Alegna Blog

How to deal with narcissism

Whether it’s a co-worker, friend and family member, almost everyone knows someone with a narcissistic personality. Those with a narcissistic personality have an elevated sense of self-importance. They have a sense that they are in charge (at work and home), believe their ‘uniqueness’ can only be understood by a select few, and can require excessive admiration.   For those who work or live with the narcissist, life can become so complicated; you wish the narcissist would just “quit it”. Unfortunately, that’s not an option. As hard as it is to hear, narcissism is something to be dealt with – not necessarily something that can be overcome.   The good news is armed with the right strategies; you can learn to co-exist with the narcissist(s) in your life.   Lower Your Expectations – As you’ll never receive total emotional nurturing in a narcissistic relationship, ensure you keep your expectations realistic. When you’re with them, try to magnify their good qualities, while understanding they are somewhat emotionally limited. Accepting this truth will help you stop asking for something your family member, spouse or co-worker is unable to give (e.g. unconditional love, emotional support, etc.).   Strategise Your Needs – Due to a lack of empathy, narcissists have a lot of troubles focusing on the needs of others – even loved ones. So, ensure you don’t bother them with every little issue that crops up. When you need them to do something for you, ask for their help. To achieve a good result, ask for assistance in areas they are interested or gifted in.   Never Make Your Self-Worth Dependent on Them – Whatever you do, don’t get caught in the trap of trying to please a narcissist. […]

Life De-cluttering Tips For Spring

Can you never find what you need? Do you have trouble parting with anything; holding on to it ‘in case you use it someday’? Is clutter taking over your life? If you answered ‘yes’ to any of these questions, it’s time to de-clutter your home and regain your life. It may seem overwhelming at first, but with a little help from de-cluttering expert Peter Walsh, you’ll regain your space, health and happiness.   A home filled with excessive ‘stuff’ that is being saved for ‘someday’ can do more than crowd out your personal space. Clutter can affect you physically (make you feel physically drained), emotionally (heighten your stress levels) and psychologically (decrease your mood). So a thorough tidy up will reinvigorate your entire being. And with the winter chill almost behind us, now is the perfect time for a spring clean.   According to renowned home organisation expert Peter Walsh, by following a few basic principles, even the messiest of homes can leave clutter in the dust.   #1 Be in the Moment In cleaning, as in life, tasks become much more manageable if you concentrate on one room at a time. Before you even start cleaning your bedroom, kitchen, or whatever room it may be, create a vision for the space. Imagine how you would like it to look, create a step-by-step plan to get there, and visualise your ideal space while you are working. When you’re done, you’ll know there’s no better feeling than a plan being realised.   #2 Get the Kids Involved While most kids hide when the subject of cleaning comes up, by getting them involved, it’ll be fun for both of you. There’s no better time to teach the […]

By |Tuesday, September 8, 2015|Uncategorised| Comments

Treating Anxiety

Are you mentally and physically exhausted, consumed with worry to the point that it interferes with every aspect of your life? If so, you are suffering some form of anxiety. When you are caught in the vice-like grip of anxiety, it can be nearly impossible to imagine ever being free. Fortunately, however, anxiety can be effectively treated. For the vast majority of patients, their quality of life improves dramatically. Read on for treatment options for various forms of anxiety.   Treating Generalised Anxiety – There is a plethora of ways to treat Generalised Anxiety Disorder (GAD); so choose one (or a combination) which suits you.   Changing thought patterns – When you worry, you engage in negative self-talk about trying circumstances. While you may think worrying is preparing you to face the worst-case scenario, more often than not, it is unproductive. Once you give up the idea that worrying is helpful, you can challenge these irrational fears and learn to accept that life has uncertainties.   Connect with others – GAD often leaves you feeling powerless and alone. However, the more connected you are, the less vulnerable you’ll feel. Building a strong support system will dramatically improve your physical and emotional health while providing confidence that someone will always be there for you.   Self-management techniques like these are sufficient for most GAD sufferers. However, if you still feel overburdened, seek professional help.   Treating Hereditary Anxiety – According to common belief, hereditary traits and problems are hardwired and therefore, can’t be fixed. Fortunately, this is not the case for hereditary anxiety. Traditional anxiety treatments, such as medication, cognitive behavioural therapy and self-care techniques are just as effective in treating hereditary anxiety.   Treating Organic […]

By |Wednesday, August 12, 2015|Anxiety, General, Wellness| Comments

Types of Anxiety

While generally associated with constant worriers, anxiety doesn’t discriminate – it can affect everyone at some stage. Whenever the word anxiety is mentioned, most everyone can relate to the feeling – insomnia, rapid heart rate, muscle tension and inability to concentrate, to name a few.   We’ve all felt anxious before an exam or job interview, however, when anxiety becomes somewhat of a “default state” and interferes with your everyday life, it can be debilitating. Anxiety takes many forms, but the important thing to remember is it is treatable.   Generalised Anxiety – Anxiety is the body’s response to difficult or dangerous circumstances. It is a generalised, unfocused feeling of fear, worry and unease, which is generally an overreaction to a subjectively unpleasant situation. Accompanied by muscle tension, restlessness and lapses in concentration, anxiety can be a helpful response if it spurs you into action. Physically, it engages a ‘fight or flight’ response, while psychologically, it keeps you alert and gives you the wherewithal to deal with problems. However, when experienced regularly, anxiety is debilitating – it disrupts your work, social life and overall participation in life.   Hereditary Anxiety – A recent landmark study has shown evidence that anxiety may be an inherited trait from parents. Research has found that the brain structure that accompanies psychological conditions like anxiety and depression are passed down through the generations. The researchers discovered that about 30 percent of the variation in early anxiety could be attributed to family history, while a further 35 percent attributed to inherited genes. Through the research, they found the regions of the brain activated during stressful situations were much more active in chronic anxiety sufferers. And that this overactivity is solely inherited […]

By |Thursday, July 23, 2015|Uncategorised| Comments

The Positive Impact of Running on Depression

For those who suffer from depression, it can become a difficult existence. Some days, simply getting out of bed can be a challenge. Depending on your situation, you may have opted for traditional treatment options. These can include regular therapy sessions, coupled with antidepressants. While these are fantastic treatments, for many they are not the all-encompassing solution. Surprisingly, the missing link could lie in keeping your body taut and healthy. We all know running is the secret to staying in shape. However, growing evidence suggests a daily jog may keep the black dog at bay. A recent landmark study was published in the American Journal of Preventative Medicine. The study focussed on adults with mild to moderate depression. They found that depressive symptoms were cut by half in those who engaged in 30 minutes of aerobic exercise three times a week. To put this in perspective, participants experienced the same reduction in their depressive symptoms as those taking antidepressants or undergoing cognitive therapy. Whatever your fitness level, running regularly will help you sleep better, feel happier and have a more positive outlook. The link between exercise and depression isn’t entirely clear. However, regular exercise increases serotonin levels, which increases positive feelings. Once you are feeling a little better, exercise can help inhibit depressive symptoms returning. While exercise is certainly not a cure for depression, it can certainly help ease symptoms in several ways. These include: Releasing endorphins, the feel-good hormones, in the brain Reducing chemicals in the immune system that worsen depression, and; Elevating body temperature (which has calming effects). Regular exercise also has psychological and emotional benefits, such as: Increasing confidence: Reaching personal exercise goals (even small ones) will boost your self-confidence and help […]

By |Tuesday, July 14, 2015|Uncategorised| Comments