Surrogacy is not just a medical and legal process—it also involves complex psychological aspects that affect all parties involved. Understanding the emotional impact on intended parents, the surrogate mother, and the future child is crucial for a healthy fertility journey. This article explores key mental health considerations and the importance of support systems in surrogacy.

Emotional Challenges for Intended Parents

The fertility journey can be emotionally taxing. Intended parents may experience:

•       Anxiety about the surrogacy process and outcome
•       Fear of bonding with the baby
•       Stress related to financial and legal aspects
•       Feelings of guilt or loss over not carrying the pregnancy themselves

Counseling before and during the process can help couples navigate these emotions and strengthen parent relationships.

The Surrogate Mother’s Mental Health

A surrogate mother may face unique psychological challenges, including:

•       Mixed emotions about carrying a child for another family
•       Concerns about post-surrogacy emotional adjustment
•       Potential risks of attachment to the baby

Providing mental health support and counseling ensures she feels respected and cared for throughout the journey.

Bonding and Attachment Concerns

One of the biggest worries for intended parents is whether they will bond with their child. Strategies to foster connection include:

•       Attending ultrasound appointments together
•       Communicating openly with the surrogate mother
•       Skin-to-skin contact immediately after birth

Post-birth counseling can also help ease the transition into parenthood.

The Importance of Professional Support

Psychological readiness is just as important as medical and legal preparation. Key support options include:

•       Counseling for intended parents and the surrogate mother
•       Support groups for shared experiences
•       Coping strategies for managing stress

Agencies specializing in surrogacy should prioritize mental health resources.

Post-Surrogacy Emotional Care

The emotional impact doesn’t end at birth. Consider:

•       Follow-up counseling for all parties
•       Open communication between the family and the surrogate mother (if agreed upon)
•       Monitoring the child’s emotional development

Surrogacy brings profound joy but also psychological challenges that require careful attention. By prioritizing mental health, support, and open communication, intended parents and surrogate mothers can navigate the emotional impact more smoothly. Ensuring post-surrogacy care and professional counseling helps create a positive experience for everyone involved in this life-changing journey.

By material from: https://www.mother-surrogate.com/

Ever felt stuck in a loop of negative thoughts you just can’t shake? Maybe it’s a voice saying you’re not good enough or that nothing will ever change. Cognitive Behavioral Therapy (CBT) helps you break that cycle. It teaches you to recognize unhelpful thoughts, challenge them, and replace them with healthier ones. In this article, you’ll learn how CBT works, explore practical techniques like thought journaling and exposure therapy, and discover the conditions it can help treat. With the right tools and support, you can rewire your thinking and take control of your mental well-being.

What Is CBT? 

Cognitive Behavioral Therapy, or CBT, is a short-term, evidence-based approach to improving mental health by changing unhelpful thought patterns. The core idea is simple yet powerful: our thoughts influence our emotions, and our emotions influence our actions. Developed by psychiatrist Aaron right now, and how to shift it. It’s practical, collaborative, and goal-focused. You and your therapist work together to develop skills that help you manage distress, shift your perspective, and create lasting change. CBT empowers you to become your own mental coach. 

How CBT Works: The Thinking-Feeling-Behavior Cycle

CBT centers around a triangle: thoughts, feelings, and behaviors. Each part influences the others. For example, if you think, “I’m a failure,” you may feel hopeless and avoid challenges, reinforcing the belief. CBT helps break this cycle by identifying these automatic thoughts and challenging their accuracy. 

Once you catch the pattern, you can replace distorted thinking with more balanced perspectives. A thought like “I always mess things up” becomes “Sometimes I make mistakes, but I learn from them.” These reframes gradually shift how you feel and act. Over time, new thinking habits take root, helping you feel more confident, calm, and in control.

Common CBT Techniques

Thought Journaling

Thought journaling helps you catch negative thoughts in the moment. You record the situation, your automatic thought, how it made you feel, and the evidence for and against it. This allows you to step back, assess the thought’s accuracy, and reframe it more realistically. For example, “They didn’t reply to my message—so they must be mad at me,” might become, “Maybe they’re just busy.” It’s a daily habit that builds awareness and emotional clarity.

Cognitive Restructuring

Cognitive restructuring teaches you to challenge unhelpful thinking patterns like catastrophizing or black-and-white thinking. You learn to ask questions like, “Is this really true?” or “What’s another explanation?” For instance, turning “I’ll never succeed” into “This is hard, but I’ve overcome challenges before.” Over time, this rewiring replaces self-defeating thoughts with empowering ones, reducing anxiety and boosting resilience.

Behavioral Activation

When you’re feeling low, it’s easy to withdraw from life. Behavioral activation helps reverse this by encouraging small, meaningful activities, even when you don’t feel like it. Scheduling enjoyable tasks like a walk, a hobby, or a call with a friend can lift your mood. These positive actions break the cycle of avoidance and help restore motivation, confidence, and joy.

Exposure Therapy 

Exposure therapy helps you face your fears in a gradual and safe manner. Whether it’s public speaking or crowded places, avoiding these situations keeps fear alive. CBT encourages gentle, repeated exposure, starting with manageable steps. Over time, anxiety decreases as your brain learns that the situation isn’t dangerous. This builds confidence and reduces avoidance behaviors that limit your life.

Conditions CBT Helps Treat

• Anxiety Disorders – CBT helps reduce excessive worry, panic attacks, and social anxiety by challenging fearful thoughts and teaching calming strategies. It empowers individuals to face fears and build confidence through gradual exposure and cognitive tools.

• Depression – CBT interrupts negative thought loops and encourages re-engagement with life. It helps individuals challenge hopeless beliefs, set achievable goals, and develop healthier routines that boost mood and motivation.

• PTSD – CBT supports trauma recovery by helping individuals reframe painful memories, reduce flashbacks, and safely face avoided situations. Techniques like cognitive processing and exposure therapy help minimise fear and restore emotional control.

• Other Conditions – CBT effectively treats OCD, insomnia, eating disorders, phobias, and more. Its structured, goal-oriented approach makes it adaptable across many mental health challenges, offering practical skills that lead to lasting change.

What to Expect in a CBT Session

CBT sessions are structured and focused. You and your therapist set clear goals, explore current challenges, and work through specific thoughts or behaviors causing distress. Sessions often include exercises, worksheets, and “homework” to practice between meetings, like tracking thoughts or trying new behaviors. 

The therapist’s role is collaborative: they guide, ask questions, and help you discover patterns, but you are the one who does the work of reframing your thoughts. Progress is tracked regularly, and sessions build on each other, teaching you lifelong skills to manage your mind.

CBT is empowering, not passive. 

Getting Started With CBT

If you’re struggling with persistent negative thoughts or overwhelming emotions, CBT could be a decisive first step toward healing. Contact a mental health professional; your GP can provide a referral or help you find a licensed CBT therapist. Seeking advice from mental health professionals who are qualified through accreditations like an online msw advanced standing program can help you learn how to practice CBT and reframe your thinking.

Many offer in-person or telehealth sessions. For self-guided learning, CBT-based books, apps, and online programs are available, especially for anxiety and depression. 

Remember, CBT isn’t about “fixing” you, it’s about giving you the tools to think and feel better. Avoid self-diagnosing; a qualified therapist can guide the process and tailor the approach to your needs.

You can learn to rewire your thinking and change your life. CBT empowers you to identify unhelpful thoughts, reshape your perspective, and take meaningful action. Whether you’re facing anxiety, depression, or simply feeling stuck, CBT offers proven tools that work. With guidance, practice, and self-compassion, new ways of thinking become second nature. Your mind is powerful—start small, be patient, and trust the process.Beck in the 1960s, CBT has since become one of the most researched and effective therapies available. 

Unlike therapies that delve deeply into your past, CBT focuses on what’s happening in your mind 

Good health is not only about visiting the doctor when we feel unwell. It also comes from small daily choices that strengthen our body and mind. According to the World Health Organisation, many premature deaths from non-communicable diseases, such as heart disease, stroke, and type 2 diabetes, can be prevented through healthy lifestyle choices. The World Heart Federation further estimates that about 80% of cardiovascular disease, including heart disease and stroke, is preventable through diet, physical activity, and avoiding tobacco use. This shows how we eat, move, rest, and manage stress, directly impacting how often we need medical care.

Simple habits like regular physical activity, balanced nutrition, and proper sleep can make a big difference over time. Preventive care is not just about avoiding illness. It also improves our quality of life, boosts energy, and reduces healthcare costs in the long run. This article highlights daily habits that can help reduce doctor visits and support long-term health.

Building a Strong Body

Good physical health is the foundation for living longer and having fewer health problems. The habits we follow each day shape our immune system, energy, and resilience. According to Dr. William Henderson, a psychiatrist at Fullhousepill, many chronic conditions like heart disease, diabetes, and high blood pressure are linked to lifestyle choices. This means we have more control over our long-term health than we often realise. Focusing on movement, nutrition, hydration, rest, and skin care can lower the risk of illness and reduce

the need for frequent doctor visits. Small, consistent actions can create significant changes over time.

1.  Regular Physical Activity

Movement is not just for fitness. It helps the heart, lungs, muscles, and even mental health. According to the Centres for Disease Control and Prevention, adults should aim for at least 150 minutes of moderate-intensity exercise each week. This can be brisk walking, swimming, cycling, or even dancing in your living room. Strength training at least twice weekly supports muscle mass, bone strength, and joint health. Stretching keeps the body flexible and helps prevent injuries. Avoid sitting for hours without a break, as long periods of inactivity are linked to obesity, type 2 diabetes, and early mortality.

2.  Balanced Nutrition

Food is fuel, but it’s also a form of medicine. The Harvard School of Public Health recommends filling your plate with fruits, vegetables, whole grains, lean protein, and healthy fats like those from nuts, seeds, and olive oil. These foods supply vitamins, minerals, and antioxidants that protect the body from disease. Limiting processed snacks, sugary drinks, and refined carbs helps prevent blood sugar spikes and supports weight control. Mindful eating, paying attention to hunger and fullness, can reduce overeating and improve digestion.

3.  Hydration

Water is essential for almost every process in the body, from regulating temperature to flushing out toxins. The U.S. National Academies of Sciences suggest about 2.7 litres of fluids daily for women and 3.7 litres for men, including water-rich foods and herbal teas. Staying hydrated can improve energy, mood, and skin health. Replacing sugary drinks with water lowers the risk of cavities and weight gain. Even mild dehydration can cause headaches and reduce focus.

4.  Adequate Sleep

Sleep is when the body repairs itself. The National Sleep Foundation recommends 7–9 hours of quality sleep for adults. Going to bed and waking up simultaneously every day supports your body clock. Poor sleep can weaken the immune system, affect memory, and raise the risk of chronic conditions. Creating a calming bedtime routine, such as reading, light stretching, or dimming lights, can improve sleep quality.

5.  Sun & Skin Protection

Skin is our largest organ and the first barrier against harmful elements. Ultraviolet radiation from the sun can cause premature ageing and increase the risk of skin cancer. The American Academy of Dermatology advises using broad-spectrum sunscreen daily, even on cloudy days. Wearing hats, sunglasses, and light long-sleeved clothing during peak sun hours offers extra defence. Protecting your skin now can prevent serious issues later in life.

Strengthening Mental and Emotional Well-being for Better Health

Mental and emotional health are closely connected to physical well-being. According to the American Psychological Association, chronic stress can weaken the immune system, raise blood pressure, and contribute to heart disease. On the other hand, positive mental habits can lower the risk of illness and improve recovery times. Emotional resilience, strong social bonds, and mindful living are as important as exercise and nutrition for reducing doctor visits.

1.  Stress Management

Stress is part of life, but long-term stress can harm the body. It increases inflammation, disrupts sleep, and may trigger unhealthy coping habits. Techniques such as meditation, deep breathing, or yoga have been shown to lower cortisol levels and improve mood.

Spending time in nature is also adequate. A 2019 study in Frontiers in Psychology found that a 20-minute nature experience, walking or sitting, was enough to significantly lower cortisol levels, with the most significant decline occurring between 20 and 30 minutes. Hobbies like painting, cooking, or playing music can shift the mind away from tension and promote relaxation.

2.  Social Connection

Human beings are wired for connection. The Harvard Study of Adult Development, which has tracked people for over 80 years, found that strong relationships are one of the most reliable predictors of long life and good health. Friendships and family bonds provide emotional support, reduce feelings of loneliness, and even lower the risk of depression. Making time for loved ones, joining community groups, or volunteering can help maintain these connections.

3.  Mindfulness

Mindfulness means focusing on the present moment without judgment. It helps reduce anxiety, sharpen focus, and improve emotional control. According to research published in JAMA Internal Medicine, mindfulness meditation can enhance the quality of sleep and reduce symptoms of anxiety and depression. Practising mindfulness doesn’t require an exceptional setting; it can be as simple as paying attention to your breath during a coffee break or noticing the taste and texture of food during a meal.

Simple Preventive Steps to Stay Healthier Longer

Prevention is one of the most effective ways to reduce the need for doctor visits. According to the World Health Organisation, up to 60% of health factors are linked to lifestyle choices and environment, not medical care alone. Good hygiene, avoiding harmful habits, and keeping up with screenings create a strong defence against illness.

1.  Hygiene Practices

Basic hygiene plays a huge role in preventing disease. According to the U.S. Centres for Disease Control and Prevention (CDC), Community-based handwashing programs can lower diarrhoea cases by 23–40% and respiratory illnesses by 16–21%. For people with weakened immune systems, the reduction in diarrhoea can reach up to 58%. Using soap

and clean water for at least 20 seconds is most effective. Oral health matters too; brushing twice a day, flossing daily, and scheduling dental checkups can prevent gum disease, which is linked to heart problems.

2.  Avoidance of Harmful Habits

Some habits directly harm health over time. Smoking damages nearly every organ and is a significant cause of lung cancer and heart disease. The CDC reports that quitting smoking can add up to 10 years to life expectancy if done early. Excessive alcohol intake raises the risk of liver disease, certain cancers, and high blood pressure. Drinking in moderation, up to one drink per day for women and two for men, is considered safer by most health experts.

3.  Routine Health Screenings

Even with healthy habits, regular checkups are essential. Screenings can detect issues early, when they are easier to treat. The U.S. Preventive Services Task Force recommends age-specific tests such as blood pressure checks, cholesterol tests, cancer screenings, and vaccinations. Staying current with immunisations protects the individual and the community by reducing the spread of preventable diseases.

Making Healthy Habits a Lasting Part of Life

Healthy routines work best when they become part of daily life rather than short-term efforts. According to the National Institutes of Health, habits formed through small, consistent actions are more likely to last and deliver long-term health benefits. Structure,

self-monitoring, and gradual change can help turn good intentions into lasting results.

1.  Consistent Daily Schedule

Our bodies thrive on rhythm. Regular meal times, exercise, and sleep help regulate hormones, energy levels, and mood. People with stable daily routines report better mental health and higher life satisfaction. Predictable schedules also make it easier to fit in healthy practices without feeling rushed.

2.  Progress Tracking

Tracking habits can boost motivation and highlight progress. Journals, planners, or health apps make it easier to see trends in activity, diet, sleep, and mood. According to a study in the American Journal of Preventive Medicine, dietary self-monitoring is one of the strongest predictors of weight loss success and maintenance over time. Similarly, a meta-analysis in the International Journal of Behavioural Nutrition and Physical Activity found that

self-monitoring interventions significantly reduced sedentary behaviour in adults.

3.  Gradual Implementation

Significant lifestyle changes can feel overwhelming, but small steps are easier to maintain. Adding one habit at a time allows the mind and body to adjust. The habit stacking method, linking a new action to an existing routine, has improved consistency. For example, doing

five minutes of stretching right after brushing your teeth each morning can eventually become automatic.

Adapting Healthy Habits to Your Age and Health Needs

Health strategies are not one-size-fits-all. Age, medical history, and physical ability all influence the kind of habits that work best. According to the National Institute on Ageing, tailoring routines to personal needs increases safety and effectiveness. By adjusting activity levels, nutrition, and screenings to match each stage of life, we can maintain health and reduce unnecessary doctor visits.

1.  Physical Activity Adjustments

Younger adults may focus on building strength, endurance, and flexibility. Older adults can benefit from lower-impact exercises like swimming, walking, or tai chi, which support balance and joint health. For those with limited mobility, chair exercises and light resistance bands can keep muscles active without strain. Always match the intensity of activity to your comfort and medical guidance.

2.  Nutrition for Different Stages

Nutritional needs change over time. Children and teens need higher amounts of protein, calcium, and iron for growth. Adults benefit from a balanced mix of macronutrients and antioxidants to prevent disease. Older adults may require more vitamin D, B12, and fibre to support bone health, energy, and digestion. Consulting a healthcare provider or registered dietitian can help fine-tune these needs.

3.  Screening and Prevention Priorities

Preventive care shifts with age. Younger adults may need fewer screenings, but regular dental, vision, and basic health checks remain essential. Middle-aged adults should add screenings for blood pressure, cholesterol, and certain cancers. For older adults, screenings for osteoporosis, hearing loss, and cognitive health become more relevant. Personal or family medical history can also affect which screenings are most important.

Final Thoughts

Staying healthy is not about avoiding the doctor entirely. It is about building a lifestyle that supports the body and mind, so medical visits become less frequent and more about prevention than treatment. From regular movement and balanced nutrition to stress management and routine screenings, each habit plays a role in strengthening our defences. According to the World Health Organisation, many of the world’s most common chronic illnesses are preventable through daily lifestyle changes. The earlier we begin, the more benefits we can see over time: better energy, stronger immunity, and a higher quality of life. Even minor adjustments, when done consistently, can make a lasting difference. Good health is an investment, and the returns are priceless.