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Psychology Explains How Cognitive Bias Hurts Your Happiness

May 7, 2023 by Lakeisha Ethans

Cognitive bias refers to the tendency of individuals to think and make decisions based on their preconceived notions and past experiences. This means they often disregard objective facts and act erratically and emotionally. These biases can influence our perceptions, beliefs, and actions. They can have a significant impact on our overall happiness and well-being.

Cognitive biases can manifest in various forms, including confirmation bias or availability bias. Other common biases are the sunk cost fallacy and the halo effect. It can seem complicated to overcome some biases, but addressing them is worth it. You can improve your happiness and well-being by recognizing and overcoming cognitive bias.

Understanding these biases is essential because they can significantly impact our daily lives. For example, confirmation bias can lead us to ignore evidence that contradicts our beliefs and prevent us from considering alternative perspectives. Availability bias can cause us to make hasty decisions based on incomplete or biased information.

Overcoming cognitive biases requires consciously recognizing and challenging our assumptions and beliefs. This can involve seeking out new information, considering alternative perspectives, and being open to changing our opinions based on evidence. It may also require us to confront our own biases and prejudices. This can be uncomfortable but ultimately lead to personal growth and development.

What is Cognitive Bias?

Cognitive bias refers to the mental shortcuts and judgment errors the brain takes when processing information. They appear for various reasons, including the limitations of our cognitive processes and the complexity of the world around us. Our brains have limited processing power, and we often make quick decisions based on incomplete information. These mental shortcuts are often referred to as heuristics.

These are rules of thumb or cognitive strategies that help us quickly process. Heuristics help us make sense of the vast amount of information we encounter daily. While heuristics can be helpful in certain situations, they can also lead to errors in judgment or perception. Additionally, cognitive biases can arise from our past experiences, social and cultural norms, and personal beliefs and values. Our emotions, such as fear, anger, or desire, can also influence our biases.

Bias can also be determined by the need to continue investing in something because you have already invested so much. This is known as the sunk cost fallacy, another thing people struggle with. In some cases, cognitive biases can also be reinforced by group dynamics. It might be the case that individuals conform to the group’s opinions to fit in or avoid conflict. This can lead to groupthink and further reinforce cognitive biases.

These biases can have a significant impact on thinking and decision-making. They can lead us to make faulty judgments, overlook important information, and fail to consider alternative perspectives. Understanding cognitive biases and being aware of our biases can improve our thinking and decision-making abilities. We can also avoid falling prey to these mental shortcuts and errors in judgment.

Types of Cognitive Bias

There are numerous types of cognitive bias, each of which can impact our happiness and well-being in different ways. It would be almost impossible to list them all, so here are a few common examples:

1. Confirmation bias

Confirmation bias can create a cycle where we only seek information supporting our beliefs. It can make us ignore evidence that challenges those beliefs. This can lead to closed-mindedness, preventing us from seeing alternative perspectives or considering new ideas. It can also make us less receptive to feedback or constructive criticism. This can hinder our ability to learn and grow.

2. Negativity bias

Negativity bias is a cognitive bias leaning on negative information over positive. This bias can lead to a skewed perception of the world and increased stress and anxiety levels. It makes us pay more attention to negative events and experiences than positive ones. For example, we may dwell on negative feedback from a boss rather than focusing on the positive aspects of our performance. This bias can also cause us to overestimate the likelihood of adverse outcomes and underestimate the likelihood of positive ones.

3. Illusory superiority

This bias is the belief that one is superior to others in specific ways, such as intelligence, beauty, or morality. This bias can lead to feelings of superiority and arrogance. Naturally, this can ultimately hinder our ability to form meaningful relationships with others. Illusory superiority can also cause us to make inaccurate judgments about others. For example, it might make us believe that someone is less intelligent or capable than we are.

4. Anchoring bias

Anchoring bias is a cognitive bias that leans too heavily on the first piece of information encountered when making a decision. This can cause us to overlook other relevant information and lead to poor decision-making. For example, we may be influenced by the first price we see when shopping for a product. We’ll probably buy something cheap even if other products with better value are available. We may also be influenced by the initial offer in a negotiation, even if it is not in our best interest.

5. Availability bias

The availability bias refers to the tendency to rely heavily on the most recent or easily available information when deciding something. This can lead to hasty decisions based on incomplete or biased information. For example, we may be more likely to invest in a stock if we hear positive news about it on the news. This will happen even if it is not a sound financial decision. In politics, the availability bias can lead to distorted perceptions of risks and opportunities. We’ll focus too much on the most recent or sensationalized events.

How Biases Hurt Your Happiness

Cognitive biases can hurt our happiness and overall well-being. Biases can lead to distorted thinking, contributing to irrational behavior and emotional distress. When we are not aware of our biases, they can create barriers that prevent us from seeing the world objectively. This can lead to anxiety, stress, and depression.

For example, if we have a confirmation bias, we may only seek information confirming our beliefs. We’ll do this even while ignoring evidence to the contrary. This can lead to a distorted view of reality. So, it makes it difficult for us to understand and engage with the world constructively. Similarly, we may focus too much on negative events and overlook positive experiences if we have a negativity bias. This leads to feelings of sadness and hopelessness.

Cognitive biases can also create interpersonal conflict and damage relationships. We may struggle to form meaningful connections with others if we have an illusory superiority bias. This can create resentment and mistrust in our relationships, leading to social isolation and decreased happiness.

Overcoming Biases

Various strategies can help us overcome cognitive biases and promote happiness. One approach is to practice mindfulness, which involves increasing awareness of our thoughts and feelings. By becoming more mindful, we can recognize when we are experiencing biased thinking and challenge those thoughts in the moment. Another strategy is to engage in perspective-taking, which involves considering alternative viewpoints and challenging our preconceived notions. This can help us overcome confirmation bias and promote more open-minded thinking.

Critical thinking is also a useful tool for overcoming cognitive biases. By evaluating beliefs and assumptions critically, we can identify areas where our thinking may be biased. Thus, we can work to address those biases. It’s important to note that avoiding cognitive bias altogether may not be possible. Biases are a natural part of human thinking. However, we can improve our decision-making abilities by actively recognizing and overcoming our biases. Therefore, we can promote happiness in our lives.

Cognitive Bias in Everyday Life

As discussed before, people struggle with bias in everyday life because it is a natural tendency of the human brain. So don’t feel bad if you realize you hold some biases. It’s just our brain’s way of trying to process information quickly and efficiently. This can sometimes lead to mental shortcuts and judgment errors, manifesting as cognitive biases. It can be challenging to recognize and overcome biases, as they often operate at a subconscious level. It requires effort and self-awareness to acknowledge and address one’s biases.

Cognitive biases can manifest in various aspects of our everyday lives, including in the workplace and in social interactions. In the workplace, unconscious biases can impact hiring and promotion decisions, leading to unequal employee outcomes. For example, a manager may favor candidates with similar backgrounds or interests unconsciously. This can perpetuate homogeneity in the workplace.

Social biases, such as stereotypes and prejudices, can also impact social interactions. For example, we may unconsciously stereotype individuals based on race, gender, or other characteristics. This leads to unfair treatment and missed opportunities for meaningful connections. Political biases can also shape our beliefs and opinions, leading to polarized and divisive discourse. Biases can influence our perceptions of different political ideologies and candidates. This will make it challenging to engage in productive and constructive political dialogue.

Final Thoughts on Understanding How Cognitive Bias Decreases Your Happiness

A cognitive bias is a natural part of human thinking. But it can have a significant impact on our happiness and well-being. When we allow our biases to dictate our decision-making, we limit our ability to grow, learn, and connect with others. However, we can improve our decision-making abilities by recognizing and overcoming cognitive biases. We can also reduce our anxiety and stress levels and form more meaningful relationships with others.

We can adopt mindfulness, perspective-taking, and critical thinking strategies to overcome cognitive bias. These approaches can help us increase our awareness of our thoughts and feelings and challenge our preconceived notions. They also allow us to evaluate our beliefs and assumptions. Mindful living and cognitive bias go hand in hand. Being present and aware of the moment can help us recognize and challenge our biases. Living mindfully and overcoming cognitive bias can take effort and practice, but the benefits are worth it. By understanding our biases and working to overcome them, we can improve our overall happiness and well-being.

Psychology Explains 6 Signs of a Teen Mental Health Crisis

May 6, 2023 by Lakeisha Ethans

The mental health crisis among teenagers has become a growing concern recently. The rates of teen mental health issues have been increasing alarmingly. And the impact of this crisis on their lives cannot be overemphasized. Approximately one in five teenagers is diagnosed with a mental health disorder. Furthermore, many suffer in silence, and their condition often goes undiagnosed and untreated. Seeking support from a reliable place like adolescent mental health treatment in Phoenix can be crucial in addressing these issues effectively and providing the necessary care for those in need.

The causes of this crisis are multifaceted, and several factors contribute to its prevalence. Social media has been identified as a significant factor. Most teenagers are exposed to cyberbullying, unrealistic beauty standards, and a constant need for validation. Academic pressure is also a significant contributor, with many teenagers facing intense academic competition and pressure to perform.

Family issues such as parental divorce or conflict can also significantly impact a teenager’s mental health. Knowing the signs of a teen mental health crisis can help someone support and intervene to prevent long-term mental health issues. Ignoring these signs or dismissing them as a phase can have devastating consequences, both in the short and long term.

NOTE: It is essential to take the mental health of teenagers seriously, support them, and seek professional help when needed.

1. Changes in Mood and Behavior May Reveal a Teen Mental Health Crisis

Adolescence can be a challenging time for many, and it is normal for teens to experience changes in mood and behavior. However, if these changes persist for an extended period and interfere with daily life, they may indicate an underlying mental health issue. Changes in mood and behavior can often indicate a teen mental health crisis. Something to look out for is emotional dysregulation, which refers to difficulty managing one’s emotions.

This can manifest as sudden mood swings, unexplained outbursts of anger, or extreme emotional reactions. Another sign is increased irritability or anger, a symptom of depression or anxiety. Teenagers experiencing a mental health crisis may become easily frustrated or agitated, even over minor issues. They may also have difficulty controlling their emotions, leading to conflicts with friends and family.

Withdrawal from friends and family is also a common sign of a teen mental health crisis. Teenagers may become more isolated and avoid social situations they once enjoyed. They may also spend more time alone and have difficulty communicating their feelings or thoughts. A lack of interest in activities they previously enjoyed is another potential sign of a mental health crisis. Teenagers may lose motivation or enthusiasm for hobbies, sports, or extracurricular activities. This loss of interest can result from feeling overwhelmed or disconnected from their peers.

2. Changes in Eating and Sleeping Habits Crisis

Changes in eating and sleeping habits are also potential indicators of a teen mental health crisis. It is essential to recognize these signs to prevent long-term mental health issues. One common symptom is sleeping disturbances or insomnia. Teenagers experiencing a mental health crisis may have difficulty falling asleep, staying asleep, or waking up too early. These sleep disturbances can lead to fatigue, irritability, and difficulty concentrating.

Changes in appetite or eating patterns are also potential indicators of a mental health crisis, particularly in the case of eating disorders. Teenagers with an eating disorder may experience significant changes in their eating habits. These changes may be avoiding certain foods or drastically reducing their caloric intake. They may also become obsessed with their body image, leading to obsessive thoughts or behaviors related to food and exercise. Body image issues can also contribute to changes in eating and sleeping habits. Teenagers may become overly preoccupied with their appearance and engage in unhealthy behaviors such as excessive dieting or compulsive exercising. These behaviors can lead to physical health problems and negatively impact their mental health.

3. Difficulty Coping with Stress

Stress can have a significant impact on a person’s mental health. For example, prolonged stress can trigger the release of stress hormones such as cortisol. This can affect the brain’s function and structure. This can lead to various mental health issues, such as anxiety, depression, and post-traumatic stress disorder (PTSD). In addition, stress can cause physical symptoms such as headaches, muscle tension, and digestive issues.

This can further exacerbate mental health issues. Difficulty coping with stress is another potential teen mental health crisis indicator. If you struggle with excessive worrying or anxiety, that might signify a crisis. Teenagers experiencing a mental health crisis may worry excessively about things out of their control. This often leads to increased feelings of anxiety and stress. This can negatively impact their concentration on schoolwork or other essential tasks.

Feelings of hopelessness or helplessness are also potential indicators of a mental health crisis, particularly in the case of depression. Teenagers may feel overwhelmed and hopeless about their future. This triggers a lack of motivation and feelings of sadness or despair. Academic pressure, social challenges, or family issues can exacerbate these feelings.

Difficulty concentrating is another potential sign of a mental health crisis, particularly in the case of anxiety. Teenagers may struggle to focus on tasks and feel distracted or overwhelmed by their responsibilities. Without proper stress management, this can lead to a decline in academic performance and increased feelings of stress and anxiety.

4. Substance Abuse and Risky Behavior Indicate a Teen Mental Health Crisis

Risky behaviors are potential indicators of a teen mental health crisis. Substance use disorders and addiction are common among teenagers experiencing a mental health crisis. Teenagers may use drugs or alcohol to cope with emotions or escape problems. They may also be attracted to it because their peers do it.

This can lead to increased risky behavior, such as driving under the influence, resulting in severe consequences. Substance abuse can lead to many adverse outcomes, such as poor academic performance, legal problems, relationship issues, and financial difficulties. Reckless or impulsive behavior is another potential sign of a mental health crisis. Teenagers may engage in risky behaviors such as speeding or unprotected intimacy.

This can lead to physical harm or unintended consequences. These behaviors may be a way for teenagers to cope with their emotions or to seek attention. Teenagers may also engage in risky behavior because of peer pressure or a desire to fit in. Often, they can be a sign of underlying mental health issues. Self-harm or suicidal thoughts are the most concerning symptoms of a teen mental health crisis.

Teenagers experiencing a mental health crisis may engage in self-harm behaviors such as cutting or burning themselves. Some struggle with thoughts of suicide. These behaviors require immediate intervention and support from mental health professionals to prevent further harm and provide the necessary treatment.

5. Family History of Mental Health Issues

Family history can be a risk factor for teen mental health issues. This is because certain mental health disorders can have genetics as a component. Studies have shown that individuals with a family history of mental illness may be more likely to develop mental health issues. Among these issues are depression, anxiety, bipolar disorder, and schizophrenia.

For example, people with a mental health history of depression are two to three times more likely to develop depression. This is when compared to those without a family history. Individuals with a family history of bipolar disorder are more likely to develop it than those without it. However, family history is not the only factor contributing to teenagers’ mental health issues. As discussed, environmental factors can also play a significant role in developing mental health issues. Exposure to stressors such as trauma, abuse, or chronic stress can trigger the onset of mental health issues.

6. Importance of Seeking Professional Help

Parents and caregivers must seek professional help when they notice signs of a teen mental health crisis. Mental health professionals can conduct a comprehensive mental health assessment to identify the underlying issues causing the symptoms. This assessment may include a physical exam, interviews with teenagers and their family members, and psychological tests. Once a diagnosis is made, mental health professionals can recommend appropriate treatments.

The treatments may include therapy, medication, or a combination of both. Therapy can help teenagers learn healthy coping mechanisms, improve communication skills, and develop resilience to deal with their challenges. Medications can also be prescribed to help manage symptoms of mental health disorders such as depression, anxiety, or ADHD.

In addition to therapy and medication, other strategies can support teenagers’ mental health and well-being. These strategies include regular physical exercise or practicing mindfulness and relaxation techniques. Seeking social support from friends and family members is also an important step. Parents and caregivers can also play a crucial role in supporting their teenager’s mental health. These people can create a safe and supportive environment at home, maintain open communication, and seek professional help when needed.

Final Thoughts on the Teen Mental Health Crisis and How to Recognize the Red Flags

Recognizing the signs of a teen mental health crisis is crucial for supporting and intervening to prevent long-term mental health issues. And people must learn how to help a teen in a mental health crisis. Mental health issues can happen to anyone, and it’s not a sign of weakness. As friends, family members, and caregivers, we need to be vigilant in recognizing the red flags and seeking help when needed.

Changes in mood and behavior, such as increased irritability or withdrawal from society, may indicate a teen mental health crisis. Other warning signs of teen mental health issues are changes in eating and sleeping habits and difficulty coping with stress. Substance abuse, risky behavior, and a family history of mental health issues are also important factors to consider.

If you suspect that a teen is struggling with mental health issues, it’s essential to seek professional help. A mental health assessment and diagnosis can help identify the root cause of the issue and determine the best treatment plan. Typical teen mental health treatment includes therapy, medication, and support groups.

Counselors Explain 15 Ways to Show Someone Moral Support

May 6, 2023 by Lakeisha Ethans

At some point in our lives, we may encounter loved ones going through a difficult time. Everyone struggles, whether it be a personal crisis, health issue, or mental health struggle. During these times, they may feel overwhelmed, alone, or uncertain about their future. Moral support can help them navigate these challenging situations and help them feel better supported. Your encouragement can help someone feel understood, valued, and empowered by showing them moral support.

Moral support is not a one-size-fits-all approach and may vary depending on the individual’s needs and personality. However, the importance of moral support for mental health cannot be understated. By showing someone moral support, we can help them feel heard, seen, and valued. We can help them find the courage to face their challenges and remind them that they are not alone in their struggles.

Mental health struggles can be isolating, and it may be difficult for individuals to find the support they need. By providing moral support, we can help break down mental health stigma. We can also provide a safe space for our loved ones to share their experiences. And we can teach people to access professional support and resources to manage their mental health better.

Active Listening Shows Moral Support

Active listening is a powerful tool for providing moral support. It involves being fully present, attentive to the person speaking, and understanding their perspective without judgment. Empathy and validation are critical components of active listening. They demonstrate that you are actively engaged in the conversation and interested in the other person’s well-being. One way to provide active listening is to give your undivided attention to the person speaking.

This means putting aside distractions such as phones or other devices and focusing solely on the conversation. Additionally, asking open-ended questions can help encourage the person to share their thoughts and feelings. This can lead to a deeper understanding of their perspective. Reflecting on what you’ve heard can also help validate the person’s feelings. This demonstrates that you are actively listening and trying to understand their perspective. Ask questions about them and what they are feeling or going through.

Your Encouragement Is Meaningful–Here’s Why

By asking these questions and reflecting on what you’ve heard, you can help the person feel heard, understood, and validated. Effective communication is essential for providing moral support, and active listening is a crucial component of this. Empathy is a critical component of providing moral support to our loved ones. It involves understanding and sharing the feelings of another person. This can help them feel seen, heard, and validated.

When we show empathy, we demonstrate that we care about the person and their emotional well-being. This can help build trust and strengthen our relationship with them. Listen actively to the person and try to understand their perspective without judgment. Validate their feelings and experiences by acknowledging that what they are going through is difficult. And try to offer comfort and reassurance, such as a hug or a kind word.

Offering Words of Encouragement and Moral Support

Offering words of encouragement and affirmation is another powerful way to provide moral support to our loved ones. Affirmations are positive statements that can help uplift and motivate someone feeling down or struggling. Even saying something like “I believe in you” goes a long way in making someone feel better about themselves. You can encourage someone by saying, “You’re doing a great job,” and “I believe in you.”

Offering words of encouragement and affirmations can help boost someone’s self-esteem and confidence. This can have a positive impact on their emotional well-being. It can also help them feel supported, knowing they have someone in their corner who believes in them. In addition to offering encouragement, providing hope and optimism is essential. This can involve reminding the person that things will get better. Make sure they know that there is a light at the end of the tunnel.

Optimism is another essential component of providing moral support to our loved ones. It involves having a positive outlook and encouraging them to see the bright side of things, even in difficult situations. Encourage the person to focus on their strengths and accomplishments rather than their failures or setbacks. And optimism often goes hand in hand with hope. This is a fundamental component of providing moral support to our loved ones. It involves instilling a sense of possibility and belief that things can improve, even in adversity.

Using encouraging words
Listen to their needs carefully; hear what they say
Sharing affirmations
Be optimistic that things will improve
Help the person highlight their strengths

Practical Help

Providing practical help can also be a necessary form of moral support and assistance for our loved ones. When someone is going through a difficult time, they may feel overwhelmed. They’ll often be unable to handle specific tasks or responsibilities independently. By helping, we can alleviate some of their stress. This shows them that we are there to support them in any way we can.

Even the most minor things help. Offer to help with chores or errands, such as grocery shopping, cleaning, or running errands. Provide resources or referrals to help the person access necessary services or support. Offer to provide transportation to appointments or events, if needed. You can do many other things to make their life easier and allow them to focus on solving their issues. By providing practical help, we can show our loved ones that we care about their well-being. They can be more relaxed knowing we are willing to lend a hand when needed. This help can also reduce stress and anxiety, positively impacting their emotional health.

Problem-solving is another essential component of providing moral support to our loved ones. It involves working together to find practical solutions to the challenges they may be facing. By helping them develop problem-solving skills, we can empower them to take control of their lives. This can allow them to start making positive changes. It can also help them develop essential skills to apply to future situations. This can be an important step towards building resilience and achieving long-term success. So, try to encourage the person to identify the root cause of their problem and brainstorm potential solutions together

Run their errands
Clean up their kitchen after a meal
Help them set appointments
Assist with problem resolution

Emotional Support

Emotional support involves offering compassion, sympathy, and comfort to help them navigate difficult emotions and experiences. Emotional support can help our loved ones feel more seen, heard, and understood. This can have a profound impact on their emotional well-being. And a key component of this is compassion.

Compassionate is about showing understanding, empathy, and kindness towards their struggles and challenges. Try to offer words of kindness and encouragement, such as “I’m sorry you’re going through this” or “I’m here for you.” Compassionate support is also about being open-minded and supportive. Listen and try to make things as comfortable for your loved one.

Showing sympathy is another way to be emotionally supportive. But it can sometimes be mistaken for pity, so carefully handle it. When we sympathize with our loved ones, we care about their well-being. We show we are invested in their happiness and success. This can be incredibly important when our loved ones feel overwhelmed, isolated, or unsupported.

People often feel vulnerable and exposed when they go through a difficult time. Comfort is a crucial aspect of providing moral support. It helps to create a safe and secure environment that can help to alleviate stress and promote healing. Offering a sense of safety and security can take many forms. For example, you might offer to spend time with your loved one or provide a listening ear when they need to talk.

Be compassionate during struggles
Offer sympathies after a loss
Reassure them you’re there for them
Use a kind tone and language

Self-Care Support

Supporting someone’s self-care is another crucial aspect of providing moral support. Encouraging someone to care for themselves can help them feel empowered and improve their well-being. One way to support someone’s self-care is to encourage them to take breaks and practice self-care activities. This might involve suggesting activities such as meditation, yoga, or taking a relaxing bath.

Provide encouragement to take breaks from work or other responsibilities and to prioritize rest. Encouraging them to become interested in wellness will do more for them than it may seem. Another essential aspect of supporting someone’s self-care is to respect their boundaries and limits. This might involve asking them about their needs and listening to their responses.

It might also involve refraining from pushing them to do uncomfortable things and respecting their decisions about what is best for them. Additionally, offering resources or suggestions for self-care practices can also be helpful. This might involve sharing articles or books on self-care or recommending local resources such as therapy or support groups. By providing these resources, you can help your loved one understand and prioritize their self-care needs.

Encourage them to engage in self-care
Offer to watch the kids while they take a much-needed nap

Final Thoughts on Showing Moral Support to Someone in Need

Difficult times are a natural part of life and can come in many forms. Struggling can mean dealing with a personal crisis, navigating a challenging situation at work, or facing health problems. During these times, it’s easy to feel overwhelmed, stressed, and isolated. That’s why having someone to turn to for support can be so important. There are many ways to support a loved one emotionally. When we show moral support to our loved ones, we let them know they are not alone. We show that we are here to help them in any way we can.

Showing moral support is not just about offering practical help or providing a listening ear. It’s about creating a connection and validation to help someone feel seen, heard, and valued. By offering empathy, encouragement, validation, and communication through active listening, we help our loved ones feel understood and accepted. By offering encouragement, optimism, and hope, we can help them see the light at the end of the tunnel.

This can empower them to feel they can overcome their challenges. Providing practical help and emotional support, and promoting self-care can also significantly impact our loved ones’ lives. Remember, we all need support from time to time. By learning how to offer practical help and emotional support, we can make a positive difference in the lives of our loved ones.

7 Things to Never Say to Someone With Anxiety Disorder (and What to Say Instead)

May 5, 2023 by Sarah Barkley

When talking to someone with anxiety disorder, you might not know what to say and struggle with understanding. Some things you say can cause more harm and isolate the person you’re talking to. Language impacts those with anxiety disorders, potentially leading to more damage.

Understanding how some phrases negatively affect someone can help you offer better support. It also helps create new things to say to support and offer empathy to the person experiencing an anxiety disorder.

You likely have the best intentions when you talk to a loved one with anxiety. However, some phrases you think will help can harm the person instead. It might make them question themselves and cause them to shut down emotionally.

By avoiding damaging phrases and using more supportive language, individuals can help those with anxiety disorders feel more understood and supported. It can help you communicate with them, inspiring trust, open-mindedness, and flexibility.

Never Say These Hurtful Things to Someone With an Anxiety Disorder

Some things you might think will help can hurt a person with anxiety or make them worry more. Learning what to avoid saying can make a difference in healthy communication and supporting your loved one. Here are some ideas of things you shouldn’t say:

1 – “Just relax.”

An anxious person won’t experience relaxation or calmness if you use this phrase when they’re experiencing anxiety. Instead, it causes invalidation and isn’t helpful as it shows a lack of understanding. It oversimplifies anxiety disorders, implying they can turn their feelings on or off.

Telling someone to relax can make them experience shame because it causes them to feel like they aren’t trying hard enough. Avoiding this phrase can help you find a way to communicate how much you care.

2 – “Get over it.”

Using this phrase dismisses someone’s feelings because it is a form of invalidation, causing harmful minimization. When this happens, it can lead to overwhelming shame or negativity. It implies that their feelings shouldn’t affect the person’s daily life and that they’re wrong to let it.

3 – “What’s wrong with you?”

This phrase shows judgment, creating a stigma that blames the person experiencing anxiety. It can make them feel shameful and create self-doubt that stands in the way of seeking help and support. Their feelings don’t mean they’re flawed or defective, but this phrase can make them feel that way.

4 – “You’re being irrational.”

Telling an anxious person they’re being irrational is a form of invalidation. Minimization and dismissal can make it seem like you don’t believe their emotions are real.

This phrase can create shame and self-doubt as they begin questioning their thoughts. It doesn’t acknowledge the feelings that already overwhelm someone experiencing the emotions.

5 – “It’s all in your head.”

Telling someone that their anxiety is all in their head is incredibly harmful. It causes invalidation and negativity because of the minimization. This phrase can also make them question their reality, creating more harm to their mental health.

Using this phrase is a form of minimization that implies the person’s feelings aren’t real and shouldn’t interfere with their daily life. It also increases harmful feelings of shame or self-doubt, worsening the experience. Since you want to help them, you should avoid this phrase or anything similar.

6 – “Just think positive.”

If thinking positively was as easy as someone telling you to do it, everyone would experience it. Those with anxiety disorder can’t easily switch their feelings or mindset, and this phrase oversimplifies it offensively with minimization.

Even those without anxiety symptoms can struggle with negativity, so it’s best to avoid this phrase altogether. It also can make someone feel like they aren’t trying hard enough, leading to invalidation and increasing feelings of shame and inadequacy.

7 – “I know how you feel”

When you use this phrase, you might think it’s helping you be relatable and show empathy. However, everyone experiences things differently, especially those with anxiety disorder.

Instead of this phrase, you can say something that acknowledges the uniqueness and individuality of their experience. It’s essential to recognize the complexity as it allows you to foster a sense of empathy and validation. You want to create a supportive and validating environment that the person feels comfortable opening up in.

Replace Those Hurtful Phrases With Those That Show Support and Understanding

Instead of using hurtful phrases when talking to someone with anxiety disorder, you can find supportive things to say that improve the connection. They’ll be more comfortable opening up to you and considering your device when you say beneficial things. Here are some ideas:

“How can I support you?”

This question offers support and validation to someone with an anxiety disorder. It helps create an environment of safety and trust while demonstrating a willingness to show empathy and offer help.

This phrase also promotes a sense of empowerment and self-care so the person recognizes their options. They’ll know they’re not alone and understand they can get through the experience.

“It’s OK to feel anxious.”

Acknowledging that it’s okay to experience their emotions shows a sense of empathy while promoting the normalization of anxiety. Everyone experiences different feelings and understanding that makes them feel comfortable with you.

This phrase promotes validation and helps your loved one know you’re supportive. Telling someone it’s okay to feel anxious reduces feelings of shame and inadequacy while showing empathy and compassion. They’ll know you want to be there for them, making them more likely to be open with you.

“What do you need right now?”

Asking someone with anxiety disorder what they need shows your support and empathy. It also shows that you recognize their individuality because you don’t assume you know.

Not only will they know they’re not alone, but they’ll recognize that there are other options. Asking this question promotes collaboration and support, allowing them to see they’re not alone and encouraging self-care.

“I am here for you.”

Sometimes letting your loved one know you’re there for them is all the support they need. It offers validation and empathy to create an environment of safety and trust. It shows that you want to understand and help them while promoting empowerment and self-care.

“What would help you feel more comfortable?”

Asking what the person needs shows you’re helpful and supportive as you express empathy. It acknowledges their individuality while also showing support.

This phrase helps someone consider what they must do to care for themselves while reminding them it’s possible. It’s also another way to let them know they’re not alone, as it promotes collaboration and strength.

“I belive you.”

This simple phrase means so much to someone with an anxiety disorder as they know you support them. It allows them to experience validation and empathy while encouraging them to trust you and feel safe in your presence.

When they know someone believes what they’re experiencing, it helps them feel empowered and encourages self-care. Otherwise, they’ll feel isolated and withdrawn from those around them. It can prevent them from getting help and finding healthy ways to move forward.

“I’m listening.”

Sometimes all your loved ones need is to know someone will listen to and support them. Active listening promotes validation, safety, and trust in your relationship and shows empathy. It also shows that you’re willing to gain understanding to help them find empowerment and focus on self-care.

“Thank you for sharing with me.”

Expressing gratitude for someone opening up to you helps them experience validation and support. It shows that you acknowledge their courage and vulnerability in sharing what they’re going through. It also encourages them to recognize that they can help themselves through hardship.

“You are not alone.”

You don’t have to tell someone you know how they feel to let them know they’re not alone. When they know you’re there for them, it’ll foster feelings of support, validation, and empathy. It also promotes a sense of connection and community while reducing feelings of isolation and shame.

“How can I help you take care of yourself today?”

This question shows that you’re willing to help someone but implies they can care for themselves. It offers support while encouraging self-care and individuality. Encouraging someone with anxiety to practice self-care can offer them a sense of empowerment. It also validates their feelings while promoting support.

“It’s OK to take your time.”

Overcoming hardship and healing from trauma takes time, and this phrase shows that you support the person going through it. When it’s someone with anxiety disorder, reminding them that it’s okay can offer validation and promote self-care.

It allows your loved one to feel less pressure and urgency to get through their feelings. This phrase shows support and validation while reminding them there is no rush.

Final Thoughts on Language That Offers Support for Someone With an Anxiety Disorder

There are some things you shouldn’t say to someone with anxiety disorder. When you know what not to say, it helps you find other options that show support. Switching to things you can say instead shows empathy toward the person with anxiety disorder. It also shows that you’re understanding and willing to help however you can.

7 Reasons Why Self-Love is Harder Than Ever

May 2, 2023 by Matthew Turner

Do you feel like you lack the capacity for self-love recently?

There’s something you share in common with every single other human on the planet, yet it’s something you likely never think about. You only spend time in your own head.

It doesn’t matter how close you get to someone else or how strong a connection you may feel; you’ll never truly understand what goes on between their ears—just as they never get to know every thought that takes place in yours. They can love and understand you and, in many ways, know you better than you know yourself. But they’ll never step inside the chaos that is your mind. Only you know that and accompany it every second of every day.

As such, you’re aware of your insecurities and fragilities. You intellectually know others go through something similar, but you do not know; you only experience what you do. It can leave you fragile, assuming you don’t know as much as others; that you’re not as good as them; healthy as them; as clued-in as them.

I sense it’s always been this way, although it’s more intense and frantic in today’s fast-paced world—as we’ll dive into soon. It makes the importance of self-love all the more critical. Yet practicing self-love (and actually believing it) is harder than ever. That’s a problem because it sends you deeper into the cycle of insecurity and doubt. You retreat within and go deeper into your own mind’s eye. It can be beautiful, spending time there. Yet it’s also a place that can quickly turn toxic.

So now more than ever, it’s essential to practice self-love daily.

You need proactive exercises to set you up for a day of beauty and growth and reactive ones to overcome obstacles that stand before you occasionally.

We’ll soon shine a light on a few of these exercises. But first, you must gather a greater appreciation as to why self love is so hard today. Once you do, you’ll likely find it much easier to give yourself a break and say, “I love you… I am enough… I am doing okay.”

7 Reasons Why You Struggle with Self Love

Do you love yourself?

If you’re like me and many I speak to, the answer is “yes, but…”

That word but sure is a tricky customer.

I love and appreciate who I am, but I just wish I had done more.
I know I’m good enough. But if only I knew a little more than I do.
I am proud of myself, but I still have so much work.

If you can relate, know you’re not alone. You can simultaneously love yourself and feel pride while battling inner demons and crippling insecurities. To some extent, every person experiences this because every human spends every second of every day in their own head.

That alone makes it hard to practice self-love. When you compare it to a few other outside factors today’s fast-paced world bombards us with, it’s enough to turn good intentions of self-love into excuses and procrastinations of tomorrow.

1. Hustle Culture Detracts From Self-Love

Hustle culture is more ingrained than most think. Although it does center around long work days and side projects, it goes much deeper than this.

As a species, we’re more connected than ever. To each other, sure, but also a wealth of content, knowledge, opportunities, and so much more. With a swipe of the finger, you can access just about anything you desire. It doesn’t leave you much time to step back and reflect.

You have the time, of course. Yet the temptation to say yes to this and that is more prominent than it was for prior generations. It all creeps up on you: a quick check of your email, a little glance at social media, that short video you meant to watch, oh, and that podcast; that article; that book… it’s far too easy to lose track of time and waste precious moments.

Moments you could (likely should) spend reconnecting with you and your feelings.

The mere fact hustle culture is what it is makes practicing self-love difficult. You have the time to do it, but it’s in constant battle with everything you can access.

2. Comparison Culture

There’s a saying you no doubt know well… keeping up with the Jones’s.

Humans have always compared themselves to others, wishing they had what their neighbors did. The issue is, we no longer live in a world where you come across a couple dozen people each day. It’s no longer your neighbors, work colleagues, and the odd celebrity you see in a magazine or on the TV screen. Twenty seconds of scrolling through social media connect you with dozens of people living seemingly better lives than you.

Today, the Joneses’ are everywhere.

You experience micro-interactions with them throughout the day. Bit by bit, it dilutes you.

You see someone who seems happier than you and consciously or not compare your situation to theirs. You know you only see an edited version of their life, but that doesn’t matter when you’re caught up in your emotions—and when it comes to social media, you often turn to it during periods of worry or boredom.

When this happens day after day after day, it eats you alive. Even if you do find the time to practice self love, you don’t believe the words you say. All you can hear is that inner voice that does nothing but compare you to everyone else.

3. Social Media & The Online World Detract From Self-Love

It’s not just comparison culture that takes place on social media. As impressive as it can be—and let’s face it, it can be amazing, bringing you closer to people across the globe—these platforms are designed to capture, keep, and waste our attention.

This is true for most facets of the online world.

From algorithms to manipulative marketers, you place yourself at its mercy each time you log on. It’s tempting, full of exciting possibilities. Dopamine spikes occur one after the other. You can escape online; be anyone you want to be. But it warps your mind, offering you a false sense of reality and leaving you vulnerable. Again, much of it’s designed that way. These platforms want your attention. They need it. The only purpose it has is to consume you so you consume it.

And it works. How often have you scrolled down a never-ending rabbit hole of videos and memes? An hour has passed you by. Maybe two. You intended to go for a walk or write in your journal. Yet it’s so much easier to scroll.

4. Greater Access To Knowledge

For most of human history, people gained knowledge by listening to elders share stories. It was in-person, intimate, and innately slow. You learned by either doing the thing or having someone else teach you.

Then, in the 1400s, a guy named Johannes Gutenberg invented the printing press. This brought us into the age of expanded awareness. For the first time, you could passively learn from other people without having to be in the same room as them. Yet it was still slow going because reading takes time. Likewise, printing books isn’t something anyone can do.

So knowledge, as a whole, remained centralized, hidden by certain gatekeepers.

That’s no longer the case. Today, you can access almost anything with a swipe of your finger. The world almost literally resides in your pocket, which is absolutely amazing. Yet there’s a dark side to this abundance of knowledge because the more you learn, the more you want to learn.

Likewise, the more you realize how little you know, understand, and appreciate.

It once again leads you to compare yourself to others and the person you could be: the one you wish you were, that individual in the future once you fulfill your potential.

Sound familiar?

As amazing as our access to knowledge, it makes practicing self-love difficult. There’s always the temptation to learn, progress, tap into new realms you didn’t know existed, and grow your mind, body, and spirit.

It leaves you struggling to feel worthy, always wishing you were further ahead.

5. Greater Connection To Everyone

With a single voice command, you can likely connect with anyone you know, no matter where they are. It’s a beautiful opportunity that’s easy to take for granted. Yet as with all these other amazing opportunities, they house shadows because the more connected you are to others, the less time you have to connect with yourself.

Phone calls. Texts. DMs. Voice notes. Tagging someone on social media… the temptation to reach out and say “hello” is forever there. Indeed, we feel guilty if we don’t message someone for a while. We worry we’re not a good friend or we aren’t putting enough effort into the relationship. Plus, when are enough friends actually enough? We have access to so many potential people and it’s easier than ever to find and connect with them…

Often, it leads us to fill other people’s cups at the expanse of our own.

6. Addictive Technology Depletes Self-Love

As mentioned, we use (and often rely upon) technology to capture and keep our attention. Specific algorithms exist solely to learn about us, so we spend more time on that app or platform. They are clever, too. They get to know us better than we know ourselves, understand precisely what it takes to make us feel, feeding us with spikes of dopamine that keep us coming back over and over and over.

A refresh of your inbox. Visiting certain apps on your phone in a particular order. Just a little scroll through your newsfeed that soon leads to ten minutes you’ll never get back…

There was a time we didn’t have access to such addictive tools. If we felt bored, we would go outside, do something creative, or think. In other words, we’d practice self-love. A dying art in today’s ever-evolving world.

7. Abundant Opportunity

This world we live in today is full of opportunities. There is so much we can do with our time. Life is literally at our feet and we worry what might happen if we don’t make the most of it.

But what is “it”?

It could be anything. Yet such an abundance of choice often leads to frequent hopping from one thought, idea, and action to the next. You scratch the surface instead of going a mile deep. You focus on all the things you could do rather than the aspects of life you already possess. It leaves you with a sense of longing, even if what you have brings joy.

It isn’t that this abundance of opportunity is bad. Far from it, it’s a blessing. Yet we cannot allow such possibility to distract us to the point we don’t allow ourselves to love ourselves.

Final Thoughts: How To Practice More Self-Love, More Often

Writing an article like this feels tricky because it’s easy to paint a gloomy picture of today’s fast-paced world. That isn’t my intention. This period is incredible, and I feel lucky to be a part of it. There is so much to look forward to, and I’m excited to see how society evolves and branches into new realms.

Yet I’m also aware of an opened box that will never be closed again.

This fast-paced world isn’t going anywhere. As time passes, we’ll only become more integrated with technology, and everything is set to get even noisier (as hard as that is to imagine). With it, practicing self-love will get more challenging. Yet doing so will become more and more essential.

So what can you do?

You can start with these two simple exercises designed to open a door in your mind. The first is a reactive exercise available whenever you need to slow down and take a step back … whereas the second is a more proactive, holistic step you should aim to take each day.

Proactive Exercise: as Kamal Ravikant suggests in his book ‘Love Yourself Like Your Life Depends On It,’ spend a few minutes in front of the mirror, looking yourself in the eye and saying, “I love you … I am enough… I am worthy.”
Reactive Exercise: take a walk each day with no agenda other than to allow your mind to unwind.

These two simple exercises help you draw a line in the sand. Committing to them means you look beyond the hustle and reclaim your time, freedom, and energy. It opens a door and, once open, frees you to experiment with other self-love practices.

It’s a wonderful rabbit hole to lose yourself in. Enjoy.

11 Signs of Someone with Bipolar 2

April 30, 2023 by Lakeisha Ethans

Bipolar 2 disorder is a mental health condition characterized by episodes of hypomania and depression. Hypomania is a less severe form of mania. It’s characterized by elevated mood, increased energy, and decreased need for sleep. These episodes are less severe than the manic episodes experienced by people with bipolar 1 disorder. But they can still significantly impact a person’s life. Bipolar 2 disorder is often misdiagnosed as depression, as the depressive episodes are more frequent and longer lasting than the hypomanic episodes.

So, it is essential to recognize its symptoms to ensure proper diagnosis and treatment. Mental health awareness is crucial in recognizing the signs of bipolar 2 disorder. It is estimated that around 2.8% of adults in the United States have bipolar 2 disorder. This makes it a prevalent condition that requires attention and understanding. Knowing the signs of bipolar 2 disorder, you can seek early diagnosis and treatment, improving your quality of life.

By seeking early diagnosis and treatment for bipolar 2 disorder, individuals can learn to manage it effectively. Treatment options may include medication, therapy, and lifestyle changes to help manage symptoms and improve overall functioning. Early intervention can also help prevent the development of more severe symptoms and the risk of suicide.

Hypomanic Episode Symptoms

As mentioned, a hypomanic episode is a less severe form of a manic episode. It is a defining feature of bipolar 2 disorder. Here are some of the critical symptoms of a hypomanic episode:

1. Increased energy and activity and elevated mood

Individuals may feel like they have more energy than usual. They may find themselves engaging in more activities than usual. They may also feel restless or agitated. A person may experience an elevated or expansive mood that is uncharacteristic of them. They may feel more confident, outgoing, or adventurous.

On the other hand, they may also feel irritable, easily annoyed, or quick-tempered. During a hypomanic episode, individuals may also experience increased creativity and productivity. They may have a heightened sense of focus and inspiration.

2. Racing Thoughts and Speech

Racing thoughts and speech are common symptoms experienced by individuals during a hypomanic or manic episode. The term racing thoughts refers to a fast and relentless stream of thoughts that can be overwhelming and difficult to control. This can lead to difficulty concentrating, making decisions, or conversing.

Often, the individual will jump from topic to topic without following a logical pattern. Racing speech, on the other hand, is when a person talks rapidly without pause or consideration for others. They may speak loudly or interrupt others, making it challenging to follow the conversation. During a hypomanic or manic episode, racing thoughts and speech can make communicating difficult.

3. Reduced need for sleep

Reduced need for sleep is another symptom commonly experienced by individuals during a hypomanic episode. This can manifest as feeling rested and energized after only a few hours or not needing sleep. Individuals may feel like they have boundless energy. They may engage in activities that prevent them from sleeping, such as working late or engaging in social activities. This lack of sleep can further exacerbate symptoms, leading to more severe episodes of hypomania.

Depressive Episode Symptoms

Depressive episodes are a common component of bipolar 2 disorder. Individuals may experience episodes of depression more frequently than episodes of hypomania. Some common symptoms of a depressive episode in bipolar 2 disorder may include:

1. Feelings of Sadness, Hopelessness, or Worthlessness

Feelings of sadness, hopelessness, or worthlessness are common symptoms of a depressive episode in bipolar 2 disorder. During these episodes, individuals may experience overwhelming sadness or despair, often without apparent cause. They may feel like there is no hope for the future and that their life has no purpose or meaning. Individuals experiencing a depressive episode may also feel a sense of worthlessness, low self-esteem, or self-criticism. They may judge themselves harshly and feel that they are a burden to others.

2. Loss of Interest in Activities Previously Enjoyed

Loss of interest in activities previously enjoyed is another common symptom of a depressive episode in bipolar 2 disorder. Individuals may lose motivation and pleasure in activities they once enjoyed, such as hobbies or socializing with friends. This loss of interest can be particularly challenging. It can make engaging in activities necessary for maintaining relationships, work, or other daily responsibilities difficult. Individuals may also withdraw from social situations or isolate themselves, exacerbating sadness and hopelessness.

3. Changes in Appetite and Sleep Patterns

Changes in appetite and sleep patterns are also common symptoms of a depressive episode in bipolar 2 disorder. Individuals may experience significant changes in their appetite, such as overeating or a lack of appetite, which can lead to changes in weight. Similarly, changes in sleep patterns are common, such as sleeping too much or too little. These changes in appetite and sleep patterns can significantly impact an individual’s physical and emotional well-being. They may experience fatigue or lethargy due to excessive sleeping or insomnia. This can exacerbate feelings of sadness or hopelessness.

Mixed Episode Symptoms

Mixed episodes are a unique aspect of bipolar 2 disorder. During these episodes, an individual experiences symptoms of both depression and hypomania at the same time. This can make diagnosis and treatment challenging, as the symptoms may appear contradictory or confusing. These episodes can be particularly challenging to manage and very distressing for individuals.

During a mixed episode, an individual may experience sadness, hopelessness, or worthlessness, as seen in depressive episodes. However, they may also have symptoms of hypomania, such as elevated mood, increased energy and activity, and racing thoughts. These symptoms can create a sense of chaos and confusion. As such, they make it difficult for individuals to manage daily activities and relationships.

In addition to these symptoms, individuals in mixed episodes may experience irritability and agitation. This can further exacerbate feelings of distress. They may be easily provoked or angered, and their emotions may fluctuate rapidly, making it difficult to regulate their mood.

Other Symptoms of Bipolar 2 Disorder

In addition to the symptoms associated with hypomanic, depressive, and mixed episodes, individuals with the disorder may also experience other symptoms. These can significantly impact their quality of life.

Anxiety is a common symptom experienced by individuals with bipolar 2 disorder. It can be particularly severe during depressive episodes. Many individuals also experience panic attacks, leading to physical symptoms such as sweating, trembling, and heart palpitations.

Reckless behavior is another symptom that may be present in individuals with bipolar 2 disorder. This can include engaging in impulsive or risky activities, such as gambling, drug use, or unprotected sex, during hypomanic episodes. Individuals with bipolar 2 disorder may use drugs or alcohol to manage their symptoms. Substance abuse can further exacerbate symptoms and lead to various negative consequences.

Psychotic symptoms are a less common but potentially serious symptom of bipolar 2 disorder. Psychotic symptoms may include hallucinations and perceptions of sensory experiences that are not present. They may also be delusions, fixed false beliefs inconsistent with reality. During a depressive episode, an individual may experience psychotic symptoms such as delusions of guilt, worthlessness, or nihilism. During a hypomanic or manic episode, they may experience delusions of grandeur, paranoia, or persecutory beliefs.

Importance of Seeking Professional Help

Seeking professional help is crucial for individuals experiencing symptoms of bipolar 2 disorder. A mental health professional can provide a proper diagnosis. This is essential for obtaining appropriate treatment. Bipolar 2 disorder is a complex condition that can be challenging to diagnose and treat. So, seeking the help of a mental health professional with experience in treating bipolar 2 disorder is crucial.

Psychotherapy is an essential component of treatment for bipolar 2 disorder. It can be as effective as medication in managing symptoms and improving the overall quality of life. Several types of psychotherapy may be helpful for individuals with bipolar 2 disorder. Cognitive-behavioral therapy (CBT) is a type of psychotherapy that helps individuals recognize and change negative thought patterns and behaviors. It can benefit individuals with bipolar 2 disorder who struggle with negative thinking during depressive episodes.

CBT can also help individuals identify and manage triggers for mood episodes and develop coping strategies for managing symptoms. Interpersonal therapy (IPT) is another type of psychotherapy that focuses on improving interpersonal relationships and communication skills. It can be helpful for individuals with bipolar 2 disorder who struggle with relationship issues or social isolation. IPT can also help individuals learn to communicate effectively with loved ones about their condition and develop a support system.

In addition to psychotherapy, lifestyle changes can help people tackle their disorder. Regular exercise, healthy eating habits, and stress management techniques can also help manage symptoms of bipolar 2 disorder. A mental health professional can work with individuals to develop a comprehensive treatment plan that includes medication and non-medication treatments.

Final Thoughts on a Bipolar 2 Diagnosis and Seeking Help

Bipolar 2 disorder is a severe mental health condition that can significantly impact an individual’s quality of life. It’s crucial to recognize the signs of bipolar 2 disorder, such as hypomanic and depressive episodes and mixed episodes. Also, look for signs such as anxiety, substance abuse, and psychotic symptoms, and seek professional help immediately. Early intervention can improve treatment outcomes and increase the likelihood of managing the condition successfully.

Individuals with bipolar 2 disorder may not always recognize their symptoms. Or they may be hesitant to seek help due to stigma or other barriers. So, they need to get support from friends and family. It’s essential to remember that bipolar 2 disorder is a treatable condition. Seeking help is the first step towards improving your quality of life. Treatment options include medication and psychotherapy, such as cognitive-behavioral therapy (CBT) and interpersonal therapy (IPT).

These treatments can help individuals develop coping strategies and manage symptoms effectively. Therefore, if you’re experiencing any of the symptoms of bipolar 2 disorder, it’s essential to speak with a mental health professional. Remember that seeking help is a sign of strength. And the earlier you diagnose bipolar 2, the better you’ll be able to manage it.

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