why do we procrastinate

A Clinical Guide to this behavioral epidemic

YOU MIGHT BE STRUGGLING WITH...

dopamine depletion:

(according to evidence-based description from Cleveland clinics)

Definition:

Dopamine is a neurotransmitter and a hormone. It communicates chemical messages between nerve cells in your brain or between your brain and the rest of your body. It plays an important role in many of your body’s functions, including memory, motivation, learning, reward and movement. Dopamine deficiency means having a low level of dopamine. Low dopamine levels are linked with certain mental health conditions like depression. It may also make you more susceptible to taking risks or developing addictions.
Dopamine deficiency isn’t a medical diagnosis. Healthcare providers rarely check dopamine levels. A blood test alone doesn’t provide much useful information, either. Therefore, the best approach is through cognitive/behavioral symptoms by MH professionals. And these are the main symptoms for it:

o Problems with motivation or concentration.
o Working memory issues, such as difficulty remembering the first part

of a sentence a person just spoke.

o Dysthymia: Chronic Mild Depression 

 

Treatment:

  • –  Eat a diet that’s high in magnesium and tyrosine-rich foods. These are the building blocks of dopamine production. Tyrosine is an amino acid. It’s absorbed in your body and then goes to your brain, where it’s converted into dopamine. Foods known to increase dopamine include chicken, almonds, apples, avocados, bananas, beets, chocolate, green leafy vegetables, green tea, lima beans, oatmeal, oranges, peas, sesame and pumpkin seeds, tomatoes, turmeric, watermelon and wheat germ.

  • –  Engage in activities that make you happy or feel relaxed. This is thought to increase dopamine levels. Some examples include exercise, meditation, yoga, massage, playing with a pet, walking in nature or reading a book.

If you need more ways to increase your dopamine levels and treat your procrastination, make sure to check our self-therapy workshops based off of evidence-based practices.

You Might also Be Struggling With...

alexithymia:

(emotional confusion and its link to bodily sensation) Ref: University of New Hampshire

Definition:

Alexithymia is a broad term to describe problems with feeling emotions. In fact, this Greek term used in Freudian psychodynamic theories loosely translates to “no words for emotion.” While the condition is not well-known, it’s estimated that 1 in 10 people has it.

However, this does not mean that everyone with these conditions has problems expressing with and identifying emotions. In fact, studies show that it only affects a small percentage. These are the most known symptoms:

  • Long pauses during speech/inability to organize ideas
  • Constantly saying “I don’t know”
  • Constant negative thinking about yourself while comparing yourself to the people around you with a sense of inferiority.
  •  

Treatment:

If you live with alexithymia, the goal is to strengthen your ability to identify and understand feelings. Teaching yourself about the subjective experiences of others will be important too. Keep in mind that stretching and learning emotional awareness can be a very challenging journey. Here are some ways to broaden your skills:

 

  • – Journaling: Studies show that expressive writing can be helpful in stretching one’s ability to detect emotions. Generally, it’s recommended to write everyday in a journal, going beyond listing the events of the day. In the beginning this will be hard for those who have thymia. But the goal is to broaden the range of your observations within and outside of yourself.
  • – Reading Novels:The language of describing thoughts, feelings, moments and experiences is literally found in novels. Studies suggest this is a great way to learn expressive language, develop the muscle of receptive language and gain mastery in how to describe a story or personal narrative.
  • – The Expressive Arts:Taking a more formal approach with an acting, dance, art, music or movement therapy class has been shown to help those with alexithymia recognize and externalize feelings. Try signing up for courses offered in adult and child education in your town, community programs or college workshops. Consider private sessions with a licensed creative arts or dance movement therapist.
  •  

Therapy is the most efficient way to build your ability for emotional identification, but sometimes you don’t have access to it, and even would way too expensive. If you want to take a leap into emotionally-focused development, try our self-therapy workshops based off of evidence-based practices.

Biography of the Founder:

Joseph V. Zeidan is a Mental Health Specialist, psychotherapist, Complex Trauma Specialist, and Mindfulness Teacher. His main practice revolves around Cognitive Behavioral Therapy, Dialectical Behavior Therapy, Narrative Exposure Therapy, and Mindfulness-based Cognitive Therapy. He has treated over 250 cases with various conditions such as clinical depression, anxiety spectrum, borderline personality, and rehabilitated victims of torture with complex post-traumatic stress disorder

Joseph has established Mynd Care LLC as a health education company to provide his findings and experiences in the form of workshops and help as many as possible achieve their best identity and build resilience in the face of sudden changes.

Confidentiality is highly important so no personal information can be shared without the consent of the client and/or guardian in case of minor. Information can only be shared after the consent with a professional in the field. For more information you can reach out via email or phone. Mental Health Disorder is in reference to the Diagnostical and Statistical Measurements of Diseases 5.

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Be your own therapist worksheet & Manual

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