Anxiety Article Roundup
When people receive a mental health diagnosis, or just want to learn more about mental health as a whole, they usually venture onto the internet. Even though the internet is not always reliable, it can be a good place to find facts and stories about mental health topics.
When people receive a mental health diagnosis, or just want to learn more about mental health as a whole, they usually venture onto the internet. Even though the internet is not always reliable, it can be a good place to find facts and stories about mental health topics. However, it is very important to check the source that you are reading from and make sure it is reliable. For today’s post, I decided to find some reliable blogs that will educate you readers on anxiety. I am going to include some factual blog posts, and some stories that people have surrounding anxiety, as well. I hope these blogs help you to understand anxiety better.
#1 “What is anxiety, and how can you deal with it?” by Rhiannon Wardle
https://www.futurelearn.com/info/blog/what-is-anxiety
#2 “Anxiety ; What it is , what to do” by Francesca Coltrera
https://www.health.harvard.edu/blog/anxiety-what-it-is-what-to-do-2018060113955
#3 “My Journey With Anxiety And Panic Disorder” by Anonymous
https://www.nami.org/Personal-Stories/My-Journey-with-Anxiety-and-Panic-Disorder
#4 “ My Struggles With Anxiety And Depression” by Alyssa
https://www.thealist.me/alyssas-thoughts/anxiety-and-depression/
#5 “Anxiety…it’s more than the stuff that is going on in your mind” by Sue Wood and Chris Williams
https://www.anxietyuk.org.uk/blog/anxietyits-more-than-the-stuff-that-is-going-on-in-your-mind/
#6 “COVID-19 Anxiety” by David H. Rosmarin
https://www.centerforanxiety.org/covid-19-anxiety/
#7 “ All About Anxiety : Coping Mechanisms And Support” by Anonymous
https://www.familycentre.org/news/post/anxiety-blog-posts
#8 “Treatments for Anxiety” by Adam Felman, medically reviewed by Marc S. Lener
Kylee Roberts, MH Virtual Assistant
Co-written by Amber Madden, LPCC-S
How to Practice Positive Thinking
One of the biggest problems in the world today is pessimism. Pessimism is when you have a negative outlook towards almost everything in life. This can cause more stress, and negatively affect your mental health. Turning pessimism into positive thinking can be a hard transition, but it comes with many benefits. Positive thinking can increase your life-span and lower your chances of developing depression. In this article, I am going to give some tips on how to think positively.
One of the biggest problems in the world today is pessimism. Pessimism is when you have a negative outlook towards almost everything in life. This can cause more stress, and negatively affect your mental health. Turning pessimism into positive thinking can be a hard transition, but it comes with many benefits. Positive thinking can increase your life-span and lower your chances of developing depression. In this article, I am going to give some tips on how to think positively.
Identify Where The Negative Thinking Is Coming From
The first thing you need to do when you are trying to think positively is assess your life and find the source of the negativity. Is it coming from a situation in your life? Is it coming from negative thoughts about yourself? Once you find where the negative thoughts are stimming from, then it is time to slowly transition those thoughts into positive ones. Take small steps into thinking about the negative things in your life positively. It can be hard, but putting a positive spin on the bad things in your life can help your mental health tremendously.
Spend Time With Positive People
One thing that can trigger a pessimistic mindset is being around others with a pessimistic mindset. We humans tend to copy the behavior of the people around us. By surrounding yourself with people who are positive, it can encourage you to be positive, as well. Putting yourself around positive people can give you encouragement, help you reach more goals, and boost your self-esteem. Try looking for people who encourage you instead of people who put you down.
In conclusion, having a positive mindset is great for your mental health. While a negative mindset can lead you to feeling fatigued and stressed, a positive mindset uplifts your energy and gives you a better quality of life. If you are struggling with developing a positive mindset, visit a mental health professional and voice your concerns.
Resources
Mayo Foundation for Medical Education and Research. (2022, February 3). How to stop negative self-talk. Mayo Clinic. Retrieved August 6, 2022, from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950
Santos-Longhurst, A. (2019, February 21). How to think positive and have an optimistic outlook: 8 tips. Healthline. Retrieved August 6, 2022, from https://www.healthline.com/health/how-to-think-positive#overview
Think positive: 16 simple ways to start thinking positive. The Berkeley Well-Being Institute. (n.d.). Retrieved August 6, 2022, from https://www.berkeleywellbeing.com/think-positive-16-ways-positive-thinking.html
Kylee Roberts, MH Virtual Assistant
Co-written by Amber Madden, LPCC-S
What is Panic Disorder?
Panic disorder is a common mental illness in today’s society. Every year, about 11% of Americans have a panic attack, and 3% of them go on to be diagnosed with panic disorder. People with this disorder typically begin to show symptoms during their adolescent/early adult years.
Panic disorder is a common mental illness in today’s society. Every year, about 11% of Americans have a panic attack, and 3% of them go on to be diagnosed with panic disorder. People with this disorder typically begin to show symptoms during their adolescent/early adult years. The majority of people who have panic disorder are female; however, any gender can develop this disorder. In this post, I am going to describe panic disorder and how you can get help for it.
What is Panic Disorder?
Panic disorder is when a person has frequent panic attacks. A panic attack is a sudden feeling of fear that comes over someone, even if no danger is present. Panic attacks can cause physical reactions, such as sweating and shaking. However, not everyone that has had a panic attack will develop this disorder. People with panic disorder are so afraid of having another attack that they change their everyday life to avoid things that could cause them to have an attack.
What are some symptoms of Panic Disorder?
Some symptoms of panic disorder include:
Many sudden panic attacks
Fear about when another attack will come
Avoidance of situations that could cause an attack
Symptoms of a panic attack include:
Chest pain
Chills
Intense fear
Shaking
Sweating
Nausea
Heat flashes
Dizziness
What causes Panic Disorder?
It isn’t known exactly why people develop panic disorder. However, it is proven that panic disorder can be hereditary. Also, people with other health issues, such as anxiety and depression, are more prone to panic attacks than others. Alcohol and drugs can increase your risk of developing panic disorders. Some experts think that panic attacks are caused when the body’s survival instincts work too strongly and/or too often. Many parts of the brain and biology play a role in developing panic disorder.
How do I get diagnosed with Panic Disorder?
To be diagnosed with panic disorder, according to the DSM-5, you must meet the following criteria:
You must have frequent panic attacks that occur out of the blue.
At least one of your attacks must be followed by one month or more of worrying about having another attack.
You avoid situations that you think may cause an attack.
Your panic attacks aren’t caused by medication, a medical condition, or another mental health condition.
If you are only suffering from panic attacks and not from panic disorder, it is still important that you seek help for your issue. Not all of this list has to be met for a serious issue surrounding panic attacks to be present.
What are the treatment options for Panic Disorder?
One way to treat panic disorder is by using a Cognitive Behavioral Therapy, a form of psychotherapy. You discuss your feelings and your triggers with a mental health professional, and they help you change your reaction to them. As your response to your triggers change, panic attacks happen less frequently. Also, certain antidepressants and anti-anxiety medications can make panic attacks less severe and less frequent. Things you can do at home are exercise regularly, have a healthy diet, and manage your stress.
It is important that you get help as soon as you start having panic attacks. Even if it is not a panic disorder, something else could be wrong. Panic attacks can cause extreme stress and stop you from doing things that you love. There is no need to be embarrassed about seeing help for your panic attacks, for you may find a treatment that works wonders for you!
Resources
U.S. Department of Health and Human Services. (n.d.). Panic disorder: When fear overwhelms. National Institute of Mental Health. Retrieved July 21, 2022, from https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms
Panic attacks: Panic disorder, anxiety disorder, symptoms, causes. Cleveland Clinic. (n.d.). Retrieved July 21, 2022, from https://my.clevelandclinic.org/health/diseases/4451-panic-disorder
Mayo Foundation for Medical Education and Research. (2018, May 4). Panic attacks and panic disorder. Mayo Clinic. Retrieved July 21, 2022, from https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021
Mayo Foundation for Medical Education and Research. (2018, May 4). Panic attacks and panic disorder. Mayo Clinic. Retrieved July 21, 2022, from https://www.mayoclinic.org/diseases-conditions/panic-attacks/diagnosis-treatment/drc-20376027
Kylee Roberts, MH Virtual Assistant
Co-Written by Amber Madden, LPCC-S
Three Ways to Practice Self-Care
One of the most overlooked things by people today is self-care. Sometimes, people get so caught up in their life they forget to take time for themselves. One aspect of self-care is keeping tabs on your mental health. Even small acts of self-care can affect your mental health positively.
One of the most overlooked things by people today is self-care. Sometimes, people get so caught up in their life they forget to take time for themselves. One aspect of self-care is keeping tabs on your mental health. Even small acts of self-care can affect your mental health positively. Finding a form of self-care that works for you and fits your lifestyle can be challenging. In this article, I am going to explain three different kinds of self-care that work for many and that you should definitely try out!
#1 Getting a healthy amount of sleep every night
When you do not get enough sleep, it can negatively affect your mental health. It can cause moodiness and can cause stress to your relationships. It can also cause you to have a lower attention span. However, getting enough sleep at night can reduce anxiety and health risks. If you are struggling to get enough sleep at night, try making a schedule with a set time to go to sleep and a set time to wake up. Getting a good amount of sleep can improve your mental health and your quality of life.
#2 Making time for down-time
It can be very easy to get caught up in your life and forget about taking time to care for yourself. With school and/or a job, it can be hard to find time to really focus on yourself. It is very important to find time to rest or do things that you would enjoy. For example, take thirty minutes out of your day to read a book or sit outside in the sun. It does not have to be for an extended amount of time. Taking 15 minutes a day to shut everything off and just close your eyes and relax can bring many positive benefits for your mental health.
#3 Finding a hobby that you enjoy
There are many hobbies that do not take a lot of time to participate in and can affect your health positively. Some people like to knit; others may read or exercise. Whatever your hobby may be, find time to participate in it. Doing something you love can help ease your mind and help you relax, which your body definitely needs.
There are many other kinds of self-care that are not listed in this article. If none of these peak your interest, research different kinds. Your mental and physical health should not be overlooked, and self-care can be a great way to improve both!
Resources :
U.S. Department of Health and Human Services. (n.d.). Caring for your mental health. National Institute of Mental Health. Retrieved July 17, 2022, from https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health#part_8445
University Health Service. Ten Things You Can Do for Your Mental Health | University Health Service. (n.d.). Retrieved July 17, 2022, from https://uhs.umich.edu/tenthings
Miles, M. (2022, May 20). Cracking the code on how to take care of your mental health. BetterUp. Retrieved July 17, 2022, from https://www.betterup.com/blog/how-to-take-care-of-mental-health?hs_amp=true
Team, B. and S. (2022, March 25). Here's what happens when you don't get enough sleep (and how much you really need a night). What Happens When You Don't Get Enough Sleep? – Cleveland Clinic. Retrieved July 17, 2022, from https://health.clevelandclinic.org/happens-body-dont-get-enough-sleep/amp/
Kooiman-Cox, L. (2022, February 14). 8 types of self-care. Willowstone Family Services. Retrieved July 17, 2022, from https://www.willowstone.org/news/8-types-of-self-care
Kylee Roberts, MH Virtual Assistant
Co-Written by Amber Madden, LPCC-S
Common Treatments for Anxiety and Depression
Did you know mental illness affects over ten million people, and half of that number do not receive any form of treatment? After a diagnosis, it can be hard to decide what to do and what treatment route to take. This post is going to focus on giving different treatment options for some of the most diagnosed mental disorders. Those include Major Depressive Disorder, General Anxiety Disorder, and Panic Disorder.
Did you know mental illness affects over ten million people, and half of that number do not receive any form of treatment? After a diagnosis, it can be hard to decide what to do and what treatment route to take. This post is going to focus on giving different treatment options for some of the most diagnosed mental disorders. Those include Major Depressive Disorder, General Anxiety Disorder, and Panic Disorder.
What are some common treatment routes for Depression?
Depression is a common mood disorder that induces feelings of sadness and dread. The first thing you should do if you are suffering symptoms of depression is go to a mental health professional and get a diagnosis. After your diagnosis, you can start considering different treatment routes. One option for treatment is medication. Your doctor may prescribe to you an antidepressant, which may be paired with an antipsychotic or a mood stabilizer. Keep in mind, it is important to look at the side effects and risks of said medication before committing to taking it. Therapy is also a good form of treatment. Talking with a mental health professional can help you find ways to cope with your depression and replace your negative thoughts with positive ones. Brain stimulation therapy is also an option, which stimulates brain cells and sends electrical currents through the brain to relieve severe depression. Sleeping regularly, surrounding yourself with people you love, and trying to stay positive may also relieve some symptoms. If your symptoms are very severe, a hospital stay may be needed.
What are some treatment options for Anxiety?
Anxiety is a constant feeling of worry or fear. After a diagnosis, it is important to establish some sort of treatment plan. One thing you could do on your own is learn more about Anxiety and develop some relaxation techniques that work for you. Cognitive Behavioral Therapy is used to help with Anxiety. This type of therapy teaches you ways to ease your symptoms and get back to everyday life. Some of these skills include positive self-talk and challenging your fears. Regular therapy can also be used as a form of treatment. Exposure Therapy can also be used. Exposure Therapy works by confronting your fears head-on, and is an effective form of treatment. A doctor might pair your other forms of treatment with an antidepressant or anti-anxiety medication. Going to a support group with other people who struggle with Anxiety could also help you find out new coping mechanisms and ways to ease your symptoms.
What should I do after being diagnosed with Panic Disorder?
A person with Panic Disorder suffers from severe panic attacks. It is always important to educate yourself when you are diagnosed with a disorder. You can research ways to calm down during a panic attack and see if those methods work for you. Psychotherapy, where a patient talks regularly with a therapist, is commonly used to treat Panic Disorder. Therapists typically use methods like Cognitive Behavioral Therapy, which is designed to change how you react to a panic attack, and Exposure Therapy, which is used to help patients overcome their fears surrounding their disorder. Medication, such as Anti-Anxiety and Beta-Blockers, can also be paired with other forms of treatment.
Finding the right treatment for you can be stressful and seem impossible. However, finding the right treatment is trial and error. You could try medication and not get any better, but try Psychotherapy and see yourself start to improve. It is important to not give up when searching for the right treatment plan. Almost every mental disorder can reach some kind of recovery through treatment, whether it be learning to cope with your disorder or it going away completely!
Resources
“Depression (Major Depressive Disorder).” Mayo Clinic, Mayo Foundation for Medical Education and Research, 3 Feb. 2018, https://www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007.
“Depression: Types, Symptoms, Causes & Treatment.” Cleveland Clinic, https://my.clevelandclinic.org/health/diseases/9290-depression.
“Anxiety Disorders.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 4 May 2018, https://www.mayoclinic.org/diseases-conditions/anxiety/diagnosis-treatment/drc-20350967.
“Managing and Treating Anxiety.” Managing and Treating Anxiety - Better Health Channel, https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/anxiety-treatment-options.
“Panic Disorder: When Fear Overwhelms.” National Institute of Mental Health, U.S. Department of Health and Human Services, https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms.
Kylee Roberts, MH Virtual Assistant
Co-written by Amber Madden, NCC, LPCC-S
Join our Book Club community! It’s free!
Bloom Book Club
A supportive reading community for individuals and professionals.