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. 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:

1. You must have frequent panic attacks that occur out of the blue.

2. At least one of your attacks must be followed by one month or more of worrying about having another attack.

3. You avoid situations that you think may cause an attack.

4. 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!

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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

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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. 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!

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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

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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.

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!

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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.

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Kylee Roberts, MH Virtual Assistant

Co-written by Amber Madden, NCC, LPCC-S

Mental Health Myths

Mental health is very complex, and therefore is commonly misunderstood. One of society’s biggest problems today is the stigma that has been created against having mental health issues. This is very harmful because it can prevent people from getting the help they need. The only way to stop this is by educating yourself and others on what is true and what is fake about mental health. This post will focus on debunking common myths surrounding mental health and giving you the truth behind them.

Myth #1 : Having a mental illness is rare.

Mental illness is actually more common than cancer and diabetes. About one in five Americans have had issues with their mental health, and one in twenty have a serious mental disorder. Today, about 450 million people are living with a mental or neurological condition.

Myth #2 : It is impossible for children to have mental health issues.

It is very possible for young children to show warning signs of serious mental health issues. Half of mental health disorders show first signs before the age of 14, and three quarters show signs before the age of 24. Because of this myth, many children are deprived of the mental healthcare they need. Giving care to children can help before the illness begins to affect their everyday life.

Myth #3 : Taking medication for your mental illness is bad.

Just like any other illness, sometimes taking medication is necessary. Medication for mental illness can be used to help people function in general and in society. It can also be used to ease symptoms of their disorder. When paired with therapy, medication can greatly improve the quality of someone’s life. Therefore, the use of psychiatric medication should not be looked down upon.

Myth #4 : You cannot prevent mental illness.

Addressing risk factors, such as exposure to trauma, can greatly reduce the chance of having a mental illness. Some different ways you can address risk factors are :

• If you experienced a traumatic event, try to get help as soon as possible. Early treatment can reduce the risk of having problems in the future.

• Reduce the stress level in your job and home.

• Try to keep yourself in positive situations and around positive people. By doing this, you can reduce your overall healthcare costs and have an overall better quality of life.

Myth #5 : There is no way to recover from a mental illness.

Mental health does not stay the same, and can change many times over the course of your life. Going to therapy and getting the help that is needed can help you work through your problem and recover. However, recovery does not always mean that the problem is gone. Recovery means you have learned to live with your problem and you have found ways to cope with it. Some mental health problems never go away, such as schizophrenia. Others, like depression and anxiety, might go away with the proper treatment and care.

This may be surprising to you, but many people genuinely believe these myths surrounding mental health. This is very harmful misinformation. The stigma surrounding getting help for mental health can cause some people to never seek treatment at all. Some even take their own lives because they are scared what people will think of them. This should never happen. Mental illness is nothing to be ashamed of. Learning the truth behind these myths can help you and others, and could possibly save a life.

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Resources

“Mental Health Myths and Facts.” Mental Health Myths and Facts | MentalHealth.gov, https://www.mentalhealth.gov/basics/mental-health-myths-facts .

“Six Myths and Facts about Mental Illness.” NAMI, https://www.nami.org/Blogs/NAMI-Blog/October-2019/Six-Myths-and-Facts-about-Mental-Illness .

familydoctor.org editorial staff and Alex Rice. “Mental Health Myths: Stop the Stigma.” Familydoctor.org, 28 Sept. 2021, https://familydoctor.org/mental-health-myths-stop-stigma/amp/ .

“Myths & Facts About Mental Illness.” Frontier Behavioral Health, 22 June 2022, https://fbhwa.org/facts/about-behavioral-health/myths-facts-about-mental-illness .

“11 Myths about Mental Health.” Medical News Today, MediLexicon International, https://www.medicalnewstoday.com/articles/medical-myths-mental-health-misconceptions .

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By Kylee Roberts, MH Virtual Assistant

Co-Written by Amber Madden, NCC, LPCC-S

When You're Celebrating this July 4th...

I contemplated not writing this. After all, our Nation is at a time in history when everything is very uncertain, tormented and broken. On this 4th of July, a day that marks our freedom, I want to remind you of a few things… of not only all of the things that we have fought for, but also of all the things that could so easily be taken away if we don’t stop fighting.

The position statement from the American Counseling Association says it better than I probably ever could. From the American Counseling Association:

“We recognize that the loss of access to safe, legal abortion may hinder the ability of women to participate within the workplace and society effectively and successfully. Unwanted pregnancies may affect women’s education, employment, earning prospects, and health. These effects would disproportionately fall on those who are already marginalized, those living in poverty, people of color, nonbinary, and transgender people, as well as those who live in medically underserved areas (e.g., few primary care providers, high infant mortality, high poverty). 

Overturning Roe v. Wade means we can expect an increase in economic hardship and insecurity that may lead to increased stress, lower life satisfaction, decreased work productivity, increased turnover, and decreased mental well-being. Professional counselors assist clients and students facing life’s challenges such as the deeply personal decision to have an abortion, and how to access such services.”

Let freedom ring. ~ Amber

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In 1777 all states passed rights to take away a woman’s right to vote.

The first state, Mississippi, granted the right for women to hold property in their own name…. with their husband’s permission.

In 1875 Minor v Happersett, 88 U.S. 162 (1875): The U.S. Supreme Court declares that despite the privileges and immunities clause, a state can prohibit a woman from voting. The court declares women as “persons,” but holds that they constitute a “special category of _nonvoting_ citizens.”

1890 The first state (Wyoming) grants women the right to vote in all elections.

1900 By now, every state has passed legislation modeled after New York’s Married Women’s Property Act (1848), granting married women some control over their property and earnings.

The Constitution is finally AMENDED in 1920 to declare every woman the right to vote.

In 1963 (less than 100 years ago) The Equal Pay Act is passed by Congress, promising equitable wages for the same work, regardless of the race, color, religion, national origin or sex of the worker.

In 1972, in Eisenstadt v. Baird, 405 U.S. 438, the Supreme Court rules that the right to privacy encompasses an unmarried person’s right to use contraceptives.

In 1973 Roe v. Wade, 410 U.S. 113 and Doe v. Bolton, 410 U.S. 179: The U.S. Supreme Court declares that the Constitution protects women’s right to terminate an early pregnancy, thus making abortion legal in the U.S.

In 1974 Cleveland Board of Education v. LaFleur, 414 U.S. 632 (1974), determines it is illegal to force pregnant women to take maternity leave on the assumption they are incapable of working in their physical condition.

In 1976 General Elec. Co v. Gilbert, 429 U. S. 125 (1976), the Supreme Court upholds women’s right to unemployment benefits during the last three months of pregnancy.

In 1978 The Pregnancy Discrimination Act bans employment discrimination against pregnant women.

In 1981 Sandra Day O’Connor is appointed by President Ronald Reagan to serve as the first woman on the Supreme Court.

In 1993 Harris v. Forklift Systems, Inc., 510 U.S. 17 (1993) The U.S. Supreme Court rules that the victim did not need to show that she suffered physical or serious psychological injury as a result of sexual harassment.

In 1994 The Violence Against Women Act funds services for victims of rape and domestic violence, allows women to seek civil rights remedies for gender-related crimes, provides training to increase police and court officials’ sensitivity and a national 24-hour hotline for battered women.

In 2000 United States v. Morrison, 529 U.S. 598 (2000). The U.S. Supreme Court invalidates those portions of the Violence Against Women Act permitting victims of rape, domestic violence, etc. to sue their attackers in federal court.

In 2010 The Affordable Health Care Act is signed into law. Under this law, private health insurance companies must provide birth control without co-pays or deductibles. The law requires private insurance companies to cover preventive services.

In 2013 The ban against women in military combat positions is removed; this overturned a 1994 Pentagon decision restricting women from combat roles.

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Resources:

https://nationalwomenshistoryalliance.org/resources/womens-rights-movement/detailed-timeline/

https://www.counseling.org/news/updates/news-detail/2022/06/24/american-counseling-association-expresses-opposition-to-overturn-of-roe-v.-wade

Amber Madden, NCC, LPCC-S

Bloom Therapy Services, Clinical Director

Grieving the Loss of a Pet

We brought Chester home when he was only 6 weeks old. He was such a tiny thing. When I think back on that time of my new marriage and Chester being our first “child” I am filled with warmth and love. I remember thinking, at the time, the 10-15 years of a life of a pet is such a very long time. Only it isn’t…

This year was Chester’s 12th year with us. While every time I took notice to see him moving slower and his fur graying faster, losing him still seemed like someday away. Last month we said goodbye to Chester. As for many others as well, losing a loved one during the holiday season is never easy. It was a weird thing to notice his empty bed or to no longer see him gazing at the Christmas tree with his brother. More than ever, sounds of door bells ringing on the television was where I noticed his absence the most. He would always grumble and growl as if it were our own doorbell, something that always made me chuckle.

I was very gracious to have received a number of calls from my closest friends and family checking on me during that difficult time. A post on my Facebook must have had over 100 notifications from distant friends and family expressing their condolences. And I received a very special delivery of beautiful Christmas flowers from a fellow Dog Mom who no doubt understands.

However, I want to recognize for many, the loss of a pet is an unusual thing. Losing a pet sometimes goes unnoticed and unmentioned by the people in their own lives. Had it been a human family member, you are sure to receive flower arrangements, baked goods and phone calls from friends checking in on you. However, not everyone will have the pleasure of knowing and understanding the love of a dog or pet the way that you may have.

Here are some things I have taken comfort in since my own Chester’s passing and I hope that you do, too.

A Comfortable Life - We made sure Chester had the very best life. I take comfort in knowing that he had a warm home, all the toys he could want, daily snacks, a food bowl that was filled everyday, comfortable bed and all the snuggles we could give him. While he was just in my life a short 12 years, he spent his whole life knowing he was loved.

Dying with Dignity - They told me that I would know when the time was right. In the days leading up until Chester’s last, I questioned often if it was the right time. I anguished over knowing whether or not to give him more time to get better or if I would be giving up on him too soon? However, when the moment came, I knew in that instant that it definitely was time. We stayed with Chester, holding him until his very last breath. I take comfort in knowing that we made the right decision for him and in knowing that I was there with him until the end.

Being Sad is Okay - There is absolutely nothing wrong with being sad and grieving your pet. The love I gave Chester was true and honest. I know that he loved me, too. Even if others do not understand your grief over the loss of a pet, just know there are many others out there that do. Being sad another is gone from your life means that you cared deeply for them while they were here, no matter what form that may be.

I want to leave you with a poem that I found. I have no idea who wrote the poem, but it gave me great comfort and I hope it does you, too.

The Last Battle

If it should be that I grow frail and weak
And pain should keep me from my sleep,
Then will you do what must be done,
For this — the last battle — can't be won.
You will be sad I understand,
But don't let grief then stay your hand,
For on this day, more than the rest,
Your love and friendship must stand the test.

We have had so many happy years,
You wouldn't want me to suffer so.
When the time comes, please, let me go.
Take me to where to my needs they'll tend,
Only, stay with me till the end
And hold me firm and speak to me
Until my eyes no longer see.

I know in time you will agree
It is a kindness you do to me.
Although my tail its last has waved,
From pain and suffering I have been saved.
Don't grieve that it must be you
Who has to decide this thing to do;
We've been so close — we two — these years,
Don't let your heart hold any tears.

— Unknown

Other helpful resources:

• 7 Self-Care Essentials While Grieving the Loss of a Pet

• Grieving the Loss of a Pet

• Grieving a Pet: How to Cope With the Loss of a Dog