The document discusses symptoms and self-help strategies for depression. It describes common symptoms such as sleep disorders, negative thoughts, eating problems, withdrawing from others, and suicidal thoughts. It then provides tips for depression self-help, including cultivating supportive relationships, challenging negative thinking, taking care of yourself through healthy habits, getting regular exercise, eating a mood-boosting diet, and seeking professional help if symptoms worsen or don't improve.
This document discusses positive thinking. It begins by defining concepts like conscious thinking and different types of thinking. It then defines positive thinking as anticipating happiness and success. Ten characteristics of positive thinking people are listed, like optimism and focus. Benefits of positive thinking include better stress management and health. The document provides tips for positive thinking practice, like controlling negative thoughts and challenging old habits. It emphasizes viewing problems as opportunities and having an optimistic outlook.
This document provides information about a talk on memory and techniques to change memories. It discusses how memory works, common myths about memory, how early experiences shape beliefs and character, and problems that can arise in the present from past memories. It then describes a technique called Integral Eye Movement Therapy (IEMT) that uses eye movements to access and update memories in order to reduce their emotional impact and change how the memory is processed in the brain. Exercises are provided where participants work with a partner to identify memories and submodalities and then use eye movements to change aspects of the memory.
22 ways to become more positive - Depression Cure - https://DepressionCure.netVikas Gupta
This document provides 22 ways to become more positive. It discusses how focusing on positivity can impact one's health on a cellular level and emotions. Some of the key ways discussed include accepting yourself, setting meaningful goals, practicing gratitude, self-acceptance, and reframing negative experiences in a positive light. Research suggests that practicing these strategies, along with optimism, compassion meditation, journaling, and using your body language can help train your brain to adopt a more positive outlook.
This document discusses positive thinking and how it relates to stress management. It explains that positive thinking can improve health and focus, while reducing stress and accidents. Negative self-talk like filtering out positives, personalizing negatives, and catastrophizing can be overcome by recognizing irrational thoughts and challenging them with positive spins. The document provides examples of reframing negative statements in a positive light and encourages periodically evaluating thoughts and speaking to oneself with encouragement rather than criticism.
Positive Thinking is about training the subconscious mind to deal with all the negativity that is around us. Our day to day performance depends greatly on how we perceive our environment and how positive are we in executing the job at hand. Our mental attitude delivers the desired result and even if the desired results do not come in our path our attitude to strive again and harder makes the result come our way. positive thinking is one step ahead in spirituality
This document provides information about low mood, depression, and strategies for overcoming depression. It discusses how depression affects thoughts, feelings, body, behaviors, and environment/situation. It explains that depression causes vicious cycles across these five areas that keep the depression ongoing. The document recommends working on changes in each of the five areas to break these cycles, including increasing physical activity and enjoyable behaviors despite low motivation, as motivation follows action and small steps are effective.
This document discusses how negative thoughts impact us and provides steps to overcome negative thinking and lead a stress-free life. It explains that negative thoughts stem from ingrained beliefs and can cause feelings of depression, physical effects, and prevent opportunities. Some ways to overcome negative thinking include identifying negative thoughts, surrounding yourself with positive people, thinking independently, meditating, being kind to others, exercising, and focusing on positive news. Daily practices like meditation, spending time in nature, and maintaining a healthy lifestyle can help fight negativity.
This document discusses the importance of maintaining a good work attitude. It emphasizes that attitude is a state of mind and is defined as one's way of thinking, feeling or behaving. It outlines some negative influences in the work environment like gossip, criticism and unrealistic deadlines. It recommends adopting a positive attitude by changing one's behavior, thinking and feelings through self-assessment, discipline and logical observation. Choosing to think positively can help one succeed despite challenges. Maintaining a positive outlook includes focusing on each day's good aspects and spreading kindness.
The document provides 20 methods for overcoming depression. It discusses recognizing depression as both a mental and physical illness by understanding the differences between sadness and depression. It emphasizes the importance of seeing a doctor, being honest about symptoms, and following treatment plans which may include lifestyle changes like exercise, diet, sleep, and social support. Positive thinking, mindfulness, hobbies, and limiting substance abuse are presented as additional ways to fight depression.
The document summarizes Dr. Ashutosh Karnatak's presentation on developing a positive attitude and positive thinking. The presentation covers the role of attitude in life, techniques to develop a positive attitude like self-suggestion and mantras, and the benefits of positive thinking on health, success and stress levels. Medical aspects of how thoughts affect the body through hormones are also discussed. The presentation provides a formula for success that positive attitude is the key factor and outlines some astrological aspects of positive thinkers.
Here are top 6 positive thinking tips that can help you change the way you think about other people and things around. To learn more tips of this type, click the link: http://vkool.com/discover-16-positive-thinking-tips/.
1. Treat Others As You Want To Be Treated
All people wish to be treated with respect. The way that you behave others shows your personality. Therefore, if you want to have good personality, including positive thoughts, you should treat other people the way you want to be treated. If you want to be trusted by friends, learn to trust them first. If you want to be loved by your relatives, learn to love them first. If you want to be welcomed by neighbors, learn to welcome them first.
2. Be Tolerant
In order to build positive thoughts, you should learn to forgive people who make you sad or angry. You even need to learn to forgive the ones who offend you. No matter what they do to you, they are teaching you some good lessons in life.
Moreover, you should be honestly happy when people around you succeed in life or at work. Do not be jealous with them as jealousy is one of the typical causes of negative thinking.
3. Avoid Negative Self-Talk
Among positive thinking tips, avoiding negative self-talk is the most important. What you talk to yourself also will result in the way you behave people around. If your mind is full of negative self-talk, you will not be able to treat others with respect as you may believe that they do not deserve your good behavior. When you are in that situation, try to eliminate your negative talk, and tell yourself that everyone may make mistakes, but everyone has something for you to learn from.
4. Do Meditation Or Yoga
Bath helps clean your body and meditation helps clean and refresh your mind. People who meditate on a regular basis have more positive thoughts than the ones who do not meditate. Meditation will certainly become the future of mankind. If you are a wise person, you should start doing meditation today to enjoy its benefits, to think more positively, and to have a better life.
Yoga helps you stop thinking negatively about others as it is really relaxing when you do it. Doing yoga also helps ease and refresh your mind, building positive thoughts.
5. Help People Around
If you can live for others, your mind will always be clean and relaxed. Helping people around is one of the top positive thinking tips. When you try your best to give others a helping hand, you are building your dignity. What you give others will certainly return to you some ways. If you help others, your mind will be built up with love, respect, and gratitude. As a result, you will be thinking positively.
6. Make Friends With Positive People
When you are with positive people, you can learn from them the way they treat others, and the way they think about life. You will gradually change the way you think as positive as they do.
The document discusses the concept of forgiveness. It defines forgiveness as letting go of resentment and ill-will towards someone who has wronged you. The document notes that forgiveness is a choice that provides benefits like peace of mind, and it outlines steps to cultivate forgiveness such as making a commitment to reconcile and forgiving others and oneself. It also discusses teaching forgiveness to children through steps like acknowledging hurt feelings and suggesting they see the offender's goodness beyond the offense.
The document provides 20 methods for overcoming depression. It discusses recognizing depression and understanding the difference between sadness and depression. It emphasizes that depression is a physical illness affected by neurotransmitters, hormones, and possibly genes. It outlines common signs and symptoms of depression and stresses the importance of seeing a doctor for evaluation and potential treatment with medication and/or therapy. Lifestyle changes that can help include taking medications as prescribed, engaging in psychotherapy, developing a support system, practicing positive thinking, exercising, managing stress, getting adequate sleep, spending time with others, journaling, avoiding drugs and alcohol, and eating a healthy diet.
This presentation discusses attitude and its impact. It defines attitude as a mental position or leaning towards a way of thinking. A positive attitude is described as being able to access a beneficial state of mind regardless of one's situation. Some benefits of a positive attitude listed are achieving goals faster, more happiness, energy and motivation. Developing a positive attitude involves choosing happiness, looking at life's bright side, associating with positive people and reading inspirational materials. The presentation concludes that attitude determines success or failure, and focusing on strengths and achievements attracts success.
Stress is defined as the body's reaction to any demand placed on it. The document discusses the general adaptation syndrome proposed by Hans Selye, which describes the body's three-stage response to stress - alarm, resistance, and exhaustion. It also identifies common stressors like work, relationships, health, and finances. Signs of stress include changes in heart rate, breathing, and muscle tension. The document recommends managing stress through avoiding unnecessary stressors, altering stressful situations, adapting to stressors, accepting things you can't control, relaxation, and maintaining a healthy lifestyle.
This document provides a summary of various management skills, including personal management, effective communication, managing office politics, and career management. It discusses developing self-esteem through positive self-talk and goal setting. Communication skills like active listening and understanding other perspectives are covered. Methods for dealing with conflicts, difficult people, and time management are also summarized.
Session 2 positive thinking and attitude ( SMS )Amaan Hussain
The document discusses positive thinking and its benefits. Positive thinking involves focusing on opportunities rather than difficulties and expecting positive outcomes. It can improve health, help achieve goals, increase happiness and energy. Developing positive thinking involves using positive self-talk, visualizing success, reading inspiring materials, and believing in one's abilities rather than dwelling on negatives.
Creating and Maintaining Natural ConfidenceMatt Kendall
- The document provides information on developing self-confidence and managing anxiety, covering topics like causes of low self-confidence, self-esteem, cognitive models of anxiety, lifestyle factors, social life, and techniques for managing anxiety and negative thoughts.
- Specific techniques taught include using a negative thought table to evaluate fears and self-talk, creating an anxiety hierarchy to gradually face fears from lowest to highest, and discrete exercises that can be done in public to manage physical anxiety.
- The overall message is that readers can gain confidence and manage anxiety by understanding their thoughts and behaviors, preparing for social situations, maintaining a healthy lifestyle, and using practical techniques to evaluate and address fears and physical symptoms.
The document discusses the difference between normal sadness and depression in teenagers. It notes that feelings of sadness are common during adolescence but can become problematic if they interfere with daily life and persist over an extended period of time. The document provides a checklist of common symptoms of depression and advises seeking help from a medical professional if several symptoms are experienced nearly every day for at least two weeks. It also offers self-help strategies teenagers can use to help manage feelings of sadness, such as exercising, spending time with friends, getting sufficient sleep, and adopting a more positive outlook.
This document discusses turning negativity into positivity. It defines negativity and lists its causes and types, including cynicism, hostility, and catastrophizing. The effects of negativity on health are explained, such as upset stomach and anxiety. Positivity is then defined as having an optimistic outlook. Achieving positivity involves practices like mindfulness, gratitude, and journaling. The document concludes with tips for accepting life's uncertainties and changing one's perspective to deal with challenges in a positive manner.
This document provides information about depression, anxiety, stress, and how to manage them. It defines depression as a mood disorder causing persistent sadness and loss of interest. Depression is a leading cause of suicide and many experience impairment, though treatment is often effective. Anxiety is the body's reaction to stress and danger, manifesting physically and mentally. It is common and often related to life events or genetics. Stress is the body's response to demands and can affect the brain and body, though responses vary. Managing stress involves facing fears, relaxation, exercise, and healthy coping strategies.
1. The document discusses mental illness such as depression, how it feels, and how to identify depressive symptoms. It notes that depression involves changes in emotions, thinking, or behavior and is associated with distress and problems functioning.
2. It describes how depression manifests as making everything less enjoyable and draining one's energy, motivation, and ability to experience pleasure. It provides a list of depressive symptoms one must experience for at least two weeks to be identified as depressed.
3. The document provides advice on how to talk to and support someone with depression, such as asking direct questions, offering company, and encouraging them to seek professional help. It notes what not to say and warns of
Mental, emotional, and behavioral symptoms of stress include decreased concentration and memory, indecisiveness, anxiety, depression, irritability, and changes in eating and sleeping. Common causes of stress include life events, daily hassles, unrealistic expectations, negative thinking, and conflicting beliefs with others. Beliefs can lead to stressful behaviors if they promote overwork, neglect of self-care, or inability to delegate responsibilities. Changing one's thinking, managing expectations, addressing situations causing stress, relaxation, social support, and professional help can all help reduce stress.
This document provides information on how to reduce occupational stress through effective stress management. It discusses unhealthy coping strategies that exacerbate stress in the long run, such as smoking, drinking, overeating, zoning out for hours, withdrawing from others, using drugs, and taking out stress on others. It then proposes tools for an occupational stress management plan, including incorporating basic stress reduction actions, adding spirituality, improving relationships, and strengthening robustness. Finally, it outlines steps to create a personal stress management plan, such as identifying problems, avoiding stress when possible, letting some things go, exercising, relaxing actively, eating well, sleeping well, taking instant vacations, releasing emotions, and contributing to help make the world better.
Cognitive distortions are negative or irrational patterns of thinking that reinforce negative self-perceptions. Common cognitive distortions include all-or-nothing thinking, overgeneralization, mental filters, discounting the positive, jumping to conclusions, magnification, emotional reasoning, 'should' statements, labeling, and personalization. These distortions can contribute to problems like anxiety, depression, and low self-esteem. To cope, people can recognize distortions, challenge irrational thoughts, seek therapy which uses techniques like cognitive behavioral therapy to change distorted thinking patterns. Addressing cognitive distortions can improve mental health and well-being.
This document discusses feelings of depression and how they relate to disability. It begins by explaining that while many people with disabilities do not like using the term "disabled," it is the term used by governments and for claiming benefits. It then describes how feeling down or sad is a normal human emotion in response to difficult life events like loss or changes. However, when these feelings last for more than a few weeks and interfere with enjoyment of life, it could signal depression. Living with a disability can increase risks for depression due to challenges of coping, but most disabled people are not depressed. The document provides tips for coping with depressive feelings and lists signs of depression, emphasizing the importance of seeking help from doctors or counselors. It concludes by
The document is a module from a course on developing a positive mindset. It begins by discussing the negative impacts of a negative mindset, such as not setting goals, poor health, higher depression and stress, attracting negative people, and having poor quality friendships. It then provides tips for overcoming each issue, such as setting small, manageable goals and making lifestyle changes to improve physical health. The conclusion reiterates that a negative mindset does not lead to a desirable life and encourages moving forward to develop a better mindset.
Positive thinking is a mental attitude that expects good outcomes and allows thoughts that promote growth and success. It anticipates happiness, health, and favorable results from every situation. The document provides techniques for developing a positive thinking mindset, including surrounding oneself with positive people, catching and replacing negative thoughts, focusing on gratitude, and practicing positive self-talk. It also discusses how to train the subconscious mind through repetition to develop an automatic positive outlook.
The document provides strategies for managing anger and controlling aggression. It begins by explaining that anger is a normal emotion but can be destructive if not controlled. It then outlines 12 strategies for managing anger, such as using relaxation techniques, keeping a hostility log to identify triggers, using empathy, humor, and forgiveness. The strategies are based on understanding what causes anger, interrupting the anger cycle, building trust, listening effectively, and living consciously. The document stresses that the goal is not to eliminate anger but to direct it constructively so it does not damage relationships or health. It provides a test to evaluate one's own anger management skills.
Depression in teens can present differently than in adults, with symptoms like irritability, physical pains, and sensitivity to criticism being more common. Warning signs of suicide include talking about death, reckless behavior, and giving away possessions. When communicating with a depressed teen, parents should listen without judgment, acknowledge the teen's feelings, and get help from a counselor if needed. Treating teen depression involves encouraging social connection, healthy habits, and seeking professional help when severe. Parents should support treatment and take care of their own needs to best help their teen.
- Stress is a normal part of life that occurs when there are demands that are difficult to cope with. It can be caused by both positive and negative life events. (1)
- Common causes of stress include work, relationships, health issues, financial problems, and life changes. Different people are affected differently by stress depending on their mental health, experiences, and identity. (2)
- Symptoms of stress can be diagnosed through interviews where a doctor asks about stressors and symptoms. Treatment may include relaxation techniques, therapy, and medication for underlying conditions. Lifestyle changes like exercise and hobbies can help manage stress. (3)
Changing your thinking cognitive behaviour therapyMichel Newman
This document discusses structured problem solving (SPS) as a technique for coping with problems in a more positive way by correcting negative thought patterns. SPS is designed to help logically work through problems by recognizing causes, available support, personal strengths, and past coping strategies. It involves listing problems and the most stressful one, identifying options to deal with it, weighing advantages and disadvantages of each, and selecting and implementing the best option. Cognitive behavioral therapy (CBT) is also discussed as a way to monitor thoughts and challenge unhelpful thinking patterns with more positive perspectives.
This document discusses the concept of attitudes. It defines an attitude as a psychological tendency to evaluate an entity with favor or disfavor. Attitudes have three main components: affective (emotional), behavioral, and cognitive (thinking). Attitudes can be observed through a person's cognition, affect, and behavior in response to stimuli and influence how they evaluate things. While attitudes can predict behavior, other factors like norms, alternatives, and outside events also influence behavior. The consistency between attitudes and behaviors depends on attributes like attitude specificity, strength, and accessibility. The document then provides tips for changing a negative attitude into a positive one such as focusing outward, facing flaws, looking at the bright side, counting blessings, and surrounding oneself with optimistic people
any people with long-term physical difficulties don’t like using the word ‘disabled’ about themselves but it is the word that the government uses to talk about people who have a long-term health problem. If you need to claim Benefits then it may be a ‘Disability’ Benefit or if an employer or a college treat you unfairly then it will ‘Disability’ law that is being broken. So we will carry on using this word here.
This document discusses depression and disability. It notes that feeling down or sad is a normal human emotion in response to difficult life events or changes, but that more prolonged or severe depression may require treatment. The signs and symptoms of clinical depression are outlined. Counseling and anti-depressant medication are presented as common treatment options for depression. Tips are provided for coping with feelings of sadness and supporting others who are experiencing depression.
Best 10 tips for emotional resilience training.Ismet Anas
Look for emotional resilience training; try our 10 tips to build your ability to quickly overcome emotional problems to help you cope with life's vicissitudes.
AI Risk Management: ISO/IEC 42001, the EU AI Act, and ISO/IEC 23894PECB
As artificial intelligence continues to evolve, understanding the complexities and regulations regarding AI risk management is more crucial than ever.
Amongst others, the webinar covers:
• ISO/IEC 42001 standard, which provides guidelines for establishing, implementing, maintaining, and continually improving AI management systems within organizations
• insights into the European Union's landmark legislative proposal aimed at regulating AI
• framework and methodologies prescribed by ISO/IEC 23894 for identifying, assessing, and mitigating risks associated with AI systems
Presenters:
Miriama Podskubova - Attorney at Law
Miriama is a seasoned lawyer with over a decade of experience. She specializes in commercial law, focusing on transactions, venture capital investments, IT, digital law, and cybersecurity, areas she was drawn to through her legal practice. Alongside preparing contract and project documentation, she ensures the correct interpretation and application of European legal regulations in these fields. Beyond client projects, she frequently speaks at conferences on cybersecurity, online privacy protection, and the increasingly pertinent topic of AI regulation. As a registered advocate of Slovak bar, certified data privacy professional in the European Union (CIPP/e) and a member of the international association ELA, she helps both tech-focused startups and entrepreneurs, as well as international chains, to properly set up their business operations.
Callum Wright - Founder and Lead Consultant Founder and Lead Consultant
Callum Wright is a seasoned cybersecurity, privacy and AI governance expert. With over a decade of experience, he has dedicated his career to protecting digital assets, ensuring data privacy, and establishing ethical AI governance frameworks. His diverse background includes significant roles in security architecture, AI governance, risk consulting, and privacy management across various industries, thorough testing, and successful implementation, he has consistently delivered exceptional results.
Throughout his career, he has taken on multifaceted roles, from leading technical project management teams to owning solutions that drive operational excellence. His conscientious and proactive approach is unwavering, whether he is working independently or collaboratively within a team. His ability to connect with colleagues on a personal level underscores his commitment to fostering a harmonious and productive workplace environment.
Date: June 26, 2024
Tags: ISO/IEC 42001, Artificial Intelligence, EU AI Act, ISO/IEC 23894
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Find out more about ISO training and certification services
Training: ISO/IEC 42001 Artificial Intelligence Management System - EN | PECB
Webinars: https://pecb.com/webinars
Article: https://pecb.com/article
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Credit limit improvement system in odoo 17Celine George
In Odoo 17, confirmed and uninvoiced sales orders are now factored into a partner's total receivables. As a result, the credit limit warning system now considers this updated calculation, leading to more accurate and effective credit management.
How to Configure Time Off Types in Odoo 17Celine George
Now we can take look into how to configure time off types in odoo 17 through this slide. Time-off types are used to grant or request different types of leave. Only then the authorities will have a clear view or a clear understanding of what kind of leave the employee is taking.
How to Store Data on the Odoo 17 WebsiteCeline George
Here we are going to discuss how to store data in Odoo 17 Website.
It includes defining a model with few fields in it. Add demo data into the model using data directory. Also using a controller, pass the values into the template while rendering it and display the values in the website.
Satta Matka Dpboss Kalyan Matka Results Kalyan ChartMohit Tripathi
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Integrated Marketing Communications (IMC)- Concept, Features, Elements, Role of advertising in IMC
Advertising: Concept, Features, Evolution of Advertising, Active Participants, Benefits of advertising to Business firms and consumers.
Classification of advertising: Geographic, Media, Target audience and Functions.
Join educators from the US and worldwide at this year’s conference, themed “Strategies for Proficiency & Acquisition,” to learn from top experts in world language teaching.
Beyond the Advance Presentation for By the Book 9John Rodzvilla
In June 2020, L.L. McKinney, a Black author of young adult novels, began the #publishingpaidme hashtag to create a discussion on how the publishing industry treats Black authors: “what they’re paid. What the marketing is. How the books are treated. How one Black book not reaching its parameters casts a shadow on all Black books and all Black authors, and that’s not the same for our white counterparts.” (Grady 2020) McKinney’s call resulted in an online discussion across 65,000 tweets between authors of all races and the creation of a Google spreadsheet that collected information on over 2,000 titles.
While the conversation was originally meant to discuss the ethical value of book publishing, it became an economic assessment by authors of how publishers treated authors of color and women authors without a full analysis of the data collected. This paper would present the data collected from relevant tweets and the Google database to show not only the range of advances among participating authors split out by their race, gender, sexual orientation and the genre of their work, but also the publishers’ treatment of their titles in terms of deal announcements and pre-pub attention in industry publications. The paper is based on a multi-year project of cleaning and evaluating the collected data to assess what it reveals about the habits and strategies of American publishers in acquiring and promoting titles from a diverse group of authors across the literary, non-fiction, children’s, mystery, romance, and SFF genres.
Still I Rise by Maya Angelou
-Table of Contents
● Questions to be Addressed
● Introduction
● About the Author
● Analysis
● Key Literary Devices Used in the Poem
1. Simile
2. Metaphor
3. Repetition
4. Rhetorical Question
5. Structure and Form
6. Imagery
7. Symbolism
● Conclusion
● References
-Questions to be Addressed
1. How does the meaning of the poem evolve as we progress through each stanza?
2. How do similes and metaphors enhance the imagery in "Still I Rise"?
3. What effect does the repetition of certain phrases have on the overall tone of the poem?
4. How does Maya Angelou use symbolism to convey her message of resilience and empowerment?
How to Add Colour Kanban Records in Odoo 17 NotebookCeline George
In Odoo 17, you can enhance the visual appearance of your Kanban view by adding color-coded records using the Notebook feature. This allows you to categorize and distinguish between different types of records based on specific criteria. By adding colors, you can quickly identify and prioritize tasks or items, improving organization and efficiency within your workflow.
Split Shifts From Gantt View in the Odoo 17Celine George
Odoo allows users to split long shifts into multiple segments directly from the Gantt view.Each segment retains details of the original shift, such as employee assignment, start time, end time, and specific tasks or descriptions.
How to Install Theme in the Odoo 17 ERPCeline George
With Odoo, we can select from a wide selection of attractive themes. Many excellent ones are free to use, while some require payment. Putting an Odoo theme in the Odoo module directory on our server, downloading the theme, and then installing it is a simple process.
2. • The ups and downs of life may get us down
and make us sad from time to time. During
such times, we often say we are depressed,
but clinical depression is different. Depression
is not just feeling sad (some depressed people
don't even feel that way), it is about feeling
lifeless and empty. Those who are depressed
may show some of these symptoms.
3. • Sleep Disorders
– A common sign of depression is a sleep disorder.
Those suffering from clinical depression may find
it difficult to sleep. Others may sleep too much. As
a result, they find it difficult to concentrate. This
makes it difficult to do even previously easy tasks .
• Negative Thoughts & Feelings
– People suffering from depression feel very
helpless and hopeless. Some may even cry daily
for this reason. They experience negative thoughts
about themselves and cannot control such
thoughts no matter how hard they try. They say
that life is not worth living.
4. • Eating Problems
– Depressed people often experience eating
problems. Some of them may lose their appetite,
while others can't stop eating. This may lead to
weight loss or an overweight problem. On the
average, they could experience about a 5 percent
change in weight in a single month.
• Withdrawing from Society
– People who are depressed spend a lot of time
alone. They may stop doing things they once
enjoyed and may cut themselves off from friends
or family.
5. • Suicidal Thoughts
– The most serious symptom of depression is
suicidal thoughts. Since depressed people don't
find life worth living, they want to take their own
lives. They think this will end the pain they are
going through.
– The worst Symptom is the Suicidal Thoughts. If in
any Case You are Facing this thoughts, you
seriously needs help. It is time you start talking
with someone or get a doctor’s help.
6. • Depression drains your energy, hope, and
drive, making it difficult to do what you need
to feel better. But while overcoming
depression isn’t quick or easy, it’s far from
impossible. You can’t beat it through sheer
willpower, but you do have some control—
even if your depression is severe and
stubbornly persistent. The key is to start small
and build from there. Feeling better takes
time, but you can get there if you make
positive choices for yourself each day.
7. The road to depression recovery
• Recovering from depression requires action, but
taking action when you’re depressed is hard. In
fact, just thinking about the things you should do
to feel better, like going for a walk or spending
time with friends, can be exhausting.
• It’s the Catch-22 of depression recovery: The
things that help the most are the things that are
the most difficult to do. There’s a difference,
however, between something that's difficult and
something that's impossible.
8. • The key to depression recovery is to start with a
few small goals and slowly build from there. Draw
upon whatever resources you have. You may not
have much energy, but you probably have enough
to take a short walk around the block or pick up
the phone to call a loved one.
• Take things one day at a time and reward yourself
for each accomplishment. The steps may seem
small, but they’ll quickly add up. And for all the
energy you put into your depression
recovery, you’ll get back much more in return.
Start small and stay focused
9. Depression self-help tip 1: Cultivate
supportive relationships
• Getting the support you need plays a big role in lifting the
fog of depression and keeping it away. On your own, it can
be difficult to maintain perspective and sustain the effort
required to beat depression, but the very nature of
depression makes it difficult to reach out for help. However,
isolation and loneliness make depression even worse, so
maintaining your close relationships and social activities are
important.
• The thought of reaching out to even close family members
and friends can seem overwhelming. You may feel
ashamed, too exhausted to talk, or guilty for neglecting the
relationship. Remind yourself that this is the depression
talking. You loved ones care about you and want to help.
10. • Turn to trusted friends and family members. Share
what you’re going through with the people you love
and trust. Ask for the help and support you need. You
may have retreated from your most treasured
relationships, but they can get you through this tough
time.
• Try to keep up with social activities even if you don’t
feel like it. Often when you’re depressed, it feels more
comfortable to retreat into your shell, but being
around other people will make you feel less depressed.
• Join a support group for depression. Being with others
dealing with depression can go a long way in reducing
your sense of isolation. You can also encourage each
other, give and receive advice on how to cope, and
share your experiences.
11. • Talk to one person about your feelings.
• Help someone else by volunteering.
• Have lunch or coffee with a friend.
• Ask a loved one to check in with you regularly.
• Accompany someone to the movies, a concert, or a
small get-together.
• Call or email an old friend.
• Go for a walk with a workout buddy.
• Schedule a weekly dinner date.
• Meet new people by taking a class or joining a club.
• Confide in a counselor, therapist, or clergy member.
12. Depression self-help tip 2: Challenge
negative thinking
Depression puts a negative spin on everything,
including the way you see yourself, the
situations you encounter, and your
expectations for the future.
But you can’t break out of this pessimistic mind
frame by “just thinking positive.” Happy
thoughts or wishful thinking won’t cut it.
Rather, the trick is to replace negative
thoughts with more balanced thoughts.
13. Ways to challenge negative thinking:
• Think outside yourself. Ask yourself if you’d say what you’re thinking
about yourself to someone else. If not, stop being so hard on yourself.
Think about less harsh statements that offer more realistic descriptions.
• Allow yourself to be less than perfect. Many depressed people are
perfectionists, holding themselves to impossibly high standards and then
beating themselves up when they fail to meet them. Battle this source of
self-imposed stress by challenging your negative ways of thinking
• Socialize with positive people. Notice how people who always look on the
bright side deal with challenges, even minor ones, like not being able to
find a parking space. Then consider how you would react in the same
situation. Even if you have to pretend, try to adopt their optimism and
persistence in the face of difficulty.
• Keep a “negative thought log." Whenever you experience a negative
thought, jot down the thought and what triggered it in a notebook.
Review your log when you’re in a good mood. Consider if the negativity
was truly warranted. Ask yourself if there’s another way to view the
situation. For example, let’s say your boyfriend was short with you and you
automatically assumed that the relationship was in trouble. It's possible,
though, he’s just having a bad day.
14. Types of negative thinking that add to
depression
• All-or-nothing thinking – Looking at things in black-or-white categories,
with no middle ground (“If I fall short of perfection, I’m a total failure.”)
• Overgeneralization – Generalizing from a single negative experience,
expecting it to hold true forever (“I can’t do anything right.”)
• The mental filter – Ignoring positive events and focusing on the negative.
Noticing the one thing that went wrong, rather than all the things that
went right.
• Diminishing the positive – Coming up with reasons why positive events
don’t count (“She said she had a good time on our date, but I think she
was just being nice.”)
• Jumping to conclusions – Making negative interpretations without actual
evidence. You act like a mind reader (“He must think I’m pathetic”) or a
fortune teller (“I’ll be stuck in this dead end job forever”)
• Emotional reasoning – Believing that the way you feel reflects reality (“I
feel like such a loser. I really am no good!”)
• ‘Shoulds’ and ‘should-nots’ – Holding yourself to a strict list of what you
should and shouldn’t do, and beating yourself up if you don’t live up to
your rules.
• Labeling – Labeling yourself based on mistakes and perceived
shortcomings (“I’m a failure; an idiot; a loser.”)
15. Depression self-help tip 3: Take care of yourself
• In order to overcome depression, you have to take care of yourself. This includes
following a healthy lifestyle, learning to manage stress, setting limits on what
you’re able to do, adopting healthy habits, and scheduling fun activities into your
day.
• Aim for eight hours of sleep. Depression typically involves sleep problems.
Whether you’re sleeping too little or too much, your mood suffers. Get on a better
sleep schedule by learning healthy sleep habits.
• Expose yourself to a little sunlight every day. Lack of sunlight can make
depression worse. Make sure you’re getting enough. Take a short walk
outdoors, have your coffee outside, enjoy an al fresco meal, people-watch on a
park bench, or sit out in the garden. Aim for at least 15 minutes of sunlight a day
to boost your mood. If you live somewhere with little winter sunshine, try using a
light therapy box.
• Keep stress in check. Not only does stress prolong and worsen depression, but it
can also trigger it. Figure out all the things in your life that stress you out.
Examples include: work overload, unsupportive relationships, taking on too
much, or health problems. Once you’ve identified your stressors, you can make a
plan to avoid them or minimize their impact.
• Practice relaxation techniques. A daily relaxation practice can help relieve
symptoms of depression, reduce stress, and boost feelings of joy and well-being.
Try yoga, deep breathing, progressive muscle relaxation, or meditation.
• Care for a pet. While nothing can replace the human connection, pets can bring
joy and companionship into your life and help you feel less isolated. Caring for a
pet can also get you outside of yourself and give you a sense of being needed—
both powerful antidotes to depression.
16. Do things you enjoy (or used to)
• While you can’t force yourself to have fun or experience
pleasure, you can choose to do things that you used to enjoy. Pick
up a former hobby or a sport you used to like. Express yourself
creatively through music, art, or writing. Go out with friends. Take a
day trip to a museum, the mountains, or the ballpark.
• Push yourself to do things, even when you don’t feel like it. You
might be surprised at how much better you feel once you’re out in
the world. Even if your depression doesn’t lift immediately, you’ll
gradually feel more upbeat and energetic as you make time for fun
activities.
Develop a wellness toolbox
Come up with a list of things that you can do for a quick
mood boost. Include any strategies, activities, or skills
that have helped in the past. The more “tools” for
coping with depression, the better. Try and implement
a few of these ideas each day, even if you’re feeling
good.
17. • Spend some time in nature
• List what you like about yourself
• Read a good book
• Watch a funny movie or TV show
• Take a long, hot bath
• Take care of a few small tasks
• Play with a pet
• Write in your journal
• Listen to music
• Do something spontaneous
18. Develop a wellness toolbox
• Come up with a list of things that you can do for a quick mood
boost. Include any strategies, activities, or skills that have helped in
the past. The more “tools” for coping with depression, the better.
Try and implement a few of these ideas each day, even if you’re
feeling good.
• Spend some time in nature
• List what you like about yourself
• Read a good book
• Watch a funny movie or TV show
• Take a long, hot bath
• Take care of a few small tasks
• Play with a pet
• Write in your journal
• Listen to music
• Do something spontaneous
19. Depression self-help tip 4: Get regular
exercise
• Take the stairs rather than the elevator
• Park your car in the farthest spot in the lot
• Take your dog for a walk
• Pair up with an exercise partner
• Walk while you’re talking on the phone
20. • The following exercise tips offer a powerful prescription for boosting
mood:
• Exercise now…and again. A 10-minute walk can improve your mood for
two hours. The key to sustaining mood benefits is to exercise regularly.
• Choose activities that are moderately intense. Aerobic exercise
undoubtedly has mental health benefits, but you don't need to sweat
strenuously to see results.
• Find exercises that are continuous and rhythmic (rather than
intermittent). Walking, swimming, dancing, stationery biking, and yoga
are good choices.
• Add a mind-body element. Activities such as yoga and tai chi rest your
mind and increase your energy. You can also add a meditative element to
walking or swimming by repeating a mantra (a word or phrase) as you
move.
• Start slowly, and don't overdo it. More isn't better. Athletes who over
train find their moods drop rather than lift.
21. Depression self-help tip 5: Eat a
healthy, mood-boosting diet
• The following exercise tips offer a powerful prescription for
boosting mood:
• Exercise now…and again. A 10-minute walk can improve
your mood for two hours. The key to sustaining mood
benefits is to exercise regularly.
• Choose activities that are moderately intense. Aerobic
exercise undoubtedly has mental health benefits, but you
don't need to sweat strenuously to see results.
• Find exercises that are continuous and rhythmic (rather
than intermittent). Walking, swimming, dancing, stationery
biking, and yoga are good choices.
• Add a mind-body element. Activities such as yoga and tai
chi rest your mind and increase your energy. You can also
add a meditative element to walking or swimming by
repeating a mantra (a word or phrase) as you move.
• Start slowly, and don't overdo it. More isn't better. Athletes
who over train find their moods drop rather than lift.
23. • If you find your depression getting worse and
worse, seek professional help. Needing
additional help doesn’t mean you’re weak.
Sometimes the negative thinking in
depression can make you feel like you’re a lost
cause, but depression can be treated and you
can feel better!
• Don’t forget about these self-help
tips, though. Even if you’re receiving
professional help, these tips can be part of
your treatment plan, speeding your recovery
and preventing depression from returning.