Month: July 2024

Jul 05

What Is Exercise-Induced Asthma—And How Do You Know if You Have It?

What Is Exercise-Induced Asthma—And How Do You Know if You Have It? Feeling out of breath when exercising is a common occurrence and typically a good indicator of how hard you’re working. That’s because it may mean you’re making the effort necessary to keep or enhance your fitness level. However, it’s not always a good sign if your workout leaves you gasping for air. Why? Possible symptoms of exercise-induced asthma, which is easily diagnosed and treated but can be life-threatening if left unchecked. So, how can you distinguish between the typical breathlessness of an exercise and anything more concerning? This is the information you require. What is Exercise-Induced Asthma? Exercise-induced asthma, also known as exercise-induced bronchoconstriction or exercise-induced bronchospasm (EIB), occurs when physical activity triggers the narrowing or spasming of the muscles around the airways, leading to breathing difficulties. EIB is relatively common, affecting approximately 5 to 20% of individuals. It is often seen in people who already have chronic asthma triggered by other factors such as allergies, pollution, or respiratory infections. However, about 20% of individuals with EIB do not have chronic asthma and only experience asthma symptoms during exercise, according to Dr. Purvi S. Parikh, an allergist and immunologist at NYU Langone Health. Although EIB may sound concerning, it is a highly manageable condition. With proper treatment and care, EIB is unlikely to significantly affect your exercise routine. In fact, many elite athletes, including Olympians, have successfully managed their EIB and continue to excel in their sports, as noted by Dr. Parikh. Symptoms of Exercise-Induced Asthma During or after your workout, symptoms of exercise-induced asthma (EIB) may arise. While these symptoms may initially resemble the normal response to exercise, there are important distinctions to be aware of. Recognizing these differences is crucial in order to halt your workout if you suspect an asthma attack. Dr. Parikh emphasizes the danger of continuing to exercise with compromised breathing. Uncontrolled exercise-induced asthma, as well as any form of asthma, can be life-threatening. Dr. Parikh advises individuals experiencing the following symptoms to immediately cease exercising and promptly consult their doctor for an EIB diagnosis. It is particularly important to seek evaluation since other serious conditions, including heart problems, can mimic EIB. Symptoms of EIB include: 1. Difficulty breathing: This goes beyond mild breathlessness associated with exercise. It can feel as if you are trying to breathe through a straw and may persist even after you’ve finished exercising. 2. Coughing: Occasional coughing is typically harmless, but excessive coughing during or after your workout may indicate EIB. 3. Chest tightness and pain: More intense than the usual exercise-induced chest tightness, this sensation involves a squeezing feeling in the chest, ribs, and possibly back. It may persist after you’ve stopped exercising. 4. Wheezing: Characterized by a whistling or rumbling sound during breathing. 5. Dizziness: This is a more severe symptom of EIB and occurs when the airway is significantly constricted, leading to inadequate oxygen intake. What Are the Causes or Risk Factors Individuals with chronic asthma and allergies are at a higher risk of developing exercise-induced asthma (EIB), although the exact reasons why some people develop EIB while others do not remain unclear. Genetic factors may contribute to its occurrence, according to Dr. Parikh. Various factors can trigger EIB in those who have the condition. While any form of exercise can potentially induce EIB, activities that are more cardio-focused and intense, such as running, HIIT workouts, swimming, and heavy weightlifting, are more likely to elicit symptoms, explains Dr. Parikh. Additionally, endurance sports that involve sustained effort, like soccer and long-distance running, are more commonly associated with EIB compared to activities involving intermittent high-intensity bursts, like baseball and football, as stated by Dr. Smart. Weather conditions can also play a role in triggering EIB. Cold weather exercise, such as cross-country skiing, ice skating, or winter running, can prompt symptoms due to the irritation caused by cold, dry air, leading to the constriction of airway muscles, according to Dr. Anand. Conversely, for some individuals, exercising in hot and humid weather can trigger EIB, as mentioned by Dr. Parikh. Other triggers for EIB include pollution, allergies, and irritants like chlorine. How is Exercise-Induced Asthma Diagnosed? The process of diagnosing exercise-induced asthma (EIB) can vary depending on the individual, but typically doctors will begin by gathering information about your medical history to assess the possibility of EIB. They may then conduct a pulmonary function test, during which you blow into a tube connected to a computer that measures your lung function and detects any inflammation in the airways. The results of this test can help determine whether asthma is present, as explained by Dr. Parikh. In some cases, your doctor may also have you exercise on a treadmill and then assess your lung function afterwards to determine if there was a significant drop, which would indicate the presence of EIB, according to Dr. Smart. If your doctor suspects that allergies may be contributing to your symptoms of EIB, they may recommend allergy tests. Alternatively, if they suspect that another underlying condition, such as a heart condition, is causing symptoms similar to EIB, they may order further evaluations, as mentioned by Dr. Parikh. The diagnostic approach may vary based on individual circumstances to ensure an accurate and comprehensive evaluation. What Are the Treatment Options? As previously mentioned, exercise-induced asthma (EIB) is a manageable condition that should not hinder your ability to engage in physical activity when properly treated. Seeking medical attention is crucial if you suspect you have EIB, as it can be effectively managed with appropriate interventions. The most common treatment for EIB involves using a fast-acting asthma medication, such as albuterol, through inhalation before exercising. Albuterol helps relax the muscles surrounding the airways, preventing EIB symptoms. Taking albuterol approximately 15 minutes before a workout is typically effective in preventing EIB symptoms altogether. Some individuals, particularly those with chronic asthma, may require daily use of anti-inflammatory medications like Singulair or inhaled steroids. In certain cases, a combination of

Jul 05

How Are a Narcissist and a Sociopath Different?

How Are a Narcissist and a Sociopath Different? When encountering individuals who are challenging to interact with, it is common to use terms like "narcissist" and "sociopath" to describe them. However, it is important to recognize that these terms are not interchangeable and actually refer to two separate personality disorders: narcissistic personality disorder and antisocial personality disorder (also known as sociopathy). Gaining a deeper understanding of these serious conditions and the distinctions between them can enhance our comprehension of individuals with personality disorders and their unique challenges. Narcissism and Narcissistic Personality Disorder (NPD) Narcissistic personality disorder (NPD) is diagnosed when an individual exhibits pathological personality traits that can significantly impact their functioning in relationships, work, and society. The distinguishing factor is that these traits are extreme and pervasive, causing disruption in various aspects of their life. Common personality traits associated with NPD include self-centeredness, a belief in being superior or special, entitlement, a strong need for admiration and attention, envy towards others or a belief that others envy them, a poor reaction to criticism, and a tendency to play the victim. It is important to note that individuals with NPD have more than just typical narcissistic traits, as their condition significantly affects their daily life and relationships. The effects of NPD can be observed in various ways. For instance, individuals with NPD may rely heavily on the approval of others when setting goals for themselves. The lack of approval or validation can hinder their progress in work or school, potentially leading to negative outcomes such as job loss or academic setbacks. Additionally, individuals with NPD may experience intense mood swings and struggle with empathy, which can result in superficial relationships or the deterioration of existing ones. Certain risk factors have been identified for the development of NPD, including genetic predisposition and experiences of childhood trauma such as neglect or abuse, as well as excessive praise during childhood. Sociopathy and Antisocial Personality Disorder (ASPD) Individuals with antisocial personality disorder (ASPD), commonly referred to as "sociopaths," exhibit behaviors characterized by a lack of empathy and disregard for others’ rights. As outlined in the Diagnostic and Statistical Manual of Mental Disorders, 5th edition (DSM-5), individuals with ASPD may display traits such as manipulativeness, deceitfulness, aggression, callousness, impulsivity, and irresponsibility. These personality traits can significantly impact self-treatment, interpersonal relationships, and social functioning. People with ASPD tend to prioritize their own desires over the well-being of others, struggle to form and maintain close relationships, exhibit intimidating or abusive behavior, and may face difficulties in employment. Individuals with ASPD are more prone to engaging in criminal behaviors, including violent crimes and financial fraud. They also have a higher likelihood of developing a substance use disorder. It is worth noting that a significant portion of the prison population, approximately 40%, is diagnosed with ASPD, whereas the prevalence in the general population is around 4%. ASPD typically emerges during childhood, and several risk factors have been identified for its development. These include genetic predisposition, having a parent with ASPD or a substance use disorder, displaying excessive aggression or conduct disorders during childhood, exhibiting symptoms of ADHD, engaging in cruelty towards animals during childhood, and experiencing a history of physical or sexual abuse. Narcissism vs. Sociopathy Differences NPD and ASPD are two different personality disorders. People with each disorder have distinct differences in behaviors and motivations. Interacting With Others In individuals with Narcissistic Personality Disorder (NPD), there is a tendency towards self-centeredness and a strong desire for attention and admiration from others. They often exhibit selfish and vain behaviors, seeking constant validation and praise to maintain their inflated sense of self-importance. The lack of attention or praise can lead to a sudden shift in their mood, resulting in unpleasant, rude, or cold behavior towards others. In contrast, individuals with Antisocial Personality Disorder (ASPD) typically display a lack of concern for what others think of them, except in situations where they seek revenge or manipulation. They are dismissive of the concerns or feelings of others and do not depend on external approval or validation. Their primary focus is on their own needs and desires, with little regard for the opinions or approval of others. These distinctions highlight the different motivational factors and behavioral tendencies between NPD and ASPD. NPD revolves around maintaining a grandiose self-image and seeking continuous admiration, while ASPD is characterized by a disregard for others and a focus on personal goals without seeking external validation. Understanding Social Norms and Laws Individuals with Antisocial Personality Disorder (ASPD) indeed demonstrate a lack of respect for laws, social norms, and commitments to others. They often prioritize their own desires and needs above societal rules and regulations. Their behavior is characterized by a disregard for the rights of others and a tendency to engage in impulsive and irresponsible actions without consideration for the consequences or societal expectations. On the other hand, individuals with Narcissistic Personality Disorder (NPD) are more likely to conform to laws and social norms, at least superficially. They may be more conscious of their public image and may be inclined to maintain a favorable reputation. While they may display selfish and self-centered behaviors, they are generally less prone to engaging in antisocial behaviors, aggression, and deceitfulness towards others. Lacking Empathy Individuals with Narcissistic Personality Disorder (NPD) and Antisocial Personality Disorder (ASPD) indeed share a lack of empathy and may engage in behaviors that harm others. However, the underlying motivations and reasoning behind these behaviors differ between the two disorders. In the case of NPD, individuals may hurt and exploit others primarily due to their self-obsession and self-centeredness. Their actions stem from a constant preoccupation with themselves, seeking personal gain, admiration, and maintaining a positive image. They may disregard the feelings and well-being of others because their focus is primarily on their own needs and desires. Their behavior revolves around their reputation and self-aggrandizement. On the other hand, individuals with ASPD may deliberately harm others driven by impulsiveness, boredom, or a desire for revenge. Their actions are often

Jul 05

What Is Social Anxiety Disorder?

What Is Social Anxiety Disorder? Social anxiety disorder, previously known as social phobia, is characterized by an intense fear of being humiliated, negatively judged, or embarrassed in social situations. Individuals with this disorder experience significant anxiety that interferes with their daily functioning, including work, relationships, and other aspects of life. In the United States, approximately 7% of adults are diagnosed with social anxiety disorder in a given year, making it one of the most commonly diagnosed anxiety disorders after specific phobia. The exact cause of social anxiety disorder is not fully understood, but there are identified risk factors that can contribute to its development. These include having a family history of social anxiety disorder and experiencing traumatic social experiences. People with social anxiety disorder often experience significant distress and anticipation of certain social situations. They may spend extended periods dreading upcoming events or activities, and even the thought of speaking in front of others can trigger physical symptoms like nausea or a rapid heartbeat. The good news is that effective treatment options are available for social anxiety disorder. Healthcare providers typically recommend therapy as the initial approach, with medication being considered if symptoms persist or are particularly severe. Types of Social Anxiety Disorder In the context of social anxiety disorder, researchers and healthcare providers often distinguish between two main subtypes based on the specific social situations that individuals fear or find challenging. These subtypes are: Specific Social Anxiety Disorder It is also known as non-generalized social anxiety disorder, is characterized by a fear of a limited range of social situations. Individuals with this subtype primarily experience anxiety and distress in specific situations that involve public speaking or performing, such as giving a presentation, delivering a speech, or acting in a play. Generalized Social Anxiety Disorder It is the more prevalent type of social anxiety disorder. Individuals with this subtype experience intense fear and anxiety in almost all social situations. Unlike specific social anxiety disorder, generalized social anxiety disorder encompasses a broader range of social interactions and can significantly impact various aspects of a person’s life. It often begins earlier in life and tends to be more persistent and disruptive. Social Anxiety Disorder Symptoms People with social anxiety disorder experience severe anxiety when faced with unfamiliar people or situations where they perceive themselves to be under scrutiny. This anxiety is more intense than typical shyness or introversion and often develops during childhood or adolescence, though it can also emerge later in life. Individuals with social anxiety disorder may go to great lengths to avoid certain places or events, and they may experience prolonged worry and anticipation leading up to social situations, despite recognizing that their fears may be irrational. Some common triggers for anxiety in social situations include meeting new people, being the center of attention, attending social events with strangers, going to parties, eating in public, and using public restrooms. Many individuals with social anxiety disorder tend to avoid social events altogether, but in some cases, it may be necessary or unavoidable to attend. When faced with anxiety-inducing situations or unexpected embarrassment, individuals with social anxiety disorder may experience various physical symptoms such as blushing, sweating, trembling, a rapid heart rate, rigid body posture, nausea, soft spokenness, and avoidance of eye contact. In children, social anxiety disorder can manifest as crying, tantrums, refusal to participate in classroom or peer activities, and avoidance of social interactions like sports or birthday parties. Recognizing these symptoms is important for early intervention and support. What Causes Social Anxiety Disorder? Social anxiety disorder is characterized by extreme anxiety related to interacting with or being observed by others. While the exact cause is unknown, researchers believe that a combination of factors contributes to its development. One factor is a genetic predisposition, as social anxiety disorder tends to run in families. Studies involving twins have shown that having genetic ties to the disorder increases the likelihood of developing social anxiety disorder. Personal experiences also play a role in the onset of social anxiety disorder. Growing up with a parent who exhibits anxious behavior in social situations or having an overprotective or abusive parent can contribute to the development of the disorder. Additionally, experiencing stressful social events during childhood, such as being bullied or experiencing performance anxiety, can contribute to the development of social anxiety disorder. Research has indicated that individuals with social anxiety disorder may have an overactive amygdala, which is the part of the brain responsible for releasing stress hormones. However, it is unclear whether this overactivity causes the disorder or is a result of it. It is worth noting that women are more likely than men to be diagnosed with social anxiety disorder. How Is Social Anxiety Disorder Diagnosed? Social anxiety disorder often goes undiagnosed or is misdiagnosed as depression, as many individuals mistakenly believe their symptoms are just a part of their personality rather than a treatable medical condition. If you suspect that you may have social anxiety disorder, it is important to speak with a healthcare provider. They will likely conduct a thorough assessment, including a detailed history of your symptoms, review of other health conditions, and possibly a physical examination to rule out any underlying physical issues. A diagnosis of social anxiety disorder is based on meeting the criteria outlined in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) published by the American Psychiatric Association. These criteria include experiencing extreme fear or anxiety in one or more social situations involving possible scrutiny by others, with the anxiety being out of proportion to the actual threat posed by the situation. The individual may actively avoid these social situations or endure them with intense fear or anxiety, leading to significant distress or impairment in functioning. These symptoms must persist for at least six months and are not attributed to substance abuse, another medical condition, or another mental disorder. Treatments for Social Anxiety Disorder The goal of treatment for Social Anxiety Disorder is to alleviate symptoms and improve overall functioning, particularly

Jul 05

What Is Anemia?

What Is Anemia? Anemia is a condition characterized by a reduced number of red blood cells or a low hemoglobin level in the blood, resulting in decreased oxygen-carrying capacity. This can lead to various symptoms and health complications. While anemia can affect people of all ages and backgrounds, certain factors increase the risk of developing the condition. There are several types of anemia, including iron-deficiency anemia, vitamin deficiency anemia (such as folate or vitamin B12 deficiency), hemolytic anemia (where red blood cells are destroyed prematurely), and others. The specific treatment approach for anemia depends on the underlying cause and severity of the condition. In cases of mild to moderate anemia, treatment often involves addressing the underlying deficiency through dietary changes and supplementation. For instance, iron-deficiency anemia may be treated with iron supplements or by increasing dietary intake of iron-rich foods. Vitamin deficiency anemia may require supplements of the deficient vitamin, such as folic acid or vitamin B12. Types Anemia encompasses various types, and while some are more common and treatable, all types can lead to complications if not addressed. Iron Deficiency Anemia Iron deficiency anemia occurs when there is insufficient iron in the body, leading to a decrease in the production of red blood cells. This type of anemia is common, particularly among women and children, and can be caused by inadequate dietary intake of iron, blood loss, or conditions that affect iron absorption. While iron deficiency anemia rarely results in death, it can have significant consequences. Symptoms may include fatigue, headaches, restless legs syndrome, and heart problems. Additionally, pregnant individuals with iron deficiency anemia may experience complications such as preterm labor and low birth weight. It is important to address iron deficiency anemia as it can exacerbate other medical conditions and hinder the effectiveness of treatments. Pernicious Anemia Pernicious anemia is an autoimmune disorder characterized by the body’s immune system mistakenly attacking healthy cells. Although relatively rare, it affects a small percentage of individuals over the age of 60 globally. In pernicious anemia, there are low levels of vitamin B12 in the body, which is necessary for the production of healthy red blood cells and proper functioning of the nervous system. This condition leads to the production of larger-than-normal red blood cells that have difficulty dividing and moving out of the bone marrow, resulting in impaired oxygen transport throughout the body. If left untreated, pernicious anemia can give rise to serious complications, including bleeding, infections, and irreversible damage to the brain or nerves. Infants born to individuals with vitamin B12 deficiency are at a higher risk of developmental delays and birth defects, particularly affecting the brain and spinal cord. Aplastic Anemia Aplastic anemia is a rare but severe blood disorder characterized by the inability of the bone marrow to produce an adequate number of new blood cells, including red blood cells, white blood cells, and platelets. This condition affects approximately two out of every one million people in the United States and is often caused by damage to the stem cells within the bone marrow. In aplastic anemia, the immune system mistakenly attacks and destroys these crucial stem cells, leading to a significant decrease in blood cell production. If left untreated, aplastic anemia can result in serious complications such as an irregular heartbeat, heart failure, increased susceptibility to bleeding disorders, and a higher risk of developing leukemia or other blood-related cancers. The condition carries a high mortality rate, with about 70% of individuals dying within one year if left untreated. However, with appropriate treatment and medical care, the five-year survival rate for individuals under the age of 20 is approximately 80%. It is crucial to seek prompt medical attention and proper treatment to improve outcomes and increase the chances of survival in aplastic anemia. Hemolytic Anemia Hemolytic anemia is a condition characterized by the accelerated destruction of red blood cells, surpassing the rate at which they can be replaced. There are various types of hemolytic anemia, which can be acquired or inherited, and the underlying cause is not always known. This condition is relatively rare, affecting approximately 1-3 individuals per 100,000 people each year, and can occur at any age. While some individuals with mild hemolytic anemia may not require treatment, those with more severe cases are at risk of experiencing serious complications if the condition is left untreated. These complications may include an irregular heartbeat, an enlarged heart, and heart failure. Prompt diagnosis and appropriate management of hemolytic anemia are crucial to prevent and minimize the risk of complications and ensure optimal health outcomes. It is important for individuals with suspected or diagnosed hemolytic anemia to work closely with their healthcare provider to determine the most suitable treatment approach for their specific condition. Anemia Symptoms Symptoms of anemia can vary depending on the severity of the condition and its underlying cause. In mild cases, individuals may not experience noticeable symptoms, while symptoms tend to worsen as anemia progresses. Common initial symptoms of anemia include abnormally pale skin and a feeling of weakness or fatigue. As the condition advances, additional symptoms may manifest, such as dizziness, increased thirst, sweating, rapid pulse, fast breathing, mouth symptoms like tongue swelling, dry mouth, and ulcers, as well as brittle, spoon-shaped nails (koilonychia) and hair loss. More severe anemia can lead to lower leg cramps, shortness of breath, and even brain damage. It is not uncommon to experience heart-related symptoms with anemia, as the heart has to work harder to compensate for the reduced oxygen-carrying capacity of the blood. These symptoms can range from abnormal heart rhythms (arrhythmias) and heart murmurs to an enlarged heart and heart failure. What Causes Anemia? Anemia can arise from three primary causes: Inadequate red blood cell production: This can occur due to nutritional deficiencies, such as insufficient intake of iron, vitamin B12, or folate, which are essential for red blood cell synthesis. Certain medical conditions, like bone marrow disorders or kidney disease, can also hinder the production of red blood cells. Accelerated destruction of red blood

Jul 05

7 Things To Know if You Think You’re Addicted to Your Phone

7 Things To Know if You Think You’re Addicted to Your Phone Is it possible for you to read these words on the screen of your phone? If you replied "yes," then you have a lot of other people to talk to about it. According to figures that were published in 2017 by the media analytics company Comscore, the typical amount of time spent on a smartphone by an adult in the United States in 2016 was around 2 hours and 51 minutes each day. such who, everytime they use Instagram, have emotions of anxiety may now have the peace of mind that comes with knowing that such sensations are an indication of a true addiction. Pick up a copy of Catherine Price’s How to Break Up with Your Phone, which was authored by her in 2018 and won an award for best health writing. Doing so will help you take the first step toward recovery. This brief but information-packed volume serves as both an introduction to the detrimental consequences of excessive smartphone use on our mental and physical health and as a practical guide for a 30-day reset that will assist you in getting back on the path to using your device in a more moderate manner. Price did an outstanding job with her research, and her book contains startling statistics and anecdotes on almost every page that are intended to act as a frightening wake-up call to the reader. In the event that you aren’t yet convinced that the information pertains to you, the following is a list of seven facts and some straightforward advice that may be of assistance if you believe you have an issue with being addicted to your smartphone. There’s a Test for Cell Phone Addiction This is it: The Smartphone Compulsion Test was developed by David Greenfield, PhD, who is affiliated with the Center for Internet and Technology Addiction at the University of Connecticut School of Medicine. According to Greenfield, if a person responds "yes" to more than five of the poll’s 15 questions, it’s likely that they have a connectivity issue with their mobile device. The survey had a total of 15 questions. Give it a go, but make sure you’re prepared for the consequences first. To paraphrase what Price had to say about it, "the only way to score below a 5 on this test is to not have a smartphone." "Phubbing" Is a Thing You are aware that your close friend will frequently sneak glances at her text messages when you are having a serious talk with her, right? Phubbing, which is short for "phone-snubbing," is a term that perfectly defines this behavior since it is so pervasive. Social Media Apps Are Designed To Hook You Do you find that you automatically grab for your phone frequently? You could also choose to refresh your feeds when you have actually just finished checking your social media accounts. Put an end to being so critical of yourself. Almost single app on your phone was painstakingly designed from the ground up by individuals who are well-versed in the science of manipulating brain chemistry in order to incite addictive behaviors. As an example, Price stated, "Instagram has created code that deliberately holds back on showing users new ‘likes,’ so that it can deliver a bunch of them in a sudden rush at the most effective moment possible—meaning the moment in which seeing new likes will discourage you from closing the app." In other words, Instagram wants to offer a load of new likes at the moment in which seeing new likes will encourage you to keep using the program. Smartphones and Slot Machines Have Something in Common You are used to experiencing that familiar rush of excitement each time you pick up the phone to make a call. The expression "intermittent rewards" comes from the field of psychology and refers to the exhilarating experience of being surprised. Which additional well-known technologies take advantage of the fascination with the unknown to encourage obsessive behavior, and what are these technologies? Equipment used in gambling. Price, in response to a question on mobile phones, compared them to portable slot machines. Our Phones Are Altering Our Brains Do you have trouble concentrating on a single job for an extended period of time? Have you discovered that your memory for the things you read has significantly worsened as a result of the fact that you spend so much time reading online? You are not making these things up in your head. According to Price, when we consume digital media, we enter what he calls "an intensely focused state of distraction." This is caused by the chaotic environment created by links and advertisements, as well as the quick bursts of concentration that are required by scrolling, swiping, and tweeting. This distraction can seem to have a brief lifespan, but it actually has chilling repercussions that persist for a very long time. According to Price, a "frequent, focused distraction" is particularly successful in generating long-term modifications in people’s brains. He explains this phenomenon in the following way. Apps Are Selling the Most Valuable Thing We Have Sure, social networking may be a lot of laughs, but as Price pointed out, there’s more to these applications than just posting selfies. Inquiringly, "Have you ever wondered why all social media apps are free?" she probed. The reason for this is because the social media platform itself is not the product, and that users are not the target market. Instead, it is the advertising who are the customers. And we, the audience, are the commodity being sold….Due to the irreplaceable nature of our time and focus, this is a major development. When we choose what to focus on at any given time, we are really deciding how we want to live. There’s a Good Reason Tech Innovators Don’t Let Their Kids Have Devices According to Price’s observations, many of the most influential people in the field of digital technology have made the decision,

Jul 05

Post-Pandemic Anxiety Is a Real Issue—Here’s How to Get More Comfortable During Re-Openings

During the course of the pandemic, the majority of us wanted nothing more than for our regular routines to be reinstated: to be able to attend our favorite yoga class in person, to meet up with a friend at a restaurant for dinner, or to go into the office and chat with coworkers next to the coffee maker (okay, maybe not so much for the last one). Nevertheless, it is reasonable to assume that a good number of us have yearned for increased interaction with other people throughout the course of the last year. Many individuals are excited about the prospect of going back to the get-togethers they used to attend before COVID was implemented since it is now possible, or at the very least is getting more likely on a daily basis. And despite the thrill that comes along with it, there is also a strong likelihood that you will be a little spooked out by all of that more exposure. The reality is that these emotions are very natural, and you should be prepared for the fact that it may take some time to readjust to your new circumstances. “I’m calling it the stranger-danger redux,” Cynthia Ackrill, MD, a stress specialist and editor of the American Institute of Stress’s Contentment Magazine, told Health. She compares the anxiety of interacting face-to-face with another person after COVID treatment to the anxiety she felt as a young child traversing public spaces. Dr. Ackrill adds that when you were a toddler and you’d rush up to a stranger at the mall, your parents would exclaim, “Woah, that’s a stranger.” Now, people are more likely to say things along the lines of, “Woah, that’s another person—without a mask on.” We have been instructed throughout the course of the past year that everyone who is not a part of our bubble, whether they are a stranger or not, poses a threat to us. Even the ones we care about the most may hurt us. According to Dr. Ackrill, “We’ve gone back to this ‘Whom are we supposed to trust?’ [game], and our brain has been doing this for over a year.” It may seem counterintuitive to the entire “getting back to the normal thing,” but there is a reason, or several reasons, why so many people are feeling a little of hesitancy about doing something. What you need to know about any post-pandemic anxiety you might be feeling, as well as how you might deal with it, is outlined in this article. It Took Your Brain a While to Process Wearing a Mask—and It’ll Take It a While to Process Not Wearing One You will likely find yourself in close proximity to individuals outside of your pod as limitations continue to be relaxed as a result of the usage of vaccinations that are safe and effective against COVID-19. This may be out of need (if your company mandates it), or it may be out of choice (if you choose to attend a friend’s birthday event). According to Chivonna Childs, Ph.D., a clinical psychologist at the Cleveland Clinic’s Center for Adult Behavioral Health, who spoke with Health about this topic, it may take some time to retrain your brain not to worry about associating with other unmasked folks when faced with scenarios like these. “We’ve become hyperaware of the people around us,” says Childs. “We feel as if we’ve turned into the mask police: we don’t know their health, and we don’t know if they are carriers. We’ve become used to that by this point.” Dr. Ackrill notes that it took a lot of work for your brain to adjust to the reality of the coronavirus pandemic. He points out that you taught yourself to monitor people around you, and that you are now attempting to convince your body that it doesn’t need to worry about that anymore. This adjustment required a lot of effort. “That’s a lot of training for the brain—we’ve really made it a habit of considering other human beings a danger,” adds Dr. Ackrill. We Still Don’t Know What’s Considered “Safe” in the Post-covid World Yet Even though the United States is still in the process of closing its borders, it may appear as though we have been dealing with COVID-19 for an eternity. However, the virus is still relatively young; it has been around for less than two years. Health professionals are still attempting to completely understand the virus, even while the US continues the reopening process. Even though the Centers for Disease Control and Prevention (CDC) has stated that people who have been fully immunized do not need to wear masks when going outside or inside, there are still a lot of unanswered questions regarding how or if unvaccinated people will be differentiated, as well as how risky it is to simply take people at their word when they say they’ve been immunized. While professionals are doing all in their power to figure out how we can go forward in a secure manner, the unpredictability of the current situation may be contributing to your concern about rejoining society. According to Dr. Ackrill, “it’s not even black-and-white yet what’s safe—there’s a lot of confusion,” According to Shannon O’Neill, PsyD, an assistant professor of psychiatry, who was interviewed for this article by Health, this can have a significant influence on your mental health: “Anticipatory anxiety can be fueled by elements of uncertainty, such as not knowing what to expect.” You May Want To Dismiss the Trauma and Grief You’ve Experienced Over the Last Year—Don’t Do That Think back to where we were at this time a year ago: there were no vaccinations that had been licensed, and the number of deaths caused by COVID-19 in the United States was growing at an alarming rate. It was exceedingly dangerous to go into public places where masks were not required, and professionals in the field of medicine advised everyone to avoid having any kind of interaction with anyone who did not live

Jul 05

What Is Generalized Anxiety Disorder?

What Is Generalized Anxiety Disorder? Generalized anxiety disorder (GAD) is a type of anxiety disorder characterized by excessive and uncontrollable worry about various aspects of life. It affects approximately 2% of adults in the United States. People with GAD experience persistent fear, worry, or dread about everyday situations, even if they are seemingly insignificant. The exact cause of GAD is unknown, but it can be effectively treated once diagnosed. Generalized Anxiety Disorder Symptoms Generalized anxiety disorder (GAD) manifests uniquely in each individual. The primary characteristic of GAD is excessive and disproportionate worry about everyday circumstances persisting for at least six months. In adults, this may manifest as constant and uncontrollable worrying about various aspects of life, including job, health, finances, and relationships. Individuals with GAD often struggle to manage their worry and recognize that their level of concern is disproportionate to the situation. They experience difficulty in controlling their anxious thoughts and may feel overwhelmed by their worries. GAD is associated with both physical and mental symptoms that can significantly impact daily functioning. These symptoms include: Pain Fatigue Shortness of breath Irritability Difficulty concentrating Being easily startled Experiencing headaches Stomachache Muscle aches Feeling restless Having trouble sleeping. The presentation of these signs and symptoms can vary over time. Additionally, they may intensify during periods of heightened stress, such as conflicts in relationships, demanding work periods, or when dealing with health conditions or illnesses. What Causes Generalized Anxiety Disorder? Generalized anxiety disorder (GAD) is characterized by persistent anxiety or feelings of worry and dread, even in the absence of a specific trigger. The body’s response to anxiety can be likened to an internal "alarm" signaling potential danger, leading to both psychological and physical reactions. While the exact causes of GAD are not fully understood, research suggests that a combination of genetic, environmental, and individual factors contribute to its development. Genetics may play a role, as there is evidence of GAD running in families, along with individual brain chemistry. Environmental stress, such as major life changes or traumatic experiences, can also contribute to the onset of GAD. Certain medications, particularly stimulants, may induce feelings of anxiety. Additionally, having another mental health condition, like depression, can increase the risk of developing GAD. GAD typically develops gradually and is more commonly observed in women than in men. It can manifest at any age, from childhood to middle age. Risk Factors Certain factors may increase the risk of developing generalized anxiety disorder (GAD). These risk factors include: Family History: Having a family member with an anxiety disorder or other mental illness can increase the likelihood of developing GAD. There may be a genetic predisposition to anxiety disorders. Traumatic Experience: Experiencing a traumatic event, such as physical or emotional abuse, a serious accident, or a natural disaster, can contribute to the development of GAD. Childhood trauma or growing up in a stressful environment may also increase the risk. Coexisting Mental Health Conditions: Having another mental health condition, such as depression, can be a risk factor for GAD. There is often a comorbidity between different mental health disorders. How Is Generalized Anxiety Disorder Diagnosed? If you suspect you may have generalized anxiety disorder (GAD), it’s important to seek a formal diagnosis from a healthcare provider. Here’s what you can expect during the diagnostic process: Physical Examination: Your healthcare provider will conduct a physical exam to rule out any underlying medical conditions that may be causing or contributing to your symptoms. Symptom Assessment: Your healthcare provider will ask you a series of questions about your symptoms, their duration, and their impact on your daily life. This helps them evaluate whether your symptoms align with the criteria for GAD. Referral to a Mental Health Professional: If your healthcare provider suspects GAD, they may refer you to a mental health professional, such as a psychiatrist or psychologist, for further evaluation and diagnosis. Diagnostic Criteria: A mental health professional will use criteria from the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) to determine if you meet the diagnostic criteria for GAD. This involves assessing the duration and nature of your excessive anxiety and worry, as well as the presence of associated physical or mental symptoms. Screening Tools: In addition to clinical assessment, screening tools like the Generalized Anxiety Disorder Scale-7 (GAD-7) may be used to assist in diagnosing GAD or assessing the severity of symptoms. These tools consist of self-report questionnaires that can provide further insight into your anxiety symptoms. Treatments for Generalized Anxiety Disorder When it comes to treating generalized anxiety disorder (GAD), there are various options available. The most effective treatment plan is often tailored to the individual and may involve a combination of the following approaches: Prescription Medications Prescription medications are commonly used to alleviate symptoms of GAD. Medications for GAD can include: Antidepressants: Selective serotonin reuptake inhibitors (SSRIs), primarily used for treating depression, have also shown effectiveness in treating GAD when taken over an extended period. Benzodiazepines: These sedative medications can provide fast-acting relief during acute anxiety episodes. However, they are generally prescribed for shorter durations due to the potential for tolerance and dependence. Beta-blockers: Heart medications like beta-blockers can help control the physical symptoms of anxiety, providing quick relief. Psychotherapy Different forms of psychotherapy, also known as talk therapy, can be effective in reducing GAD symptoms and helping individuals cope with the disorder. Mental health professionals can recommend the following psychotherapy techniques: Cognitive Behavioral Therapy (CBT): CBT focuses on identifying and modifying unhelpful thought patterns, encouraging adaptive thinking and responses to anxiety. It involves addressing specific anxieties and developing strategies to reduce reactivity. Mindfulness-Based Stress Reduction: This practice involves meditation and intentional focus on the present moment, aiming to cultivate relaxation and alleviate anxious thoughts Complementary and Alternative Medicine (CAM): While several complementary and alternative medicine treatments have been suggested for anxiety disorders, it’s important to note that many lack scientific evidence. These options may include: Acupuncture: A traditional Chinese medicine practice that involves the insertion of thin needles at specific points on the

Jul 05

20 Stress Relieving Foods to Try if You’re Feeling Anxious

20 Stress Relieving Foods to Try if You’re Feeling Anxious In the midst of accumulating work deadlines and a jam-packed social calendar, it can be challenging to find time to create a well-thought-out meal plan. However, when it comes to managing stress levels, the food we consume can play a crucial role in alleviating tension and promoting a sense of calm. Certain foods possess the potential to stabilize blood sugar levels or even positively impact our emotional responses. Below, you will find a list of 20 calming foods known for their stress-reducing properties, along with an explanation of why they can be beneficial in promoting relaxation and well-being. Green Leafy Vegetables When stress hits, the temptation to opt for a cheeseburger may be strong, but choosing a green leafy vegetable-based lunch can be more beneficial. Green leafy vegetables like spinach, for instance, are rich in folate, which aids in the production of dopamine—a brain chemical associated with pleasure—and can contribute to a sense of calm, as noted by Heather Mangieri, RDN, a spokesperson for the Academy of Nutrition and Dietetics. Moreover, a study published in the Journal of Affective Disorders in 2022 examined over 14,500 individuals and found a significant inverse relationship between depression and higher intake of selenium, zinc, and B vitamins, including folate. This implies that a higher intake of these vitamins and minerals was associated with a lower risk of depression. In addition, a study published in Frontiers in Psychology in 2018 explored the dietary habits of college students and discovered that on days when they consumed more fruits and vegetables, they tended to experience increased feelings of calmness, happiness, and energy. While it can be challenging to determine the cause-and-effect relationship between positive thoughts and healthy eating, the researchers observed that healthy eating appeared to predict a more positive mood the following day. Seaweed For sushi enthusiasts, here’s some good news: that seaweed used to wrap your favorite sushi rolls offers additional benefits in relieving stress. Seaweed is notably rich in iodine, an essential mineral with various important functions in the body. Cynthia Sass, MPH, RD, Health’s contributing nutrition editor, highlights that seaweed is one of the few sources of this crucial mineral. The National Institutes of Health (NIH) recognizes seaweed as an excellent dietary source of iodine. Insufficient iodine levels can potentially lead to fatigue and depression. However, even a modest portion of seaweed salad, approximately a quarter cup, can provide over 275% of the daily value of iodine, according to Sass. By incorporating seaweed into your diet, such as enjoying sushi rolls wrapped in it, you can not only savor its delicious taste but also reap the potential stress-relieving benefits offered by its iodine content. Avocado Including regular servings of avocado in your diet could potentially help curb stress eating by providing a sense of fullness and satisfaction. A study published in Nutrient Journal in 2014 investigated the effects of adding half an avocado to participants’ lunches. The findings revealed that incorporating avocado into the meal led to a 40% reduction in participants’ desire to eat more during the three hours following the midday meal. Additionally, the participants reported increased satisfaction and a decreased desire to eat for the subsequent three hours after consuming the avocado. This study suggests that avocado consumption may contribute to a feeling of satiety and help regulate appetite, potentially assisting in managing stress-related overeating tendencies. Adding avocado to your meals can not only offer its creamy and delicious flavor but also potentially support a more balanced approach to eating. Beets Beets, with their high folate content, can contribute to stress relief. Folate is a vitamin known to play a role in supporting mental well-being. Cynthia Sass explains that consuming one cup of beets provides over 30% of the daily recommended intake of folate. Insufficient folate levels have been linked to symptoms such as mental fatigue, forgetfulness, confusion, and insomnia due to its involvement with the nervous system. Furthermore, several commonly used medications, including cholesterol-lowering drugs, anti-inflammatory drugs, diabetes medications, and birth control pills, can deplete the body’s folate levels. By incorporating beets into your diet, you can take advantage of their folate content, potentially supporting optimal brain function, reducing the risk of associated symptoms, and promoting overall well-being. Blueberries Blueberries, known for their abundance of nutrients and antioxidants, are often regarded as a powerhouse food. Heather Mangieri explains that when you’re experiencing stress, your body is engaged in an internal battle. The antioxidants and phytonutrients present in blueberries act as warriors, fighting on your behalf and enhancing your body’s response to stress. In addition, studies have demonstrated that individuals who consume blueberries tend to experience an increase in natural killer cells. These specialized white blood cells play a crucial role in immune function and are vital for counteracting stress, as Cynthia Sass points out. Oranges Naval oranges, with their high vitamin C content, offer a significant portion of the recommended dietary allowances established by the National Institutes of Health (NIH). Vitamin C has been recognized by researchers for its role in the body’s stress response, as indicated in a 2020 study published in the Journal of Thoracic Disease. Cynthia Sass explains that vitamin C not only supports immune function, which can be compromised by stress, but also aids in reducing levels of the stress hormone cortisol. Elevated cortisol levels, if prolonged, can have detrimental effects on the body, including fatigue, cognitive difficulties, increased appetite, and weight gain, particularly in the abdominal area. Oysters Aside from their reputation as aphrodisiacs, oysters have another reason to be admired—their high zinc content. Oysters are considered the food with the highest zinc concentration per serving, as recognized by the National Institutes of Health (NIH). Just six raw oysters provide approximately 32 milligrams (mg) of zinc, which is 400% of the recommended dietary allowance. Keri Gans, RD, explains that zinc plays a role in potentially reducing the body’s response to stress. Zinc is not only an antioxidant, which can strengthen the immune system

Jul 05

Study’ Mindfulness Meditation Works as Well as Common Antidepressant to Reduce Anxiety

Study: Mindfulness Meditation Works as Well as Common Antidepressant to Reduce Anxiety Mindfulness meditation has emerged as a promising treatment option for anxiety disorders, with research showing its effectiveness comparable to commonly-used antidepressants. A randomized clinical trial published in JAMA Psychiatry demonstrated the efficacy of mindfulness-based stress reduction (MBSR) in treating anxiety when compared to the antidepressant escitalopram. This study contributes to a growing body of evidence supporting the use of mindfulness as a powerful tool for managing anxiety. The findings suggest that clinicians, insurers, and healthcare systems should consider recommending and providing reimbursement for mindfulness-based stress reduction as a treatment for anxiety disorders. Currently, mindfulness meditation is only reimbursed by a limited number of providers. By recognizing its effectiveness, more individuals can access this treatment option, potentially expanding treatment choices and making it more accessible to patients. One of the advantages of mindfulness meditation is its versatility and accessibility. Unlike some treatments that require specialized training, mindfulness can be taught by non-clinicians, making it a more widely available option. Sessions can be conducted outside of traditional medical settings, such as schools or community centers, providing flexibility in delivering this intervention. The study’s results highlight the potential of mindfulness meditation to be integrated into mental healthcare practices and contribute to the overall well-being of individuals struggling with anxiety disorders. It emphasizes the importance of considering mindfulness as a valid and evidence-based treatment option for anxiety, ultimately improving patient care and expanding treatment choices. Mindfulness Shown to Reduce Anxiety Symptoms With Fewer Side Effects In the study conducted by Dr. Hoge and her team at Georgetown University Medical Center, 276 individuals diagnosed with generalized anxiety disorder, social anxiety disorder, panic disorder, or agoraphobia were recruited. Out of the initial participants, 208 completed the trial, with ages ranging from 18 to 75 and a mean age of 33. The majority of participants were female (75%) and white (60%). Participants were assigned to either the escitalopram group or the mindfulness-based stress reduction (MBSR) group. The escitalopram group received a daily dose of 10-20 mg of the medication, while the MBSR group underwent an 8-week MBSR program. The MBSR program involved attending 2.5-hour group classes twice a week, led by qualified MBSR instructors who taught various forms of mindfulness meditation such as breath awareness, body scans, and mindful movement. Participants also attended a full-day meditation retreat and were asked to practice meditation for 45 minutes daily throughout the entire eight weeks. At the end of the study, the researchers used the Clinical Global Impressions scale to assess the effectiveness of each intervention. Both groups reported an average 30% reduction in anxiety symptoms after the eight-week period. While the medication group experienced more side effects, including increased anxiety, trouble sleeping, decreased libido, headaches, and nausea, the majority of these side effects were mild. About 80% of individuals in the medication group reported at least one side effect, and ten participants dropped out due to side effects. In contrast, the mindfulness group had only one reported side effect of increased anxiety, and no participants dropped out. It is important to note that the MBSR program used in this study focused specifically on mindfulness meditation and cannot be generalized to other meditation practices. The results highlight the effectiveness of MBSR as a specific mindfulness intervention for anxiety treatment. Dr. Hoge emphasized that while mindfulness therapy can be beneficial, it requires time and effort, and seeking guidance from a trained professional in MBSR is recommended rather than attempting it alone. The support of a trained professional can help navigate any challenges that arise during the practice. Mindfulness Can Interrupt Anxious Thought Patterns Mounting research over the past decade has indicated the potential of mindfulness and meditation in improving one’s relationship with anxiety. For example, a study involving medical professionals working in emergency rooms found that those who practiced mindfulness were less likely to experience anxiety and depression. Another review on mindfulness and anxiety revealed that mindfulness-based practices such as MBSR and MBCT have shown efficacy in reducing symptoms of anxiety and depression in individuals with anxiety disorders. These practices help individuals become more aware of their thought processes, allowing them to interrupt and modify them. Anxiety disorders are characterized by persistent worrying thoughts about the future, often centered around negative outcomes and a perceived lack of control. Mindfulness practice, through breath and body awareness and moving meditations, brings individuals back to the present moment and helps regulate the body’s stress response to future thoughts. It allows individuals to rewire their relationship with anxiety by shifting their focus from external worries to the present experience. Mindfulness practice helps individuals recognize that anxious thoughts trigger physiological responses, which can further exacerbate anxiety. By practicing mindfulness, individuals learn not to let these thoughts overwhelm them and develop the ability to set them aside. This interrupts the snowball effect of anxious thoughts and physiological responses. Rather than eliminating anxious thoughts altogether, mindfulness teaches individuals to acknowledge the thoughts without reacting to them, creating distance between the person and the anxiety-provoking thoughts. By reframing anxious thoughts and recognizing them as passing thoughts rather than facts or threats, individuals can interrupt the feedback loop of anxiety. For instance, shifting the thought "I’m scared I’m going to fail this exam" to "I’m having a thought about failing this exam" allows individuals to create a sense of distance and reduce the impact of anxiety. Mindfulness-Based Therapy May Not Be Right for Everyone While mindfulness-based approaches have shown efficacy in reducing anxiety symptoms, they may be more challenging for some individuals to stick with compared to medication. The study found that participants in the mindfulness group were more likely to discontinue their practice over time compared to those on medication. By the 24-week follow-up, only 28% of participants were still regularly practicing mindfulness meditation, while 52% were still taking medication. Engaging in mindfulness-based therapy requires a significant investment of time and effort, including attending sessions and engaging in regular home practice. Not everyone may be willing

Jul 05

9 Things To Do if You’re Having a Panic Attack

9 Things To Do if You’re Having a Panic Attack You receive an invitation to a party, and although you want to attend, the fear of having a panic attack and feeling trapped in a corner dampens your excitement. Socializing with friends should be enjoyable, but the constant worry about experiencing a panic attack makes it challenging to relax and enjoy the moment. According to psychologist Greta Hirsch, PhD, clinical director of the Ross Center for Anxiety and Related Disorders in Washington, D.C., panic attacks vary in their manifestations, but they are generally treatable. For instance, one person may experience intense heart palpitations, while another might encounter facial flushing and difficulty breathing. Someone else may be concerned about being perceived as having a complete breakdown in front of others. If you frequently experience panic attacks, Hirsch offers the following tips and techniques to help you cope with these challenging situations. Stop Negative Thoughts Upon arriving at the party, you suddenly feel your heart racing and struggle to catch your breath. An overwhelming thought crosses your mind: "What if I need to go to the emergency room?" Hirsch has worked closely with individuals who experience panic attacks to address the fear associated with these physical symptoms. The first step is to modify the internal dialogue. It’s crucial to understand that what you’re experiencing is simply an adrenaline rush, the body’s natural fight-or-flight response, and not a genuine health emergency. Hirsch emphasizes the importance of recognizing that similar sensations of breathlessness or a pounding heart can occur during a challenging workout at the gym. In that situation, there is no sense of imminent danger, as you are not sending yourself a message of being in peril. Accentuate the Positive During therapy, individuals experiencing panic attacks are taught to challenge negative self-talk by using positive coping statements. Keeping a journal can be a valuable tool in this process as it helps individuals identify moments of anxiety and allows them to record positive statements that can be mentally repeated during a panic attack. For instance, Hirsch suggests that one might think, "Although this feels uncomfortable, I can acknowledge and accept it. I have the ability to navigate through this. I don’t have to let it affect me." Dive Into Your Symptoms When you find yourself overwhelmed and concerned about losing control during a panic attack, your natural instinct may be to suppress it immediately. However, Hirsch suggests giving your body permission to react to the symptoms without feeling the need to shut down or escape. To illustrate this concept, Hirsch uses a metaphor of being in the ocean with a large wave approaching, representing the panic attack. Trying to stop the wave by putting your hand out would only result in being knocked over. On the other hand, diving into the wave brings you closer to the shore. It’s important to note that most panic attacks reach their peak within a short duration of about 10 minutes or less, according to the Anxiety and Depression Association of America, after which they typically begin to diminish. Strike Up a Conversation When you find yourself struggling to breathe, there may be a simple solution: engage in conversation with another guest. Speaking with someone requires breathing, which can help alleviate the feeling of breathlessness, as pointed out by Hirsch. Moreover, having a conversation with someone forces your mind to focus on the present moment, rather than getting caught up in worrisome thoughts about passing out or other anxieties. If you’re not yet comfortable approaching someone at the party, you can step out and call someone you trust. This action can help you stay present in the moment, regulate your breathing, and provide a temporary respite from the triggering environment, explained Hirsch. Count Backward If striking up a conversation feels overwhelming, there are other techniques to redirect your panicked mind. One strategy recommended by Hirsch is counting backward from 100 by threes. This exercise requires concentration and helps shift your internal dialogue away from anxious "what if" questions such as, "What if I embarrass myself?" By engaging in this mental task, you can create a cognitive shift and divert your attention from distressing thoughts. Drink Water During a panic attack, physical sensations like a lump in the throat or difficulty breathing can be distressing. Some individuals may also experience a metallic taste or dry mouth as a result of the brain chemicals released during an adrenaline rush, as noted in a study published in the Journal of Dental Research, Dental Clinics, Dental Prospects in 2017. To alleviate these symptoms, Hirsch suggests taking a cool sip of water. Hydrating yourself can help soothe the sensations and provide a momentary relief from the discomfort associated with a panic attack. Control Your Breathing During a panic attack, it is common to experience rapid and shallow breathing, which can contribute to feelings of lightheadedness. However, controlling your breathing can help alleviate these sensations, according to Hirsch. To counteract dizziness and promote relaxation, Hirsch recommends practicing slow, abdominal breathing. This can be done by inhaling for a count of five and exhaling for a count of 10. It may be helpful to practice this technique beforehand while lying down and placing a magazine on your stomach. By observing the rise and fall of the magazine, you can ensure that you are breathing from your belly rather than your chest, which promotes deeper and more calming breaths. Stay Connected to Your Environment While experiencing lightheadedness during a panic attack can be distressing, it is important to remember that it does not necessarily mean you will faint, according to Hirsch. To challenge and counter panicky thoughts of losing control, Hirsch suggests a visual experiment. Focus on a face or a picture in the room and ask yourself if you are perceiving it in the same way a dizzy person would. The likelihood is that you will realize your perception is not distorted, and this can help alleviate the fear of fainting. By objectively observing