect on depression and found it to be more effective than other interventions in reducing depressive symptoms<a href="#accordion">[5]</a>. EFT has also been shown to decrease cortisol levels ,thus, contributing to reducing stress in individuals<a href="#accordion">[6]</a>.&nbsp; 
&nbsp;

As more and more people move toward complementary and alternative treatment options, several ancient techniques are becoming popular among people once again.&nbsp;

&nbsp;

Acupuncture is a part of Traditional Chinese Medicine (TCM). Where EFT was a tactile, non-penetration technique, acupuncture involves the insertion of very fine needles at certain points in the body. The various acupuncture points in the body correspond to meridians or pathways that allow energy to flow through the body. While it is unclear how the technique brings about success, it is believed that by targeting certain points in the body, acupuncture can restore the body&rsquo;s energy balance.&nbsp;

&nbsp;

According to the National Center for Complementary and Integrative Health, acupuncture can help treat neck pain, back pain, osteoarthritis, knee pain, and headache<a href="#accordion">[7]</a>. Moreover, compared to a sham (placebo) control, the practice has shown success in treating chronic pain<a href="#accordion">[8]</a>. However, the therapy is associated with a few risks such as bruising, bleeding or soreness at the needle insertion site. Therefore, it is mostly contraindicated in people on warfarin therapy.&nbsp;

&nbsp;

Tai chi is another ancient Chinese tradition that relies on the flow of energy through the body through various postures and movements. Although initially developed as a self-defense method, it is effective in regulating mood, and improving symptoms of depression and anxiety<a href="#accordion">[9][10]</a>.&nbsp; 
&nbsp;

Conclusion

Unlike conventional treatments, the emotional freedom technique is inexpensive, less time-consuming, painless, and it can be self-administered. Other alternative therapies such as acupuncture and tai chi have also been shown to improve one&rsquo;s mental health. However, despite the benefits, alternative therapies are often met with criticism.&nbsp;

&nbsp;

It is important to note that complementary medicine does not advocate for complete avoidance of western medicine. Instead, it provides patients, who are resistant to available interventions, with an alternative treatment option.&nbsp;

&nbsp;

While the majority of these methods are not associated with any adverse effects, it is best to first consult an experienced professional before starting any form of therapy.&nbsp;

<div>&nbsp;</div>

Key Points

<ul><li>Emotional Freedom Techniques, also called EFT tapping, is an alternative therapy often used for treating post-traumatic stress disorder (PTSD) and many other conditions.&nbsp;</li><li>It involves tapping all the meridians in sequence, in no particular order, while repeating a reminder phrase at each tapping point. The reminder phrase addresses the person’s fears and thoughts related to the problem. For example, one can say ‘Even though I have (the problem), I deeply and completely accept myself.’&nbsp;</li><li>There are 9 major tapping points in EFT. During the process, the person or the practitioner can tap on specific points while repeating the chosen phrase. Using 2 or more fingertips, the taps should be repeated at least 5 times on each point.</li><li>Other alternative therapies for stress include acupuncture, chi, aromatherapy, yoga, and meditation.&nbsp;</li><li>Although EFT is a relatively safe technique with no reported side effects, it's best to consult an experienced professional before starting the therapy.&nbsp;</li></ul>

[1] GALLUP. Global emotions report.

[2] History of tapping (including EFT). Thriving Now.

[3] Bach D, Groesbeck G, Stapleton P, Sims R, Blickheuser K, Church D. Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health. J Evid Based Integr Med. 2019;24:2515690X18823691. doi:10.1177/2515690X18823691

[4] Clond M. Emotional Freedom Techniques for Anxiety: A Systematic Review With Meta-analysis. J Nerv Ment Dis. 2016;204(5):388-395. doi:10.1097/NMD.0000000000000483

[5] Nelms JA, Castel L. A Systematic Review and Meta-Analysis of Randomized and Nonrandomized Trials of Clinical Emotional Freedom Techniques (EFT) for the Treatment of Depression. Explore (NY). 2016;12(6):416-426. doi:10.1016/j.explore.2016.08.001

[6] Stapleton P, Crighton G, Sabot D, O'Neill HM. Reexamining the effect of emotional freedom techniques on stress biochemistry: A randomized controlled trial. Psychol Trauma. 2020;12(8):869-877. doi:10.1037/tra0000563

[7] Acupuncture: In depth. National Center for Complementary and Integrative Health.

[8] Vickers AJ, Vertosick EA, Lewith G, et al. Acupuncture for Chronic Pain: Update of an Individual Patient Data Meta-Analysis. J Pain. 2018;19(5):455-474. doi:10.1016/j.jpain.2017.11.005

[9] Yeung A, Chan JSM, Cheung JC, Zou L. Qigong and Tai-Chi for Mood Regulation. Focus (Am Psychiatr Publ). 2018;16(1):40-47. doi:10.1176/appi.focus.20170042

[10] Saeed SA, Cunningham K, Bloch RM. Depression and Anxiety Disorders: Benefits of Exercise, Yoga, and Meditation. Am Fam Physician. 2019;99(10):620-627.

Nimrah H. Sattar

How Your Emotional Relationship With Your Partner Affects Your Sex Life

Overview

Emotional <a href="https://merisehat.pk/article/how-sexual-intimacy-with-their-partner-keeps-women-young">intimacy </a>isn&rsquo;t just crucial for a long lasting and fulfilling relationship, it affects your sex life as well &mdash; does that perk up your ears yet?

Well, here&rsquo;s more: Physical intimacy can directly impact how close you feel to your partner. But how can that be true? Aren&rsquo;t sex and emotion two different things? Science begs to differ. When it comes to how our brain processes either of these things, it&rsquo;s been observed that sex and emotion affect the same pathways in the brain. 
&nbsp;

Emotional Relationship And  Sex Life

According to a neuroscience blog at Tufts University, sexual arousal doesn&rsquo;t happen on its own. It&rsquo;s not an isolated process and is highly impacted by our overall emotional state. Emotions, which are an evolutionary process that act as a sort of compass to tell us what our needs are in any given situation, guide us to make or unmake certain decisions.

Have you ever been in the mood for love which was ruined by unnecessary nagging by your partner? Or perhaps you were the one who said something rude and untoward and ruined a perfectly good date night? This is because we see that a deluge of negative emotions usually leads to the individual being drawn away from their partner whereas positive emotions have exactly the opposite impact.

With marriage or long-term partnerships, it seems that sex often turns into an obligation or another task to mark off your list. On top of bills, groceries and kids, who has time to actually get sexually intimate? Especially when you spend half your time arguing over these things.

We look for ways to &ldquo;spice&rdquo; up our sex lives, there are ebbs and flows to how strongly we connect with our partners depending on our moods and petty fights can lead to distance in the bedroom. But before we look for out of the box methods to achieve closeness with our <a href="https://merisehat.pk/article/why-do-some-people-prefer-porn-over-sex-with-their-partners">partners</a>, here&rsquo;s a simple solution: emotional intimacy. 
&nbsp;

When you and your partner are emotionally attuned to each other&rsquo;s needs, this can ultimately lead to a better sex life. Emotional intimacy means being able to be transparent and open with one another, safely, which means letting each other know about feelings of appreciation, insecurities, dreams, failures, fears and embarrassments.

It also means taking care of each other&rsquo;s emotional well-being. 
&nbsp;

This requires one to be extremely vulnerable and forthcoming with their partner. We all know that good sex involves the ability to openly communicate with one another. One doesn&rsquo;t need to work too hard to imagine how communication in the bedroom can be improved if both partners have a healthy emotional relationship.

&ldquo;When we feel physically and emotionally safe, we may be freer to try new things, more open to new experiences, and more willing to share some vulnerable parts of ourselves. This can include exploring pleasure, gender identity, and sexual orientation,&rdquo; says Dr Sara C. Flower, VP of Education &amp; Training at Planned Parenthood, United States. 
&nbsp;

Bottom Line

Ultimately, your sexual satisfaction hinges on your emotional satisfaction. It&rsquo;s all in your hands so to speak. At the end of the day, active listening, helping with house chores, regular date nights, words of affirmation and love, regularly checking in with each other, being considerate of each other&rsquo;s needs and just a hint of forgiveness and compassion can help you get laid more often.

Dr. Safia Mehmood

Unmasking The Unseen Wounds: How To Recognize Signs Of Emotional Abuse

Emotional abuse is a subtle but devastating form of mistreatment that can leave deep psychological scars. Unlike physical abuse, its wounds are not visible, but its impact can be just as severe. Recognizing signs of emotional abuse is crucial in order to protect oneself or others from its detrimental effects. This article sheds light on the intricacies of emotional abuse, its manifestations, and offers guidance on how to recognize its hidden signs. 
&nbsp;

Understanding Emotional Abuse

Emotional abuse is a pattern of behaviour designed to undermine an individual&#39;s self-esteem, confidence, and sense of self-worth. This type of abuse doesn&#39;t involve physical harm, but it can be just as damaging, if not more so, because its effects are internal and insidious. Perpetrators of emotional abuse often manipulate, belittle, and control their victims, leaving them feeling powerless and trapped. 
&nbsp;

Signs Of Emotional Abuse

<ol>
	<li>Constant Criticism: A hallmark of emotional abuse is relentless criticism. An abuser might criticize every aspect of their victim&#39;s life, from appearance to choices, in an effort to erode self-confidence.</li>
	<li>Isolation: Emotional abusers often isolate their victims from friends and family, making them solely dependent on the abuser for emotional support. This isolation creates an environment where the victim feels trapped and unable to seek help.</li>
	<li>Gaslighting: <a href="https://merisehat.pk/article/how-to-recognise-gaslighting-and-get-help">Gaslighting</a> involves distorting reality to make the victim doubt their perception of events. Abusers may deny their actions, manipulate situations, or even question the victim&#39;s sanity, causing confusion and self-doubt.</li>
	<li>Undermining Achievements: An emotional abuser may belittle their victim&#39;s achievements or downplay their successes. This tactic is used to make the victim feel inadequate and unworthy of recognition.</li>
	<li>Control And Manipulation: Abusers exercise control over their victims by making decisions for them, monitoring their activities, and even dictating their thoughts and emotions. Manipulation is employed to maintain dominance and subjugate the victim&#39;s autonomy.</li>
	<li>Humiliation And Insults: Public humiliation, name-calling, and insults are tactics used to demean the victim and lower their self-esteem. This behaviour reinforces the abuser&#39;s power dynamic.</li>
	<li>Emotional Withdrawal: Abusers may intentionally withhold affection, attention, or emotional support, causing the victim to constantly seek validation and approval.</li>
	<li>Threats And Intimidation: Emotional abusers may use threats, intimidation, or even violence to maintain control. This creates an atmosphere of fear and submission. 
	&nbsp;</li>
</ol>

Recognizing emotional abuse can be challenging due to its subtle nature. Victims may initially dismiss or downplay the signs, attributing them to stress or misunderstandings. However, paying attention to one&#39;s emotional state and seeking external perspective is vital.

<ol>
	<li>Trust Your Instincts: If something doesn&#39;t feel right in a relationship, it&#39;s important to trust your gut feelings. If you find yourself constantly anxious, fearful, or emotionally drained, it might be a sign of emotional abuse.</li>
	<li>Observe Patterns: Look for consistent patterns of behaviour, rather than isolated incidents. Emotional abuse is characterized by repetitive tactics aimed at maintaining control.</li>
	<li>Seek Support: Share your experiences with a trusted friend, family member, therapist, or counsellor. Their outside perspective can help you better understand if you&#39;re in an emotionally abusive situation.</li>
	<li>Document Instances: Maintain a record of instances where you&#39;ve felt belittled, controlled, or manipulated. This documentation can serve as evidence if you decide to seek help or take legal action. 
	&nbsp;</li>
</ol>

Emotional abuse can be incredibly damaging, leaving long-lasting scars on an individual&#39;s self-esteem and mental well-being. Recognizing the signs of emotional abuse is the first step toward breaking free from its cycle and seeking help. Trust your instincts, seek support, and prioritize your emotional well-being. No one deserves to be subjected to emotional abuse, and everyone has the right to live a life free from manipulation, control, and mistreatment.

Umna Salah

Unseen Scars: Navigating The Depths Of Emotional Abuse's Impact

Imagine a wound that leaves no visible mark but aches relentlessly, affecting every facet of your life. This is the nature of <a href="https://merisehat.pk/article/unmasking-the-unseen-wounds-how-to-recognize-signs-of-emotional-abuse">emotional abuse</a>. Often underestimated, emotional abuse leaves a profound mark on victims, impacting both their short-term well-being and long-term mental health. In this article, we&#39;ll embark on a journey to uncover the hidden repercussions of emotional abuse, shedding light on its short- and long-term effects with a friendly and engaging tone. 
&nbsp;

Emotional Abuse's Impact

Emotional abuse doesn&#39;t leave bruises, but it leaves an indelible mark on a person&#39;s emotional landscape. The short-term effects are like ripples on a pond, with each one impacting a different area of life.

<ol>
	<li>Low Self-Esteem And Self-Worth: Constant criticism, belittling, and derogatory comments chip away at a person&#39;s self-esteem. Victims often start believing they are unworthy and incompetent, leading to feelings of inadequacy.</li>
	<li>Anxiety And Fear: Living in a state of uncertainty, victims of emotional abuse often become anxious, fearing the next outburst or negative encounter. This constant unease can manifest physically as well, with headaches, nausea, and even panic attacks.</li>
	<li>Isolation And Loneliness: Emotional abusers often isolate their victims from friends and family, leaving them feeling alone and without a support system. This isolation can lead to a deep sense of loneliness and helplessness.</li>
	<li>Depression: The barrage of negative emotions and manipulation can plunge victims into depression. Feelings of sadness, hopelessness, and a loss of interest in things once enjoyed are common.</li>
	<li>Difficulty Trusting: When someone you trust has betrayed that trust, it becomes challenging to believe in the intentions of others. Victims may become overly cautious and skeptical, making it difficult to form new relationships. 
	&nbsp;</li>
</ol>

While the immediate aftermath of emotional abuse is painful, its echoes can be even more distressing. The long-term effects seep into the core of a person&#39;s identity, influencing their choices, relationships, and mental health.

<ol>
	<li>Complex Post-Traumatic Stress Disorder (C-PTSD): Prolonged emotional abuse can lead to C-PTSD, a more intense version of PTSD. Flashbacks, nightmares, and emotional dysregulation are some of its symptoms.</li>
	<li>Poor Self-Image And Self-Sabotage: Long-term emotional abuse can result in a distorted self-image. Victims may engage in self-sabotaging behaviors, often avoiding opportunities due to a lack of belief in their abilities.</li>
	<li>Difficulty Forming Healthy Relationships: Emotional abuse skews the perception of what constitutes a healthy relationship. Victims might struggle to set boundaries, fear vulnerability, and have a skewed sense of love and respect.</li>
	<li>Impact On Parenting: Those who grew up in emotionally abusive households may find it challenging to break the cycle when they become parents themselves. The learned behaviors can affect their parenting style and the way they nurture their own children.</li>
	<li>Negative Coping Mechanisms: Victims might resort to unhealthy coping mechanisms such as substance abuse, self-harm, or excessive eating to numb the emotional pain they carry.</li>
	<li>Impaired Emotional Regulation: Emotional abuse can hinder the development of healthy emotional regulation skills, leading to difficulty managing and expressing emotions in a balanced manner. 
	&nbsp;</li>
</ol>

While the effects of emotional abuse are profound, they don&#39;t have to be permanent. The journey to healing requires patience, self-compassion, and often the support of professionals.

<ol>
	<li>Therapy And Counseling: Engaging in therapy, particularly cognitive-behavioral therapy (CBT) or trauma-focused therapy, can provide tools to address the negative beliefs and emotions stemming from emotional abuse.</li>
	<li>Building A&nbsp;Support System: Surrounding yourself with people who uplift and support you is essential. Building healthy relationships can help reshape your understanding of trust and love.</li>
	<li>Learning Healthy Boundaries: Establishing and maintaining boundaries is crucial. Learning to say no, communicate effectively, and assert your needs can aid in breaking free from the cycle of abuse.</li>
	<li>Self-Care And Self-Compassion: Practicing self-care and showing self-compassion helps in nurturing your emotional well-being. Engage in activities that bring you joy and remind you of your inherent worth.</li>
	<li>Educating Yourself: Educate yourself about healthy relationships, emotional manipulation, and the effects of emotional abuse. Knowledge empowers you to recognize unhealthy dynamics and make informed choices. 
	&nbsp;</li>
</ol>

Emotional abuse is like a stealthy thief that robs you of your emotional well-being and self-worth. Its short-term and long-term effects can cast a shadow over your life. However, you possess the resilience to overcome its impact. By seeking help, fostering supportive relationships, and practicing self-care, you can heal and rebuild a life that&#39;s defined by your own strength, value, and happiness. Remember, the scars may be unseen, but your strength shines through as you embark on the journey to reclaim your emotional freedom.

Emotional Manipulation: A Guide To Recognizing Signs And Empowering Yourself

Emotions are intricate threads that weave the fabric of human relationships. They can be powerful sources of connection and understanding, but unfortunately, they can also be exploited for less noble purposes. Emotional manipulation is a subtle yet destructive tactic used by some individuals to control and manipulate others&#39; feelings and actions. In this article, we will delve into the art of recognizing the signs of emotional manipulation and equipping oneself with strategies to combat it. 
&nbsp;

Understanding Emotional Manipulation

Emotional manipulation is a form of psychological control where one person employs various tactics to exploit another&#39;s emotions, often for personal gain. This manipulation may not always be overt; it can manifest in the form of guilt, fear, or confusion, leaving the victim second-guessing their own thoughts and emotions. 
&nbsp;

<h5>Signs Of Emotional Manipulation</h5>

<ol>
	<li>Constant Criticism: Manipulators often use constant criticism as a tool to undermine a person&#39;s self-esteem. They may belittle accomplishments or offer backhanded compliments, leaving the victim feeling inadequate and uncertain.</li>
	<li>Gaslighting: This tactic involves making someone doubt their own reality. Manipulators twist facts, deny events, or shift blame, causing the victim to question their memory, perception, and even sanity.</li>
	<li>Isolation: Emotional manipulators may subtly isolate their target from friends and family, making it easier for them to gain control. They discourage healthy relationships to monopolize the victim&#39;s attention.</li>
	<li>Guilt Tripping: Manipulators excel at inducing guilt. They use statements like &quot;If you loved me, you would&hellip;&quot; to manipulate others into complying with their wishes out of guilt, rather than genuine desire.</li>
	<li>Love Bombing: In the beginning, manipulators may shower their victims with excessive attention and affection, making them feel cherished and special. However, this is often a ploy to establish control.</li>
	<li>Emotional Blackmail: This tactic involves threatening to withhold affection, approval, or resources unless the victim complies with the manipulator&#39;s demands. This breeds dependency and subservience.</li>
	<li>Shifting Goalposts: Manipulators often change the rules of engagement without notice. They may set unattainable expectations, ensuring that the victim is always striving to please them, only to be met with dissatisfaction. 
	&nbsp;</li>
</ol>

<h5>Empowerment Through Recognition</h5>

Recognizing emotional manipulation is the first step to protecting yourself and reclaiming your emotional autonomy. Here&#39;s how to unmask these tactics:

<ol>
	<li>Trust Your Intuition: If something feels off or makes you uncomfortable, don&#39;t dismiss it. Your intuition is a valuable tool in recognizing manipulation.</li>
	<li>Stay Objective: Manipulators often use emotions to cloud judgment. Step back and evaluate situations objectively to gain a clearer perspective.</li>
	<li>Document Instances: Keep a journal of interactions that leave you feeling manipulated. This documentation can serve as a tangible reminder of the manipulation tactics being employed.</li>
	<li>Seek Outside Perspectives: Discuss your experiences with trusted friends or family members. An outsider&#39;s perspective can help you see the situation more clearly. 
	&nbsp;</li>
</ol>

<h5>Taking Action: Strategies To Combat Emotional Manipulation</h5>

<ol>
	<li>Set Boundaries: Establish clear boundaries and communicate them assertively. Manipulators thrive on blurring lines; defining limits prevents them from encroaching upon your emotional space.</li>
	<li>Practice Self-Care: Invest time in activities that bring you joy and boost your self-esteem. Engaging in self-care activities can help counteract the negative effects of manipulation.</li>
	<li>Educate Yourself: Learn about emotional manipulation and manipulation tactics. Understanding how manipulators operate can arm you with the knowledge to recognize and counter their tactics effectively.</li>
	<li>Use &quot;I&quot; Statements: When discussing your feelings with the manipulator, use &quot;I&quot; statements to express your emotions and needs. This can prevent them from turning the conversation against you.</li>
	<li>Seek Professional Help: If the emotional manipulation is taking a toll on your mental well-being, consider seeking the guidance of a therapist. Therapy can provide you with coping strategies and tools to navigate these challenging situations. 
	&nbsp;</li>
</ol>

<h5>Breaking Free And Moving Forward</h5>

Recognizing emotional manipulation is a powerful step toward freeing yourself from its clutches. It&#39;s crucial to remember that you deserve healthy, respectful relationships that empower rather than control you. By setting boundaries, prioritizing self-care, and seeking support when needed, you can regain control over your emotions and pave the way for healthier connections. 
&nbsp;

Emotional manipulation is a subtle yet potent force that can erode your <a href="https://merisehat.pk/article/the-power-of-self-esteem-strategies-for-building-confidence-in-teens-by-rukhsana-rizwan">self-esteem</a> and autonomy. By understanding its signs, you can effectively combat manipulation and protect your emotional well-being. It&#39;s a journey toward empowerment and self-discovery, and with the right tools, you can break free from the cycle of manipulation and forge relationships built on mutual respect and genuine care.

Embracing The Void Within: Understanding Emptiness And How To Navigate It

Have you ever experienced a profound sense of emptiness, that feeling of hollowness or lack of purpose that seems to engulf your very being? It&#39;s a sensation that can creep into our lives at various stages, leaving us searching for meaning and direction. In this article, we will delve into the intricacies of feeling empty, exploring its meaning, the reasons behind it, and most importantly, how to navigate and ultimately transform this often uncomfortable state into a path of self-discovery and personal growth. 
&nbsp;

path of personal growth

<h5>I. Defining Emptiness: The Void Within</h5>

Emptiness is not a one-size-fits-all emotion. It manifests differently for each individual and can encompass a range of feelings, including:

<ul>
	<li>Existential Emptiness: A pervasive sense of meaninglessness or a void in your life&#39;s purpose.</li>
	<li>Emotional Emptiness: Feeling numb or disconnected from your emotions, like you&#39;re just going through the motions.</li>
	<li>Interpersonal Emptiness: Struggling to connect with others on a deep level, despite having relationships in your life.</li>
	<li>Material Emptiness: Despite external success, you feel an inner void, as if something essential is missing.</li>
</ul>

Understanding which aspect of emptiness resonates with you is the first step towards addressing it effectively. 
&nbsp;

<h5>II. Why Do We Feel Empty?</h5>

<ol>
	<li>Societal Pressures: The fast-paced, achievement-oriented culture we live in often pushes us to chase external markers of success (career, money, status) at the expense of our inner well-being, leaving us feeling hollow.</li>
	<li>Trauma And Loss: Past <a href="https://merisehat.pk/article/the-link-between-trauma-and-disassociation">traumas</a> or significant losses can leave emotional scars, contributing to feelings of emptiness and disconnection.</li>
	<li>Unfulfilled Expectations: When reality doesn&#39;t align with our expectations, whether in relationships, career, or personal achievements, it can trigger a sense of hollowness.</li>
	<li>Lack Of Purpose: Not having a clear sense of purpose or direction in life can lead to existential emptiness, as we grapple with questions about the meaning of our existence. 
	&nbsp;</li>
</ol>

<h5>III. Embracing Emptiness: Why It Matters</h5>

While feeling empty is often uncomfortable and unsettling, it serves as a profound invitation to self-reflection and growth:

<ol>
	<li>Indication Of Unmet Needs: Emptiness can be a signal that something essential is missing from your life, prompting you to explore what truly matters to you.</li>
	<li>Opportunity For Self-Discovery: The void within offers a unique opportunity to delve into your inner self, uncovering your values, desires, and authentic aspirations.</li>
	<li>Motivation For Change: Emptiness can be a powerful motivator, propelling you to make meaningful changes in your life, whether it&#39;s seeking therapy, changing careers, or fostering deeper connections. 
	&nbsp;</li>
</ol>

<h5>IV. Navigating Emptiness: Practical Strategies</h5>

<ol>
	<li>Self-Compassion: Treat yourself with the same kindness and understanding that you would offer to a dear friend. Embracing your emptiness with self-compassion can help ease the discomfort.</li>
	<li>Mindfulness And Meditation: These practices can help you become more aware of your thoughts and emotions, allowing you to observe your emptiness without judgment and cultivate a sense of presence.</li>
	<li>Seek Professional Help: If emptiness is interfering with your daily life, seeking the guidance of a therapist or counselor can provide invaluable support and tools for navigating it.</li>
	<li>Rediscover Passions: Reconnect with activities or hobbies that used to bring you joy. Exploring new interests can also be a way to ignite a sense of purpose.</li>
	<li>Social Connections: Reach out to friends and loved ones, even if it feels challenging. Meaningful social connections can help alleviate feelings of isolation.</li>
	<li>Set Meaningful Goals: Reflect on what truly matters to you and set goals aligned with your values. Having a sense of purpose can combat existential emptiness. 
	&nbsp;</li>
</ol>

<h5>V. The Transformative Power Of Emptiness</h5>

Embracing emptiness isn&#39;t just about surviving it; it&#39;s about thriving through it. Here&#39;s how this seemingly negative emotion can lead to transformation:

<ol>
	<li>Self-Realization: As you explore the void within, you may discover hidden talents, passions, or strengths you were unaware of, leading to greater self-realization.</li>
	<li>Enhanced Resilience: Navigating emptiness equips you with resilience, the ability to bounce back from challenges, as you learn to adapt and grow through adversity.</li>
	<li>Deeper Relationships: Opening up about your feelings of emptiness can foster deeper connections with others, as vulnerability often paves the way for authentic relationships.</li>
	<li>Reconnecting With Life: Emptiness can serve as a catalyst for fully embracing life, encouraging you to savor each moment and seek out new experiences. 
	&nbsp;</li>
</ol>

<h5>VI. Emptiness As A Catalyst For Change</h5>

As uncomfortable as it may be, emptiness is a catalyst for change. By acknowledging it and delving deep into its origins, you have the opportunity to transform your life in profound ways. Embracing emptiness is not a journey of quick fixes but a process of self-discovery, healing, and personal growth. It&#39;s a reminder that our emotional landscape is rich, complex, and ever-evolving, and that the void within is not a dark abyss but a canvas waiting for the colors of your experience to fill it. 
&nbsp;

Feeling empty is not a sign of failure; it&#39;s a sign that your soul is yearning for something more. It&#39;s an opportunity to embark on a profound journey within, exploring the depths of your emotions, desires, and purpose. By understanding the roots of your emptiness, embracing it with compassion, and taking deliberate steps towards positive change, you can turn this challenging emotion into a catalyst for personal transformation, ultimately finding fulfillment and purpose in your life&#39;s journey. Embrace the void, for within it lies the potential for a more profound and authentic self.

Understanding Rumination: How To Break Free From Repetitive Thoughts

Have you ever found yourself trapped in a relentless cycle of repetitive thoughts, unable to break free? If so, you&#39;re not alone. This common mental phenomenon is known as rumination, and it can significantly impact your emotional well-being and overall quality of life. In this in-depth article, we&#39;ll explore what rumination is, why it happens, and most importantly, how you can stop these repeated thoughts to regain control over your mind. 
&nbsp;

key characteristics of Rumination

Rumination refers to the act of constantly thinking about the same thoughts or concerns, often with a negative or self-critical focus. It&#39;s like having a mental hamster wheel that you can&#39;t turn off, and these persistent thoughts can revolve around various topics, such as past mistakes, worries about the future, or interpersonal conflicts.

The key characteristics of rumination include: 
&nbsp;

<ol>
	<li>Repetitiveness: Rumination involves the same thoughts replaying in your mind, creating a loop that seems never-ending.</li>
	<li>Intrusiveness: These thoughts can intrude upon your consciousness, making it challenging to focus on other tasks or enjoy the present moment.</li>
	<li>Negativity: Ruminative thoughts often have a negative tone, amplifying your stress, anxiety, or sadness.</li>
	<li>Lack Of Problem-Solving: Unlike productive problem-solving, rumination doesn&#39;t lead to solutions or actions. It&#39;s a futile mental exercise. 
	&nbsp;</li>
</ol>

Understanding the underlying causes of rumination is crucial for tackling this repetitive thought pattern. Several factors contribute to rumination, including: 
&nbsp;

<ol>
	<li>Stress And Anxiety: High-stress levels or persistent<a href="https://merisehat.pk/disease/anxiety"> anxiety </a>can trigger rumination as your mind fixates on the source of stress or worry.</li>
	<li>Perfectionism: Perfectionists tend to ruminate excessively because they are preoccupied with their fear of making mistakes or falling short of their own high standards.</li>
	<li>Depression: Rumination is a hallmark symptom of depression. Depressed individuals often dwell on their feelings of sadness, hopelessness, and self-blame.</li>
	<li>Trauma: People who have experienced trauma may ruminate as a way to process and make sense of their distressing memories.</li>
	<li>Personality Traits: Certain personality traits, such as neuroticism, can make individuals more prone to rumination. 
	&nbsp;</li>
</ol>

Now that we have a clear understanding of rumination and its causes, let&#39;s explore effective strategies to break free from this mental cycle: 
&nbsp;

<ol>
	<li>Mindfulness Meditation: Mindfulness practices teach you to observe your thoughts without judgment, helping you gain distance from rumination. Regular meditation can enhance your awareness and reduce the grip of repetitive thoughts.</li>
	<li>Identify Triggers: Pay attention to what triggers your rumination. Is it a specific situation, a person, or a thought pattern? Identifying triggers can help you avoid or address them proactively.</li>
	<li>Challenge Negative Thoughts: When you notice negative and repetitive thoughts, challenge them with evidence-based reasoning. Are these thoughts based on facts, or are they distorted perceptions? Replace irrational thoughts with more balanced ones.</li>
	<li>Set Time Limits: Allocate a specific time each day for &quot;rumination time.&quot; During this period, you can allow yourself to think about your concerns. When the time is up, consciously redirect your focus to more positive or productive activities.</li>
	<li>Engage In Physical Activity: Regular exercise releases endorphins, which can improve your mood and reduce rumination. Physical activity also provides an opportunity to divert your thoughts and focus on your body&#39;s sensations.</li>
	<li>Seek Professional Help: If rumination is severely affecting your life and mental health, consider consulting a therapist or counselor. Cognitive-behavioral therapy (CBT) and other therapeutic approaches can provide effective tools for managing rumination.</li>
	<li>Practice Self-Compassion: Be kind to yourself. Recognize that everyone experiences negative thoughts from time to time. Instead of harsh self-criticism, practice self-compassion and self-care. 
	&nbsp;</li>
</ol>

Rumination is a common mental pattern that can hinder your happiness and well-being. By understanding its causes and implementing the strategies mentioned above, you can regain control over your mind and break free from the cycle of repetitive thoughts. Remember that overcoming rumination is a gradual process, and with patience and persistence, you can learn to live a more mindful and fulfilling life, free from the burdens of excessive rumination.

16 Codependent Traits That Go Beyond Being A People Pleaser

Codependency is a complex and often misunderstood psychological condition that extends far beyond the common perception of being a people pleaser. While it does involve a strong desire to meet the needs of others, codependent individuals often exhibit a range of traits and behaviors that can significantly impact their own well-being. In this article, we will delve into 16 codependent traits that go beyond mere people-pleasing, shedding light on the deeper aspects of this condition. 
&nbsp;

profound the Traits

<ol>
	<li>Excessive People Pleasing: While people-pleasing is a component of codependency, it is not limited to it. Codependent individuals often go to great lengths to make others happy, even at the expense of their own needs and boundaries. 
	&nbsp;</li>
	<li>Low Self-Esteem: Codependent individuals tend to have low self-esteem and seek validation from others, often feeling unworthy of love or respect. 
	&nbsp;</li>
	<li>Difficulty Setting Boundaries: They struggle with setting and maintaining healthy boundaries, allowing others to overstep and infringe upon their personal space. 
	&nbsp;</li>
	<li>Fear Of Rejection: A deep-seated fear of rejection drives codependents to prioritize others&#39; needs and desires, often suppressing their own. 
	&nbsp;</li>
	<li>Control Issues: Codependents may exhibit controlling behavior, believing they can &quot;fix&quot; or &quot;rescue&quot; others from their problems. 
	&nbsp;</li>
	<li>Difficulty Expressing Emotions: They often struggle to express their true feelings and may avoid conflict at all costs. 
	&nbsp;</li>
	<li>Denial And Avoidance: Codependent individuals may deny or ignore their own needs and emotions, focusing solely on others to avoid facing their own issues. 
	&nbsp;</li>
	<li>Lack Of Self-Identity: Many codependents have a poorly developed sense of self, as they define themselves through their relationships with others. 
	&nbsp;</li>
	<li>Martyr Complex: They may adopt a martyr-like role, willingly sacrificing their own happiness for the sake of others. 
	&nbsp;</li>
	<li>Fixation On Dysfunctional Relationships: Codependents are often drawn to relationships with individuals who have addiction or other issues, believing they can &quot;save&quot; or &quot;change&quot; their partner. 
	&nbsp;</li>
	<li>Difficulty Making Decisions: They struggle with making decisions independently, relying on others to guide them. 
	&nbsp;</li>
	<li>Difficulty Accepting Compliments: Codependents may have a hard time accepting compliments or positive feedback, dismissing them as unwarranted. 
	&nbsp;</li>
	<li>Need For External Validation: They constantly seek external validation and approval, feeling empty without it. 
	&nbsp;</li>
	<li>Neglect Of Self-Care: Codependents often neglect self-care practices, such as exercise, healthy eating, and relaxation, in favor of caring for others. 
	&nbsp;</li>
	<li>Chronic Guilt And Shame: Feelings of guilt and <a href="https://merisehat.pk/article/shame-the-most-toxic-emotion">shame</a> are common among codependent individuals, even when they are not at fault. 
	&nbsp;</li>
	<li>Enabling Behavior: Codependents often enable destructive behaviors in others, such as addiction, by shielding them from the consequences of their actions. 
	&nbsp;</li>
</ol>

Recognizing codependency and its various traits is the first step towards healing and personal growth. It&#39;s essential to understand that codependency goes beyond simple people-pleasing; it&#39;s a complex pattern of behavior deeply rooted in one&#39;s sense of self, relationships, and emotional well-being. If you or someone you know identifies with these traits, seeking therapy or counseling can be a valuable step toward breaking free from the cycle of codependency and developing healthier, more fulfilling relationships with others and, most importantly, with oneself.

Loneliness is a universal human experience that can affect anyone, regardless of age, gender, or background. It&#39;s a feeling of emptiness, disconnection, and isolation that can have profound impacts on mental and physical health. In this article, we will explore the reasons behind loneliness, its consequences, and most importantly, practical strategies to stop feeling lonely and foster meaningful connections in your life. 
&nbsp;

guidelines for power of solitude

<h5>I. Understanding Loneliness</h5>

Before we delve into strategies to combat loneliness, it&#39;s essential to understand what loneliness is and why it occurs:

Types Of Loneliness: Loneliness can be categorized into two primary types:

<ul>
	<li>Emotional Loneliness: This type of loneliness arises when you miss the presence of close emotional bonds and intimate relationships.</li>
	<li>Social Loneliness: Social loneliness occurs when you feel disconnected from a broader social network or community.</li>
</ul>

​​​​​Causes Of Loneliness: Loneliness can result from various factors, including:

<ul>
	<li>Social isolation</li>
	<li>Lack of meaningful relationships</li>
	<li>Life transitions (e.g., moving to a new city)</li>
	<li>Loss of a loved one</li>
	<li>Poor <a href="https://merisehat.pk/article/the-power-of-self-esteem-strategies-for-building-confidence-in-teens-by-rukhsana-rizwan">self-esteem</a> or self-worth 
	&nbsp;</li>
</ul>

<h5>II. The Consequences Of Loneliness</h5>

Loneliness is not merely a fleeting emotion; it can have severe consequences on your physical and mental well-being:

<ol>
	<li>Mental Health: Loneliness is associated with increased rates of depression, anxiety, and stress.</li>
	<li>Physical Health: Chronic loneliness has been linked to a weakened immune system, high blood pressure, and an increased risk of heart disease.</li>
	<li>Cognitive Decline: Prolonged loneliness may contribute to cognitive decline and the development of conditions like Alzheimer&#39;s disease.</li>
	<li>Reduced Life Satisfaction: Loneliness can diminish overall life satisfaction and decrease the quality of life. 
	&nbsp;</li>
</ol>

<h5>III. Strategies To Stop Feeling Lonely</h5>

Overcoming loneliness requires a proactive approach and a willingness to make changes in your life. Here are practical strategies to help you stop feeling lonely:

<ol>
	<li>Self-Awareness And Acceptance: Acknowledge and accept your loneliness without judgment. Understand that it&#39;s a common human experience and not a personal failure.</li>
	<li>Set Realistic Expectations: Recognize that meaningful connections take time to develop. Set realistic expectations for your social interactions, allowing relationships to evolve naturally.</li>
	<li>Reach Out: Take the initiative to reach out to friends, family, or acquaintances. Don&#39;t hesitate to express your desire for connection.</li>
	<li>Expand Your Social Circle: Join clubs, groups, or organizations aligned with your interests. This can provide opportunities to meet like-minded individuals.</li>
	<li>Volunteer: Volunteering can be a fulfilling way to connect with others while making a positive impact on your community.</li>
	<li>Online Communities: Explore online communities or forums that cater to your hobbies and interests. Engaging in meaningful conversations online can help combat social loneliness.</li>
	<li>Practice Active Listening: When engaging in conversations, practice active listening by showing genuine interest in what others are saying. This can deepen your connections.</li>
	<li>Seek Professional Help: If loneliness is significantly affecting your mental health, consider seeking therapy or counseling. A trained professional can provide guidance and support.</li>
	<li>Develop Self-Compassion: Treat yourself with kindness and compassion. Loneliness can often lead to negative self-talk, so practice self-compassion to counteract this.</li>
	<li>Mindfulness And Meditation: Mindfulness techniques can help you stay present and reduce feelings of isolation. Meditation can also improve self-awareness and emotional regulation.</li>
	<li>Physical Activity: Regular exercise releases endorphins, which can boost your mood and combat loneliness. 
	&nbsp;</li>
</ol>

<h5>IV. Nurturing Meaningful Connections</h5>

Creating and maintaining meaningful connections is crucial to combating loneliness. Here&#39;s how you can nurture these connections:

<ol>
	<li>Quality Over Quantity: Focus on building a few deep, meaningful relationships rather than a large network of acquaintances.</li>
	<li>Openness And Vulnerability: Share your thoughts, feelings, and vulnerabilities with trusted friends or family members. Authenticity deepens connections.</li>
	<li>Regular Communication: Stay in touch with loved ones through regular communication, whether it&#39;s phone calls, texts, or in-person visits.</li>
	<li>Plan Social Activities: Organize social gatherings, outings, or events to strengthen bonds and create shared experiences.</li>
	<li>Listen Actively: Be an active listener, demonstrating empathy and understanding in your conversations.</li>
	<li>Forgive And Repair: In any relationship, conflicts may arise. Be willing to forgive, apologize, and work on repairing damaged connections. 
	&nbsp;</li>
</ol>

<h5>V. Embracing Solitude</h5>

While combating loneliness is essential, it&#39;s also crucial to recognize the value of solitude:

<ol>
	<li>Self-Reflection: Solitude provides an opportunity for self-reflection, self-discovery, and personal growth.</li>
	<li>Rest And Recharge: Solitude can be a time to rest, recharge, and rejuvenate your mind and spirit.</li>
	<li>Creativity And Productivity: Many creative and productive endeavors thrive in solitude, whether it&#39;s writing, art, or personal projects. 
	&nbsp;</li>
</ol>

<h5>VI. Seeking Professional Help</h5>

If loneliness persists and significantly impacts your well-being, seeking professional help is a proactive step. Therapists and counselors can provide support, guidance, and strategies to address the root causes of loneliness and develop coping mechanisms. 
&nbsp;

Loneliness is a complex and challenging emotion, but it&#39;s one that can be overcome with deliberate effort and self-compassion. By understanding the types and causes of loneliness, acknowledging its consequences, and employing practical strategies to foster connections, you can stop feeling lonely and embark on a journey toward improved mental and physical well-being. Remember that meaningful connections, whether with others or yourself, are essential for a fulfilling and enriching life.