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Healthcare Phobia, and 3 Ways to Overcome it

Healthcare Phobia, and 3 Ways to Overcome it

Keeping in check with proper healthcare is vital to long lasting good health. Yet fear and phobia of healthcare is quite common among many people. Whether it’s a yearly routine check-up with your general practitioner, a regular dental check-up, or going in for an examination on any abnormal symptoms that have just been discovered, it’s important to overcome this phobia and make it a point to visit your doctor to prevent a long-term future illness.

Unfortunately, healthcare phobia, or the correct medical term ‘Tomophobia’, is a common anxiety disorder, and sufferers of this disorder fear seeking much needed medical attention. This fear will delay treatment of perhaps a serious or life threatening condition. As a result, their condition could worsen.

This delay in treatment will increase stress and in turn further increase their symptoms resulting in a negative cycle. Studies have shown that stress releases a hormone called cortisol, and with prolonged stress this increase of cortisol will suppress the production of certain cells called Lymphatic-t cells, and NK cells which fight against diseases such as cancer, and will weaken your immune system.

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According to ‘The Psychology of Health and Healthcare’, (Poole, Matheson, Cox, 2012) there are various levels of delay between acknowledging that something is medically wrong and actually seeking medical attention.

The ‘appraisal delay‘ occurs in the time it takes to realize what they are experiencing is a symptom.  The ‘illness delay‘ is the time they take to acknowledge they are ill and deciding to seek medical heathcare. The ‘behavioural delay‘ is the time it takes to actually make the call to their doctor’s office, and the ‘medical delay‘ is the time period the patient must wait for their first appointment.

Studies have found those suffering from personal problems, those who believe they cannot be cured, and those who have lived with the symptom for a long period of time, have the highest rate of delay in seeking required care. While noting this, it’s also very important not to ignore those long-term symptoms…. as they need to be examined, especially if it’s been long-term.

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In fact, many people will seek medical advice on their newer symptoms but ignore older ones due to the fact that they have had them for so long. Does that by chance sound familiar?

Another obstacle preventing patients from treatment is ‘Adherence to Medical Advice‘. For example, they’ve visited their medical practitioner, but for various reasons did not follow through with the medical advice given, or they have altered that advice to fit in with their own plans or schedule. Not following medical advice is quite common and another obstacle in prevention treatment.

Most of the time, these delays are a result of Tomophobia, and this phobia has recently been acknowledged as a disorder. The following forms of treatment are now available.

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1. Hypnosis and Systematic Desensitization

This is used to treat dental phobia, and works well in alleviating fear of the unknown. The patient will imagine the scenario through this systematic desensitization, and thus have a greater comfort level going into their appointment. This form of hypnosis can be successful in teaching the patient to transport themselves to a more meditative state during the procedure.

2. Self Injection Anxiety Therapy (SIAS)

Blood-Injection-Injury Phobia‘ is a classified psychological disorder that includes intense fear of blood, injury, needle injection and invasive medical procedures. SIAS has been found to be very successful in relieving some of the anxiety with relaxation techniques during an easy introduction to the tip of a needle.

3. Cognitive Behavioural Therapy

This form of therapy helps with these phobias as it focuses on a new and more appropriate thought process. The patients are asked to question their own maladaptive thinking and to challenge their negative thoughts, replacing them with new and more productive thoughts. This can be beneficial in the long-term because once the new thought process takes over and replaces the old one, it usually lasts.

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Seeking medical attention when you first discover a new symptom and following the exact instructions of your healthcare provider will benefit your health greatly in the prevention of a possible illness. If you can relate to any of the examples in this article then these treatments could help you improve your own personal healthcare routine, and in turn could improve your lifestyle and even possibly extend life longevity!

Featured photo credit: Brogan & Partners via flickr.com

More by this author

Kathleen Lum

Freelance Writer

Hoarding: A Classified Mental Health Disorder, Do You Need Help? Emotionally Distant Relationship Emotionally Distant Relationship, It’s Not Over Yet! Healthcare Phobia, and 3 Ways to Overcome it 9 Ways to Truly Find Happiness Within Yourself

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Last Updated on February 21, 2019

How to Improve Your Memory: 7 Natural (And Highly Effective) Ways

How to Improve Your Memory: 7 Natural (And Highly Effective) Ways

How is your memory? Is your cognitive function as strong as you’d like it to be?

If not, then you’re definitely going to be interested in the memory improvement tips I’ll be sharing with you in this article.

Despite what you might think – or have been told – improving your ability to recall information is certainly possible. You just need to know the right ways to do it. (Don’t worry, as you won’t need to make any significant lifestyle changes.)

So how to improve memory? Let’s dive straight into the first of seven easy ways to improve your memory significantly.

1. Meditate

We live in a world of non-stop, 24/7 information. It’s like a waterfall that’s endlessly pouring news, data, facts and figures into our conscious minds.

Unfortunately, our brains are not designed to absorb this tremendous amount of information. It’s no wonder then, that most people struggle to remember information and recall things.

Even if you believe you have a good memory and are comfortable with multi-tasking, you’ll also be aware that there’s only so much information your brain can process at one time. And research suggests that the more information and distractions, the harder it is for you to transfer information to your long-term memory.[1]

Fortunately, meditation can help you out.

Even if you just meditate for 10 minutes per day, you’ll boost your ability to focus, which in turn, will make it easier for you to remember important facts.

If you need help in shifting into a meditative state, I recommend trying an app like Headspace – which can assist you to achieve this in a convenient and structured way.

And don’t forget, meditation doesn’t just have to be closing your eyes and sitting in a lotus position. Some people prefer to simply take a short walk in nature. This clears and calms their mind, and still provides the all-important boost to their focus.

2. Get plenty of sleep

If you’re sleep deprived or have not been sleeping well, then I’m guessing you’re not remembering well either. This is because sleep and memory are intimately connected.

If you have a busy life and regularly find yourself not getting enough sleep, then this will negatively impact your cognitive abilities – including your memory.

How much sleep should you be getting?

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Well, according to the National Sleep Foundation, you need a minimum of seven to nine hours of sleep per night. If you get this amount of sleep regularly, then within just a few days, you’ll see a tangible improvement to your ability to remember and recall things.

Now, I’ll be honest with you, maintaining a proper sleep cycle is not always easy (especially when the latest Netflix series has just been released!). But if you care about improving your short-term and long-term ability to remember things, then it’s critical that you try to get at least the recommended amount of sleep every night.

Are there ways to hack the sleep cycle?

Yes, there are.

Try these three things:

  • Have a fixed bedtime (preferably before 10pm)
  • Don’t eat too late
  • Make sure your bedroom is as dark as possible

Sleeping is a precious activity. It regenerates your body, clears your mind, and helps with the storing and retrieval of information.

However, don’t sleep just yet, as I want to tell you about another great way to increase memory…

3. Challenge your brain

When was the last time you challenged your brain?

I don’t mean challenged in the sense of overeating or undersleeping. I’m referring to stretching your mental capabilities through things like crossword puzzles, Sudoku and memory games.

To expand your memory bank, and to make your recall razor-sharp, you need to continually challenge your brain.

Feedback from Lifehack readers such as yourself, has suggested that brain training apps are a super-effective way of doing this. Used regularly, these apps can enhance your focus, attention span, problem-thinking ability and memory.

There are hundreds of these apps available (most of them for free), but I recommend starting out with one of the big three:

  • Peak (Android/iOS, free, 10 million+ downloads)
  • Lumosity (Android/iOS, free, 10 million+ downloads)
  • Elevate (Android/iOS, free, 5 million+ downloads)

If you normally spend a chunk of your week playing computer games, then instead of shooting and killing your enemies, why not let some of them live – while you put your attention into boosting your brain power!

Challenging your brain will strengthen your neural pathways and enhance your mental abilities. But don’t just take my word for it, try one of the apps above and see the positive benefits for yourself.

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4. Take more breaks

When I think back to my days as a budding entrepreneur, I distinctively remember working all the hours under the sun – and many under the moon too!

At that time, I believed that breaks were for the weak, and to become wealthy and successful, I needed to shed blood, sweat and tears.

However, I was wrong.

Taking regular breaks is the best way to keep yourself productive, creative and alive to opportunities. It’s also the best way to learn new information.

Let me explain.

Typically, when studying lots of new information, most people will spend hours reading it – in an attempt to learn and remember the content as quickly as possible. Unfortunately, they’ve overlooked something.

Namely, extended study sessions are rarely a good thing, as your ability to retain information naturally declines after a certain period of time.

It’s similar to physical exercise. You wouldn’t attempt to train vigorously for four hours in a row. Instead, you’d take regular breaks to give your lungs, heart and muscles adequate time to recover. Failing to do this will result in muscle cramps and overexertion.

It’s the same with your brain. If you overload it with information, you’ll suffer from mental fatigue.

What’s the answer?

Make sure you take regular breaks when learning new information. I recommend at least a 10-minute break every hour. (You may also want to take a look at the Pomodoro Method.)

If you don’t want to be as regimented as that, then take breaks as soon as you find yourself losing the ability to focus on the new material. Your brain will thank you – and your learning aptitude will move up a level.

5. Learn a new skill

I love this quote, as it’s 100% true – but frequently overlooked:

“Learning never exhausts the mind.” – Leonardo da Vinci

From my experience of helping to develop the careers of dozens of Lifehack employees, I can definitively say that participating in meaningful and purposeful activities stimulates the mind. It also reduces stress and enhances health and well-being.

Let me give you an example of this:

Imagine you work for a global financial institution in one of their call centers. You take over 100 calls a day – many of them complaints. When you started the job a few months back, you were excited to be in full-time employment and working for a household name.

Unfortunately, your initial enthusiasm quickly turned into frustration.

The endless complaint calls began to take their toll on you. And the supervisors irritated you too, as they were far too interested in micro-managing you – rather than letting you work in your own way.

Now, in the story above, the ending could be that you put up with a job you didn’t like, and led a dull and frustrated working life for years and years. However, an alternative ending is this: you channeled your dissatisfaction in to learning a new skill (computer coding). It took you a year or two to get up to speed, but it allowed you to successfully upgrade your career – and the ongoing learning made the call centre job much more bearable.

Clearly, learning new skills gives you impetus, focus and something to aim for. Your brain loves to learn, and you should tap into this by always seeking our new information. And when learning becomes a habit, you’ll find your ability to remember and recall things effortlessly, becomes a habit too.

6. Start working out

If you’re not already working out regularly, then here’s another reason to do so:

Exercising for 20-30 minutes three times a week will improve your long-term memory.

Regular exercise increases blood flow in your body and supplies the brain with extra oxygen and nutrients. And a well-nourished brain is a well-functioning brain!

“But I just don’t have the time?,” I hear you say.

Not a problem.

A research has shown that a daily burst of 60 seconds of high-intensity exercise, offered many of the benefits of the longer exercise routines.[2] So, if you’re short on time – now you know what to do.

Interested in getting started?

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Here are five different ways that will help you work out:

  • Join a gym
  • Join a sports team
  • Buy a bike
  • Take up hiking
  • Dance to your favorite music

7. Eat healthier foods

I’m sure you’ve heard the expression: “You are what you eat.”

This applies to your brain too.

The food that you eat helps determine your brain’s capacity to store and recall information. A poor diet (think junk food + soda!) harms not just your physical health, but your mental health too.

Fortunately, there are several foods that are especially good for your brain and your memory. These include: blueberries, celery and dark chocolate. But anything high in antioxidants will have a positive effect on your brain and memory.

Conversely, highly-processed foods and those loaded with sugar will have a negative impact on your memory. This is due to them providing insufficient nutrients for your brain – leading you to easily suffer from mental fatigue.

Want to be mentally healthy? Then eat and drink an abundance of these for brain health:

  • Turmeric – helps new brain cells grown
  • Broccoli – protects the brain against damage
  • Nuts – improves memory
  • Green tea – enhances brain performance, memory and focus[3]
  • Fish oilfish oil supplements can increase your brain power

Here’re more brain food options that improve memory!

Final thoughts

I sincerely hope these seven memory boosting ways that I’ve covered in this article will be of help to you.

You don’t need to implement them all. I suggest just trying the ones that appeal to you.

But, if you’re serious about dramatically improving your memory, then make a start right now on adopting one or more of the ways I’ve suggested. I’m confident you won’t regret it.

More Resources About Boost Brain Power

Featured photo credit: Eric Ward via unsplash.com

Reference

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