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Have you ever put off studying for an important test? Or maybe you’ve waited until the day before a big project was due to get started. Well, you’re not alone. Procrastination is a behavior that many people grapple with at some point in their lives.  What makes overcoming procrastination so challenging is that it can often leave us in a cycle of feeling overwhelmed and stressed out. In this blog, we'll explore some of the root causes of procrastination, as well as strategies designed to help you overcome it. Let’s get started! {MiniWidget:Anxiety} What is procrastination? Procrastination is often defined as the voluntary and unnecessary delay in the start or completion of important tasks. Additionally, procrastination is often associated with neglecting these tasks for activities that bring immediate gratification. Think scrolling on social media or texting a friend instead of tackling that to-do list.  While putting off a task occasionally can be normal, chronic procrastination can lead to stress, reduced productivity, and poor quality sleep.  Why does procrastination happen? At some level, it can be argued that many procrastinators are aware of their actions. For example, an individual knows they should study for their exam, but they aren’t sure why it’s so difficult to get started. Procrastination isn’t simply about poor time management or laziness. It’s often rooted in deeper psychological factors. 1. Fear One common reason is fear. This could be fear of failure, fear of imperfection, or fear of facing a challenging task. 2. Overwhelm Procrastination can also arise from feeling overwhelmed. The sheer size, complexity, or importance of a task can leave someone feeling paralyzed and unable to jump into action. 3. Distractions Highly rewarding distractions, like social media, can make it easier to avoid tasks that require prolonged focus or effort. 4. Mental health challenges Procrastination can also be linked to mental health challenges such as anxiety and depression. These conditions can impact motivation and make engaging with responsibilities feel insurmountable. The link between burnout and procrastination Chronic procrastination doesn’t just delay task completion, it can impact mental well-being. Putting off tasks may result in last-minute stress, which can compound over time, pushing individuals toward burnout.  Similarly, unfinished tasks can weigh heavily on the mind, creating a constant sense of unease. For those already struggling with burnout, procrastination can become both a symptom and a contributing factor, creating a feedback loop that can be difficult to break.  Tips for overcoming procrastination Here are some actionable tips for overcoming procrastination: 1. Break tasks into smaller steps Large tasks can feel daunting, so breaking them into smaller, more manageable steps makes them seem less intimidating. Focus on one piece at a time and celebrate small wins along the way. 2. Use time management techniques Methods like the Pomodoro Technique, where you work for 25 minutes and then take a 5-minute break, can help maintain focus and create a sense of structure.  Feeling overwhelmed by a task can be a barrier to starting, so strategies like committing to work for shorter intervals, such as 25 minutes, can make the task seem less daunting. 3. Set clear goals and prioritize Define clear, actionable goals each day and prioritize them. Here’s an example: instead of a vague goal like "start my presentation," try setting a more specific objective, such as "create an outline for my presentation."  4. Eliminate distractions Identify your main distractions and actively remove them from your workspace. This might mean turning off notifications, working in a quiet space, or setting specific boundaries around social media use. 5. Practice self-compassion Punishing self-talk can often lead to deeper procrastination. Treat yourself with understanding and recommit to trying again. It’s important to be kind to yourself during this process. 6. Seek professional support Therapy can provide the tools to address the underlying causes of procrastination. Cerebral’s compassionate mental health clinicians can help you uncover the reasons behind procrastination, whether they stem from fear of failure, perfectionism, low self-esteem, or unresolved stress.  By working with a therapist, you can gain a safe space to explore these challenges and develop a deeper understanding of your thought patterns and habits. Therapists can also provide personalized strategies and techniques tailored to your needs, such as cognitive-behavioral approaches to reframe negative thinking or creating structured plans to tackle tasks effectively.  It’s all about small steps Procrastination is a challenge, but it doesn’t have to be a permanent roadblock. Remember, taking even the smallest step forward can set the stage for bigger accomplishments Join Cerebral today! *Based on Cerebral clients with moderate to severe anxiety and/or depression from 2020-2023. Image by Peter Olexa on Pexels.

When stress weighs heavily on your shoulders or burnout leaves you feeling emotionally and physically drained, self-care becomes crucial. But if the idea of setting aside time for activities like making a skincare routine or fitting in a workout feels like an uphill battle, you’re in the right place. While these moments of relaxation may be valuable, true self-care can simply start with a shift in mindset. In this article, we’ll explore stress and burnout and provide six actionable tips to help you change your perspective and begin prioritizing self-care. {MiniWidget:Anxiety} Why it’s important to relieve stress Stress is a natural reaction to pressure, but when left unchecked, it can take a toll on your mental and physical health. Chronic stress is associated with anxiety, depression, muscle tension, and even cardiovascular disease. By learning to manage stress effectively, you can improve your overall quality of life and foster resilience in the face of challenges. What is burnout? Burnout is a state of emotional, mental, and physical exhaustion caused by prolonged and excessive stress. It often occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. Over time, burnout can diminish your sense of accomplishment and leave you feeling detached or unfulfilled. Common symptoms include fatigue, lack of motivation, and changes in sleep patterns. While often associated with work-related stress, burnout can also stem from other areas of life, such as parenting or personal relationships, making it crucial to recognize and address early signs. Six tips for meaningful self-care Self-care begins with a shift in mindset – a deliberate effort to support your wellbeing and realign your priorities. Below are six lesser-discussed yet impactful self-care tips to help you rediscover balance. 1. Shift the narrative on value Sometimes we unknowingly create internal narratives that influence how we handle stress and perceive ourselves. Are you telling yourself that you’re only valuable when you're productive or that asking for help makes you weak? This narrative can perpetuate burnout.  Challenge them by identifying these thoughts and replacing them with compassionate, truthful affirmations. For example, instead of “I should be able to handle everything,” you can tell yourself, “It’s okay to need support. It doesn’t make me less capable.” 2. Set boundaries without guilt Burnout often stems from an excess of demands, whether from work, family, or society at large. Meaningful self-care involves learning to say “no” with confidence. Practice by identifying your limits and communicating them with clarity and kindness. If you find yourself feeling guilty after saying no, remember that setting boundaries isn’t selfish. It’s essential for preserving your mental and emotional health. Think about it this way – when you say yes to everything, you deplete your energy and lose time for what truly matters to you. 3. Relish the quiet moments We live in a world that tends to glorify busyness, but constant motion can leave you feeling overwhelmed. Instead of filling every free moment with scrolling on your phone or aiming to be productive, intentionally create moments of stillness. This might mean sitting quietly with your thoughts, savoring a warm cup of tea, or watching the sunset without distractions. Stillness can give you the mental clarity to reset and reconnect with your values. 4. Learn to celebrate small wins Burnout often makes us focus exclusively on what’s left undone, which might leave us feeling inadequate. A meaningful act of self-care is to celebrate your small victories – whether it’s completing a single task, cooking yourself a nourishing meal, or even getting out of bed on a particularly hard day. Acknowledging progress, no matter how small, reinforces a sense of achievement and shifts your focus to the positive. 5. Reconnect with your inner values Burnout can sometimes stem from neglecting what truly matters to you, and instead, prioritizing the needs of others. Devote time to reflecting on what is most important to you. What brings you joy? Then, take actionable steps to weave those values back into your everyday life.  For instance, if creativity energizes you, set aside time, even just 10-20 minutes a day, for painting or writing. Aligning your actions with your core values can bring fulfillment and counter feelings of emptiness. 6. Practice intentional gratitude Gratitude can help ground you and remind you of the good things in your life, even during difficult times. It doesn't mean ignoring life's challenges.  If you're not into list-making, try focusing on one thing each day that you're truly grateful for. It could be a comforting hug, a kind word from a stranger or loved one, or the sound of rain. Savoring these moments can help reframe your perspective. Seeking out professional support While self-care is an essential part of managing stress and preventing burnout, the support of a skilled mental health professional could make all the difference. Cerebral offers compassionate clinicians ready to listen and create personalized treatment plans to help you address challenges like burnout, chronic stress, anxiety, and depression. Remember, prioritizing your mental health isn’t something you have to do alone. We’re here to empower you with the tools and care you need to feel your best. Join Cerebral today! *Based on Cerebral clients with moderate to severe anxiety and/or depression from 2020-2023. Image by RF._.studio _ on Pexels.

How to Support a Loved One with Bipolar Disorder Supporting a loved one with bipolar disorder can be incredibly challenging, but it also offers an opportunity to make a profound difference in their life. It’s an emotional experience that can include moments of intense highs and lows – which can take a toll on everyone. By educating yourself about the condition, you can become a better ally to your friend or family member throughout their journey. Ways to show your support include offering understanding, compassion, and action, which we’ll dive into below. {MiniWidget:Anxiety} Educating yourself on bipolar disorder Understanding the condition is the first step in preparing to support someone with bipolar disorder. Bipolar disorder is a complex mental health condition characterized by extreme fluctuations in mood that come in episodes, which can have an outsized impact on a person's daily activities, energy levels, thought process, and overall well-being. What is bipolar disorder? Individuals with bipolar disorder experience intense emotional shifts that can continue for several days, weeks, or even months. Unlike your typical mood swings, those with bipolar disorder often find their swings greatly impair varying aspects of their everyday life.  It’s important to know that bipolar disorder is a medical condition for which continuing care and professional support is recommended by qualified medical professionals. Having bipolar disorder is not a choice, but taking steps to best manage it for your lifestyle is. Types of bipolar disorder With advancements in research, it’s now known that bipolar disorder exists in different forms – some overlapping challenges and each coming with their own set of unique difficulties. Some examples are listed below: Bipolar I disorder: A severe condition characterized by at least one episode of mania that may be extreme and dangerous. Patients may or may not also experience depression. Bipolar II disorder: A severe condition that includes depressive episodes and at least one period of hypomania. Cyclothymic disorder. A milder subtype of bipolar disorder that is usually less severe than bipolar l and bipolar ll. Mood episodes do not meet the full criteria for bipolar I, bipolar II, or major depressive disorders. Cyclothymic disorder may later develop into bipolar I or bipolar II.  Understanding the specific type of bipolar disorder your loved one has can help you tailor your support accordingly. As always, consulting qualified medical professionals is a strong start to set a solid path for supportive engagement.  Recognizing symptoms and triggers Learning the triggers and signs of mania and depression may help you support someone with bipolar disorder. People suffering from bipolar conditions may not even realize they're experiencing a mood shift, or they may feel too overwhelmed to seek help. Symptoms of mania During a manic episode, your loved one may seem unusually happy, energetic, or even irritable. Be on the lookout for: Racing thoughts Exaggerated self-confidence or grandiosity Reduced need for sleep Impulsive or risky behaviors, like excessive spending or dangerous decisions, without regard to considering or realizing possible negative consequences or impacts Rapid speech, such as speaking so quickly they are difficult to follow While mania can sometimes feel euphoric, it can also lead to poor judgment, strained relationships, and potentially harmful situations. Symptoms of depression On the other side of the spectrum, depressive episodes can be equally debilitating. Watch for: Persistent sadness or hopelessness Fatigue and lack of energy Changes in appetite or sleep patterns Difficulty concentrating Loss of interest in activities they once enjoyed Thoughts of suicide or self-harm During a depressive phase, your loved one may withdraw, stop engaging with the world, and isolate themselves. Recognizing these patterns can help you reach out and provide support when they may not have the strength to ask for it themselves. Common triggers Triggers can vary from person to person. Some common ones include: Stress: Significant life changes, work pressures, or personal conflicts can intensify symptoms. Sleep disruption: Irregular sleep patterns can signal both manic and depressive episodes. Substance use: Drugs and alcohol may negatively interact with medications and worsen symptoms. Seasonal changes: Some individuals with bipolar disorder experience more mood episodes during specific times of the year, like winter or spring. When you understand these triggers, you can intervene and offer assistance in the hopes of preventing escalation. Ask how you can support them Since individuals with bipolar disorder may experience its effects differently, one of the things you can do to help a loved one is simply asking them how they'd like to be supported. Do they prefer you check in regularly? Do they want space when they're feeling overwhelmed? Get the conversation going so you can understand how you can best be there for them. Let them know when you notice concerning symptoms Sometimes during a manic or depressive episode, a person might not be fully aware of their own symptoms. Gently pointing out when you've noticed a change in their behavior can support awareness and action. Take care to approach them with empathy and without judgment. A simple "I've noticed you seem more stressed than usual – do you want to talk about it?" can go a long way. Encourage them to stay in treatment Bipolar disorder often requires ongoing treatment, including medication and therapy. Sometimes people with the condition have varying views about treatment, so be prepared for the possibility. The medications aren't working: Encourage them to talk to their doctor rather than stopping treatment abruptly. They don't like the side effects: Suggest they talk to their doctor about alternative options. They forget to take their medications: Offer to set up reminders or help them create a routine to ensure they take their medication consistently. They don't think they need treatment: Gently remind them of previous episodes and how treatment has helped them maintain stability. Have a crisis plan prepared Bipolar disorder can sometimes lead to crises, such as suicidal thoughts or actions. Be ready with a crisis plan that can guide you during an emergency. This plan might include: Contact information for doctors and therapists Emergency contact numbers Steps to take during an episode, like removing access to harmful objects or substances Instructions for when to seek professional help or hospitalization Take care of yourself Be careful not to let your support for your loved one negatively impact your own mental health. It's good to be there for them, but important to also look out for yourself. There are ways to prioritize your mental health which include: Talk therapy Talking to a therapist may be helpful for you. Therapy can give you tools to manage stress and emotional exhaustion. Try a support group You're not alone in supporting a loved one with bipolar disorder. Seek out others going through the same thing and connect with them either in person or online. They may be able to share insights on how to take care of yourself, or give you the encouragement to keep going. Prioritize self-care Decide what you need to feel relaxed and recharged. For some it could mean taking a beach day, and for others, unwinding by playing video games. These acts of self-care could keep you from feeling burnt out. Know your limits There is only so much you can do. Recognize when you need to step back and take a break. Consider whether it's time for you to see a therapist for help in getting to a better place. Accept your loved one's limits Your loved one may have limitations, especially during an episode. Being patient and showing compassion may be good for your relationship, but it may not be enough. It’s important to understand and accept their limits just as you work to understand and accept your own. Start your wellness journey with Cerebral Consider joining Cerebral to connect with a compassionate, credentialed therapist who can provide the support you deserve. We’re here to help you create a personalized treatment plan and provide the tools and care needed to prioritize your mental health while continuing to be there for your friend or loved one.  Image by Helena Lopes on Pexels.