Category: Anxiety

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 It’s Like Battling Type 2 Diabetes When You Have an Anxiety Disorder?

What It’s Like Battling Type 2 Diabetes When You Have an Anxiety Disorder Sarah Ellefson, a Minnesota native, grew up familiar with anxiety due to her father’s own battle with it during her childhood. When she turned 18, she also began experiencing anxiety herself. Her first panic attack occurred at her parents’ house, and she found solace and support from her father, who understood firsthand what she was going through. Ellefson is just one of the many individuals who grapple with generalized anxiety disorder (GAD) in the United States. According to the Anxiety and Depression Association of America, over 6.8 million Americans experience GAD in any given year. GAD is characterized by excessive worry about various events or activities, such as work or school. People with GAD struggle to control their worrying, which can have an impact on their ability to function effectively in professional and social settings. Stress Eating and Other Health Issues Ellefson’s experience with anxiety had a profound impact on her physical well-being, leading to stress eating and stomach pain. However, it was her unexpected diagnosis of type 2 diabetes that prompted her to seek healthier ways to manage her anxiety effectively. In January 2012, while at work in health care administration, Ellefson noticed her vision had become blurry, prompting her to contact her doctor immediately. Despite having previously tested negative for diabetes and not experiencing typical symptoms like extreme thirst or hunger, her blood sugar level measured a startling 440. Her doctor described her situation as fortunate, akin to surviving a car crash without a seatbelt. Ellefson was prescribed multiple oral medications and insulin to control her diabetes. However, her anxiety continued to have a significant impact. She experienced frequent panic attacks, pervasive sadness, and a lack of understanding about how to manage her condition, which lasted for nearly a year and a half. During this challenging period, Ellefson’s anxiety contributed to weight gain of over 40 pounds and a neglect of self-care. She began to isolate herself, avoiding social engagements and experiencing a decline in both mental and physical health. Medical professionals even indicated the possibility of early signs of kidney damage and advised against attempting pregnancy. A turning point occurred when Ellefson reached a breaking point at work, experiencing a panic attack that prompted her to seek immediate help. She connected with a psychologist who specialized in anxiety, a step that marked the beginning of her journey towards regaining control and acknowledging her need for assistance. By seeking professional support and guidance, Ellefson took proactive steps to address her mental health and gradually reclaim her life from the grip of anxiety. The Magic of Physical Activity The psychologist played a crucial role in helping Ellefson find calmness and encouraged her to start getting out of the house, even if it was just for short walks. She began by walking to the end of the street and gradually increased her distance, eventually conquering a footpath around a nearby lake. However, she still needed additional support, which came from a persistent coworker. Initially, Ellefson made excuses, believing she couldn’t run due to her weight and concerns about her heart and joints. Despite her reservations, her friend persisted and convinced her to sign up for a gym. Unexpectedly, Ellefson found herself training for a 5K and engaging a personal trainer, a relationship that has continued for six years. As she became more physically active, Ellefson noticed a reduction in her panic attacks and an increased outgoing nature. She emphasizes that her workouts are not solely for calorie burn but serve as a means to calm her mind, even a simple 30-minute walk. While her fitness journey helped alleviate anxiety, Ellefson recognized that managing her type 2 diabetes required a comprehensive approach, including improvements in her diet. This led her to discover the benefits of meal prepping—an approach that allowed her to plan and prepare nutritious meals in advance. The Wonders of Eating Better Sarah Ellefson’s journey towards better mental and physical health involved adopting the practice of meal prepping six years ago. Due to her demanding work hours and exhaustion after workouts, she struggled to find the energy to cook healthy meals and avoid falling back into unhealthy eating patterns. Meal prepping became a valuable tool in setting herself up for success by ensuring she had nutritious meals readily available. When meal prepping, Ellefson focuses on creating colorful and nutrient-dense meals, with half of her plate consisting of vegetables and the other half incorporating a healthy source of lean protein. This approach has helped her stay on track even when traveling. She found that by consuming whole, unprocessed foods, she could reduce cravings—a significant factor given her history of emotional eating. Additionally, she enjoys taking pictures of her meals, further enhancing her commitment to healthy eating. Her dedication to addressing her mental and physical well-being paid off as she successfully lost 90 pounds and eliminated all diabetes medications, including insulin. Ellefson’s transformation empowered her, allowing her to feel proud of the progress she had made after previously feeling as though life was passing her by. A year after discontinuing her medications, she became pregnant with her son, Ben. Throughout the pregnancy, Ellefson maintained her healthy habits under close medical supervision. Although she had to reintroduce insulin midway through the pregnancy, she stayed committed to her overall health. As she experienced improvements in her mental and physical health, Ellefson learned to be kinder to herself. While she still carries some of her baby weight, she has adopted an accepting attitude and avoids perfectionist tendencies associated with her anxiety. Her approach now revolves around doing her best and focusing on progress rather than aiming for unattainable perfection. Being a working mom, Ellefson recognizes the importance of having a strong support system. She has built friendships through the gym and running, and her husband has been a pillar of support. When she faced a setback and had to resume medication, her husband joined her on runs, turning it into

Jul 03

What It’s Like Battling Type 2 Diabetes When You Have an Anxiety Disorder

Sarah Ellefson, a Minnesota native, grew up familiar with anxiety due to her father’s own battle with it during her childhood. When she turned 18, she also began experiencing anxiety herself. Her first panic attack occurred at her parents’ house, and she found solace and support from her father, who understood firsthand what she was going through. Ellefson is just one of the many individuals who grapple with generalized anxiety disorder (GAD) in the United States. According to the Anxiety and Depression Association of America, over 6.8 million Americans experience GAD in any given year. GAD is characterized by excessive worry about various events or activities, such as work or school. People with GAD struggle to control their worrying, which can have an impact on their ability to function effectively in professional and social settings. Stress Eating and Other Health Issues Ellefson’s experience with anxiety had a profound impact on her physical well-being, leading to stress eating and stomach pain. However, it was her unexpected diagnosis of type 2 diabetes that prompted her to seek healthier ways to manage her anxiety effectively. In January 2012, while at work in health care administration, Ellefson noticed her vision had become blurry, prompting her to contact her doctor immediately. Despite having previously tested negative for diabetes and not experiencing typical symptoms like extreme thirst or hunger, her blood sugar level measured a startling 440. Her doctor described her situation as fortunate, akin to surviving a car crash without a seatbelt. Ellefson was prescribed multiple oral medications and insulin to control her diabetes. However, her anxiety continued to have a significant impact. She experienced frequent panic attacks, pervasive sadness, and a lack of understanding about how to manage her condition, which lasted for nearly a year and a half. During this challenging period, Ellefson’s anxiety contributed to weight gain of over 40 pounds and a neglect of self-care. She began to isolate herself, avoiding social engagements and experiencing a decline in both mental and physical health. Medical professionals even indicated the possibility of early signs of kidney damage and advised against attempting pregnancy. A turning point occurred when Ellefson reached a breaking point at work, experiencing a panic attack that prompted her to seek immediate help. She connected with a psychologist who specialized in anxiety, a step that marked the beginning of her journey towards regaining control and acknowledging her need for assistance. By seeking professional support and guidance, Ellefson took proactive steps to address her mental health and gradually reclaim her life from the grip of anxiety. The Magic of Physical Activity The psychologist played a crucial role in helping Ellefson find calmness and encouraged her to start getting out of the house, even if it was just for short walks. She began by walking to the end of the street and gradually increased her distance, eventually conquering a footpath around a nearby lake. However, she still needed additional support, which came from a persistent coworker. Initially, Ellefson made excuses, believing she couldn’t run due to her weight and concerns about her heart and joints. Despite her reservations, her friend persisted and convinced her to sign up for a gym. Unexpectedly, Ellefson found herself training for a 5K and engaging a personal trainer, a relationship that has continued for six years. As she became more physically active, Ellefson noticed a reduction in her panic attacks and an increased outgoing nature. She emphasizes that her workouts are not solely for calorie burn but serve as a means to calm her mind, even a simple 30-minute walk. While her fitness journey helped alleviate anxiety, Ellefson recognized that managing her type 2 diabetes required a comprehensive approach, including improvements in her diet. This led her to discover the benefits of meal prepping—an approach that allowed her to plan and prepare nutritious meals in advance. The Wonders of Eating Better Sarah Ellefson’s journey towards better mental and physical health involved adopting the practice of meal prepping six years ago. Due to her demanding work hours and exhaustion after workouts, she struggled to find the energy to cook healthy meals and avoid falling back into unhealthy eating patterns. Meal prepping became a valuable tool in setting herself up for success by ensuring she had nutritious meals readily available. When meal prepping, Ellefson focuses on creating colorful and nutrient-dense meals, with half of her plate consisting of vegetables and the other half incorporating a healthy source of lean protein. This approach has helped her stay on track even when traveling. She found that by consuming whole, unprocessed foods, she could reduce cravings—a significant factor given her history of emotional eating. Additionally, she enjoys taking pictures of her meals, further enhancing her commitment to healthy eating. Her dedication to addressing her mental and physical well-being paid off as she successfully lost 90 pounds and eliminated all diabetes medications, including insulin. Ellefson’s transformation empowered her, allowing her to feel proud of the progress she had made after previously feeling as though life was passing her by. A year after discontinuing her medications, she became pregnant with her son, Ben. Throughout the pregnancy, Ellefson maintained her healthy habits under close medical supervision. Although she had to reintroduce insulin midway through the pregnancy, she stayed committed to her overall health. As she experienced improvements in her mental and physical health, Ellefson learned to be kinder to herself. While she still carries some of her baby weight, she has adopted an accepting attitude and avoids perfectionist tendencies associated with her anxiety. Her approach now revolves around doing her best and focusing on progress rather than aiming for unattainable perfection. Being a working mom, Ellefson recognizes the importance of having a strong support system. She has built friendships through the gym and running, and her husband has been a pillar of support. When she faced a setback and had to resume medication, her husband joined her on runs, turning it into a family activity. Her son, Ben, has also become involved in the meal

Jul 03

6 Cognitive Distortions That Could Be Fueling Your Anxious Thoughts

Developing an awareness of different modes of thinking can greatly enhance one’s understanding and problem-solving abilities. It is possible to identify these patterns not only in oneself but also in others. When recognizing such patterns, it is important to acknowledge the occurrence of “mind traps” or “cognitive distortions” and take a step back. One particular cognitive distortion that we personally struggle with is catastrophizing, which we will address first. 1. Catastrophizing Amplifying anxiety, catastrophizing is a distorted thinking pattern that tends to magnify negative outcomes. It involves jumping to the worst possible conclusions or perceiving situations as far more dire than they truly are. Many of us can relate to this tendency to imagine worst-case scenarios, as it can become a default response. When faced with challenges or situations, our minds engage in a continuous “what-if” game, contemplating the potential occurrence of these worst-case scenarios. Catastrophizing can manifest in two primary ways: firstly, by casting a negative light on present circumstances, and secondly, by envisioning a future riddled with multiple anticipated misfortunes. Breaking free from this cycle may pose a challenge, but there are simple steps to acknowledge and control it, especially when dealing with anxiety: 1. Recognize the occurrence of catastrophizing: Be aware of when this thinking pattern takes hold. 2. Document your negative thoughts: Maintain a personal record of what transpired and objectively note your thoughts about the situation. Additionally, document your subsequent reactions or behaviors. 3. Adjust your self-talk: Foster a forgiving and hopeful internal dialogue. Instead of attempting to entirely eliminate catastrophizing, recognize that the worst-case scenario isn’t always as terrible as it may initially seem. By consciously applying these steps, you can work towards minimizing the impact of catastrophizing on your well-being and mindset. 2. Polarized Thinking Polarized thinking occurs when individuals perceive outcomes or viewpoints as strictly right or wrong, leaving no room for middle ground. This kind of thinking, characterized by the belief in absolute good or bad, sets unattainable standards and contributes to heightened stress levels. Polarized thinking becomes apparent when one’s hopes and expectations are solely centered around a single event or outcome, such as gaining admission to a desired college course, seeking approval from others, pursuing a specific income level, or striving for a particular level of satisfaction. To counter polarized thinking, it is essential to recognize that most things in life fall within a spectrum between triumph and tragedy. Understanding that there are various levels and shades of success and failure can help alleviate the pressure of extreme thinking. It’s important to internalize the understanding that no single accomplishment or failure will singularly determine one’s future happiness. Life is a dynamic journey, and growth and fulfillment come from a multitude of experiences, not just one specific outcome. Moreover, it is unrealistic to expect that personal values will remain static or that others will share the same values. Recognizing and accepting the diversity of perspectives and priorities among individuals can contribute to more balanced thinking. When confronted with the fear of failure, it can be helpful to assess the actual consequences of such an outcome and develop a plan for coping with them. By preparing for potential setbacks and having strategies in place, individuals can mitigate the overwhelming sense of catastrophe and better manage the situation. By adopting these approaches, individuals can challenge polarized thinking and cultivate a more flexible and resilient mindset, leading to reduced stress levels and a healthier perspective on success and failure. 3. Filtering Filtering is a cognitive distortion where individuals selectively focus on the negative aspects of a situation while disregarding or minimizing any positive elements. This skewed perception can lead to a distorted and pessimistic view of reality. To counter filtering, it is important to develop the ability to evaluate situations objectively and clearly, even if negative aspects stand out more prominently. This involves consciously challenging oneself to see the bigger picture and consider all aspects of a situation, including the positive ones that might have been filtered out. Seeking out positives within a given situation can help balance the perspective and counteract the tendency to solely focus on the negative. Actively searching for and acknowledging the favorable aspects can provide a more accurate and balanced view of reality. Another important step is to resist the inclination to downplay or minimize one’s efforts or achievements. Often, individuals engaging in filtering tend to dismiss their successes or discount their accomplishments. It is crucial to recognize and give credit to one’s own efforts and achievements, no matter how small they may seem. Additionally, acknowledging personal growth by comparing past performance can be helpful. Reflecting on how far one has come and how they have improved over time can provide a more realistic and positive outlook. By recognizing progress and learning from past experiences, individuals can cultivate a sense of self-awareness and motivation to continue growing and evolving. By consciously applying these strategies, individuals can counteract the effects of filtering and develop a more balanced and constructive perspective on situations, allowing for a healthier and more positive mindset. 4. Personalization Personalization is a cognitive distortion in which individuals believe that others’ actions, moods, or behaviors are a direct response to them personally. This leads to a constant evaluation of one’s worth and a tendency to compare oneself to others. To address personalization, it is crucial to recognize that not everything people do or say is about oneself. Understand that individuals may be experiencing a bad mood or going through their own personal challenges, which may have nothing to do with you. It’s important to acknowledge that their emotions are not necessarily a reflection of your actions or worth. Recognize that people have their own thoughts and concerns that may be unrelated to you. Avoid assuming that every action or expression is directed at you specifically. Others may have various factors influencing their behavior that have nothing to do with your actions or presence. If you genuinely believe that you might have done something to upset someone,

Jul 02

Using Cooking To Help Ease Your Anxiety

In recent years, there has been considerable discussion about the potential connection between cooking and alleviating anxiety. Culinary courses targeting depression and anxiety have emerged, and prominent publications have highlighted the therapeutic benefits of cooking for mental health. However, the science behind the relationship is complex, according to Todd Farchione, a clinical psychologist at the Center for Anxiety and Related Disorders of Boston University. While there are reasons for optimism, it is essential to approach the topic with a balanced perspective. To gain insights into the matter, Health magazine interviewed Farchione and Kat Kinsman, author of “Hi, Anxiety: Life With a Bad Case of Nerves” and a senior food and drinks editor at ExtraCrispy.com. The focus of the discussion was generalized anxiety disorder (GAD), a condition that reportedly affects 18% of adult Americans. By exploring the perspectives of these experts, the article aims to shed light on the potential benefits of cooking for anxiety relief while acknowledging the nuanced nature of the relationship. Cooking Requires Mindfulness Farchione highlights a couple of notable aspects regarding cooking and anxiety. Firstly, he mentions that for some individuals, cooking can be a relaxing activity with a mindful quality. Engaging in the process of cooking and being in the zone can have benefits for individuals with anxiety as it allows them to focus on the present moment. Anxiety often involves a future-oriented state accompanied by worries, so being able to divert attention from those concerns and focus on kitchen tasks can be helpful. However, Farchione notes that the extent to which cooking is relaxing varies depending on personality traits, as perfectionistic tendencies, for example, may hinder the relaxation aspect. Kinsman, who personally experiences generalized anxiety disorder, panic disorder, and depression, finds that engaging in kitchen activities helps break the cycle of anxiety in her brain. Whether it’s grilling, baking, or using her Instant Pot, she finds these tactile activities to be tremendously soothing. Even though her current dietary restrictions prevent her from baking, she appreciates that cooking requires her to stay away from gadgets and distractions. The physical engagement with the cooking process helps her stay present in the moment, which she considers a positive and beneficial aspect. By disconnecting from email and social media, she breaks the cycle of anxiety perpetuated by the constant need for new information and potential triggers. The State of Flow Can Help Improve General Well-being Another potential way in which cooking can help alleviate anxiety is through the concept of “flow” in positive psychology. Flow refers to a state of effortless absorption in an activity, where the challenge level matches one’s skill level, resulting in a sense of engagement and well-being. Farchione explains that achieving a flow state is possible with cooking if the challenge level is balanced and one’s skill level is adequate. For some individuals, cooking presents an opportunity to experience this flow state, leading to an improvement in well-being. While it may not be immediately apparent how cooking can induce this state of flow, Kinsman acknowledges that she had to consciously decide to view cooking as her relaxing activity. It required a deliberate shift in mindset and recognizing that cooking could provide uninterrupted time for herself. She finds comfort in the concrete and measurable outcomes of cooking, as her particular brain prefers activities that have tangible results. With her expertise in the kitchen, she feels confident and less worried while cooking. Farchione notes that although the specific brain mechanisms involved in this phenomenon are not yet fully understood, engaging in activities like cooking can help break the pattern of worry. Cooking’s focus on measurement and following recipes can be engaging enough to create an alternative pathway, diverting attention away from anxiety. Similarly, other tasks or exercises that require focus and engagement, such as coloring books, can provide a similar effect of temporarily shifting one’s mindset away from anxiety. Cooking Is Social and Involves Positive Feedback Cooking not only offers the potential for personal satisfaction but also connects with social activities and the opportunity to share the creation with others, receiving feedback in return, according to Farchione. This aspect of cooking can contribute to positive experiences and promote overall well-being. Kinsman emphasizes the reward that comes with cooking—feeding oneself. The clear outcome of preparing a meal provides a sense of fulfillment and purpose. Kinsman often cooks alongside her husband, who prepares cocktails, and they view it as a dedicated time to be together and unwind. This shared experience allows them to decompress and enjoy each other’s company, providing a soothing and enjoyable environment, unless hunger starts to intensify. By highlighting the social aspect and the intrinsic reward of nourishing oneself, both experts underscore the positive and gratifying nature of cooking. It serves as an opportunity for connection, relaxation, and a means to fulfill basic needs while engaging in a shared activity. Let’s Maybe Not Call It “Therapy” Farchione cautions against labeling cooking as a form of therapy specifically, emphasizing that it is premature to designate any particular activity as therapy. He suggests that engaging in activities that promote mindfulness and present-moment experiences can offer benefits for individuals seeking relief from stressors and worries in their lives. While he doesn’t explicitly endorse the term “cooking therapy,” he acknowledges the potential benefits of activities that allow individuals to disengage from a worry process and find a sense of calm and focus. Instead of focusing on specific labels, he highlights the importance of finding activities that facilitate a mindful and present experience to support well-being. How to Get Started It’s important to acknowledge that everyone has their own ways of unwinding, and there is no judgment in choosing convenience options like ordering delivery or preparing frozen meals. However, in today’s food-centric era, there are various cooking methods available that can provide a sense of fulfillment and relaxation. Kinsman suggests alternative cooking appliances for those who may not have access to a stovetop. Pressure cookers or slow cookers can be just as beneficial in creating satisfying meals. Kinsman finds her

Jul 02

How to Manage Anxiety as Mask Mandates End

As the world continues to grapple with the COVID-19 pandemic, regulations and guidelines aimed at preventing the spread of the disease are evolving. Recently, there has been a loosening or elimination of mask mandates and social distancing protocols in various parts of the United States. While this news may be welcomed by some, others may feel a sense of suddenness or unease, especially in light of the recent surge of the highly contagious omicron variant. Following recommended guidelines from health authorities, such as the Centers for Disease Control and Prevention (CDC), has provided a sense of comfort and safety for many individuals throughout the pandemic. However, with the removal of certain safety measures, it can feel as though a layer of that comfort has been taken away. It’s important to understand that these changes in regulations are driven by a combination of factors, including updated scientific understanding of the virus, progress in vaccination efforts, and considerations for the social and economic impact of ongoing restrictions. The aim is to strike a balance between mitigating the spread of COVID-19 and supporting the resumption of daily activities. Coping with feelings of uncertainty or anxiety during these transitions is crucial. Here are some strategies that can help: What’s Changed and Why? The recent loosening of state and local COVID-19 protocols across the United States is in response to changes in the way the Centers for Disease Control and Prevention (CDC) assesses COVID-19 risk in communities. The CDC now focuses on hospital capacity and the risk of severe disease rather than just case counts to determine a community’s risk level. This shift is based on the understanding that widespread population immunity and the availability of vaccines have reduced the overall risk of severe disease. As a result, the new CDC parameters categorize communities as low, medium, or high risk, allowing individuals in counties with low or medium risk levels to have discretion in wearing masks. However, it is important to note that individuals who are immunocompromised or live with someone at high risk for severe disease are still advised to continue wearing masks. In addition to mask guidelines, the new CDC guidelines have also relaxed social distancing recommendations. It is stated that 70% of Americans no longer need to maintain a six-feet distance or avoid crowded indoor spaces. Following the CDC’s announcement, many cities and states that had implemented strict coronavirus precautions began rolling back safety measures in the weeks that followed. These rollbacks are intended to strike a balance between public health and the resumption of economic and social activities. Why Are the Safety Protocol Changes Anxiety Inducing for Some People? Over the past few years, individuals have been consistently advised to wear masks as an important safety measure and a sign of responsibility and respect for others. However, the guidelines regarding mask-wearing are now changing, which can lead to discomfort for those who have been accustomed to wearing masks for the past two years, according to Greta Hirsch, PhD, PMH-C, a psychologist and clinical director. Given that not wearing a mask has been associated with danger for a significant period of time, it is understandable that there may be an emotional response to the evolving safety recommendations. If you are experiencing uncertainty or anxiety as daily life gradually returns to a more normal state, there are steps you can take and actions you can implement to help alleviate stress. Identify Your Personal Comfort Level Start by reflecting on your personal emotions and thoughts regarding the changing guidelines and determine whether you feel ready to remove your mask or engage in crowded environments once again. Neysa Ernst, DNP, MSN, RN, nurse manager at Johns Hopkins Medicine, emphasizes the importance of each individual deciding their own comfort level and reassures that it is perfectly okay to continue wearing a mask if it provides a sense of security. Additionally, allow yourself time to adapt to the new circumstances and find your own sense of normalcy. Khalilah Gates, MD, an associate professor of medicine in pulmonary and critical care at Northwestern University Feinberg School of Medicine, emphasizes that acceptable risk should be determined on an individual basis and there is no one-size-fits-all approach. If wearing a mask brings you more comfort, it is encouraged to continue doing so. Flexibility and a dedication to the collective well-being of society are essential in navigating these changes. Take it Step by Step Hirsch also recommended approaching the adjustment to relaxed protocols gradually, rather than diving into everything at once. One helpful strategy is to create a list that outlines experiences of increasing difficulty and anxiety. For example, if you haven’t had anyone over at your home or met up with friends, Hirsch suggests starting with simpler steps like meeting a friend in the park for a walk or inviting a small group of friends over for dinner before venturing into more crowded settings like a concert. Having a supportive partner, whether it’s a friend, family member, or spouse, can also facilitate the process. Hirsch suggests undertaking these steps with someone who is understanding and willing to provide support, helping you navigate the changes one step at a time. Focus On the Present Moment and Challenge Anxious Thoughts Another helpful technique to manage anxiety related to the relaxation of COVID-19 regulations is to practice recognizing and dismissing anxious thoughts, similar to what is done during meditation exercises. According to Hirsch, it’s important to catch and acknowledge “what-if” thoughts that may contribute to increased anxiety. By staying present and focused on the current moment, rather than worrying about future events in a negative and catastrophic way, you can reduce anxiety levels. Once you identify anxious thoughts, it’s beneficial to evaluate the evidence supporting or refuting those fears. For instance, if you’re concerned about shopping without a mask, you can examine the latest COVID-19 case numbers in your area to assess the actual risk. The CDC provides up-to-date information on cases by county. Hirsch advises challenging anxious thoughts instead of accepting

Jul 01

11 Signs of Borderline Personality Disorder

There are a total of 10 distinct personality disorders, including OCPD, paranoid personality disorder, antisocial personality disorder, and narcissistic personality disorder. Personality disorders are characterized by pervasive and destructive patterns of behavior throughout time.And among these, borderline personality disorder (BPD) is often the most misunderstood. The term “borderline” suggests that Borderline Personality disease is not a serious issue, which only adds to the uncertainty around the disease. At first, specialists thought BPD was a spectrum condition that ranged from neurosis to psychosis. John Oldham, MD, a professor of psychiatry and behavioral sciences at Baylor College of Medicine in Houston, noted that at the time it was not considered to be a separate condition. Until the publication of the DSM-III in 1980, borderline personality disorder (BPD) was not recognized as a distinct mental illness. However, the term “borderline” has remained. Since then, our knowledge and understanding of this complicated disease has expanded. Evidence suggests it may be “partly inherited genetically and partly a function of stressful experiences during growth and development that leads to some pretty significant interference in successful functioning,” as Dr. Oldham put it, but scientists aren’t certain of the root reason. Licensed clinical social worker and founding fellow of the Academy of Cognitive Therapy Wendy Behary in New Jersey verified many of her patients with BPD had experienced loss, trauma, or abandonment in childhood. However, as Dr. Oldham pointed out, just because you come from a dysfunctional family or had a rough background doesn’t imply you’re doomed to BPD. Simply put, you have that potential danger in your life. Telltale Signs of Borderline Personality Disorder About 1.6% of American people suffer from BPD. Behary argued that, while the number may appear low, it does not adequately reflect the whole BPD population. Because many of the symptoms of BPD coincide with those of other mental diseases including depression, bipolar disorder, and narcissistic personality disorder, a correct diagnosis of BPD is not always easy to come by. And there is a spectrum along which the boundary occurs. “At one end there is a very low-functioning individual, who can barely manage day-to-day life, and at the other there is someone who is very high functioning,” Behary added. It’s possible for people to live their entire lives with the stigma associated with mental health issues and never seek help. If you or someone you know exhibits these symptoms, it’s time to consult the DSM-5-TR, the current diagnostic model for borderline personality disorder. 1. Self-Esteem Shifts Those who suffer from borderline personality disorder frequently struggle with crippling self-doubt, which manifests itself as an inability to trust one’s own judgment. Dr. Oldham explained that people like this have so low self-esteem that they need a lot of attention from others to feel like they belong. A feeling of inadequacy and incompleteness lies behind that, Dr. Oldham said. People with BPD may even mimic the activities of those around them since “their ability to be independent and autonomous is very impaired.” 2. Trouble Empathizing “There’s a real impairment in being able to see yourself from the outside and see others from the inside,” Dr. Oldham said of the effects of this on interpersonal skills. To rephrase, those with BPD struggle more with both self-awareness and empathy. Dr. Oldham elaborated, “There is a lack of understanding about how your own behavior impacts people, so when your emotions are out of control, it doesn’t register that this causes stress to others.” This blind spot is one reason why people with borderline have so many problems keeping relationships together. 3. Chaotic Relationships According to Behary, people with borderline personality disorder are disproportionately represented in abusive relationships. People with unmet needs from their upbringing typically remain in unhealthy relationships because they seek a partner who they believe can fulfill those needs. Dr. Oldham noted that those who suffer from BPD are more likely to be overly needy, passionate, and distrustful in romantic relationships. It’s a self-fulfilling prophesy when “you drive the other person away because of your heightened anxiety that you’ll lose the person who is close to you.” Conflict is not limited to romantic partnerships. Friends and family members of people with BPD may go from being extremely close to being extremely distant. People with BPD who are otherwise highly functioning typically become aware of their condition during interpersonal interactions. 4. Avoiding Thinking About the Future You don’t have to have every detail of your life planned out, but chances are good that you do have certain goals and objectives in mind. Individuals with BPD generally have no sense of personal motivation. Dr. Oldham observed that few people “have a clear idea of what they want from life or what they want to work toward.” 5. Overwhelming Anxiety The anxiety experienced by persons with BPD is unlike the occasional anxiousness or tension felt by the rest of us. Dr. Oldham said that a common trigger for these feelings is an overreaction to the conduct of others. Having borderline personality disorder is characterized by an incapacitating urge to always feel valued and accepted. People with borderline may have explosive, inappropriate outbursts of emotion as a result of their chronically elevated levels of anxiety. 6. Constant Fear of Abandonment BPD symptoms include an intense aversion to loneliness, rejection, and abandonment. According to David Mattila, a certified clinical social worker and cognitive and schema therapist in New York City, fears generate unreasonable emotions and jealous, paranoid behaviors, such as monitoring a partner’s email for signals they could bail. According to Mattila, “This insecurity can even lead to more extreme and manipulative behaviors,” such as telling a spouse, “If you don’t call me when you say you will, I’m going to kill myself.” Everything boils down for someone with borderline personality disorder to a single goal: never being abandoned. 7. Frequent Mood Swings Because mood swings are a common characteristic of BPD, the condition is sometimes misdiagnosed as bipolar. Dr. Oldham said that this is not the same “persistent mood state”

Jul 01

How To Talk About Your Anxiety and Listen When Others Talk

Anxiety has long been a prevalent issue in the United States, with Generalized Anxiety Disorder (GAD) affecting approximately seven million adults, making it the most common mental health disorder in the country, as reported by the Anxiety and Depression Association of America. However, the year 2020 brought about additional stressors and challenges, significantly impacting the anxiety levels of many individuals. The COVID-19 pandemic, which has had a devastating impact worldwide, swept through the US on a massive scale. Simultaneously, people were protesting systemic racism, facing environmental threats such as wildfires, and witnessing political upheaval. These events contributed to a significant increase in anxiety among Americans, with a 2020 poll conducted by the American Psychiatric Association (APA) revealing that 62% of respondents felt more anxious compared to the previous year, almost double the typical percentage seen over the past three years. Alyza Berman, a licensed clinical social worker and founder of The Berman Center in Atlanta, explains that the unprecedented nature of 2020 caught many off guard, leaving people without the necessary coping skills. While the stigma surrounding mental health has not been completely erased, Berman notes that the shared experience of anxiety during this period has fostered more empathy and understanding. People are more likely to respond with support rather than skepticism when someone expresses their anxiety. However, discussing anxiety can still be challenging, given that everyone has different triggers and comfort levels regarding various activities, such as indoor dining, travel, school attendance, or wearing masks. To navigate these conversations, the following tips can be helpful: Express Your Anxiety Productively In an era where even everyday decisions carry a level of risk, it is crucial to have open conversations about anxieties with our loved ones. Not only does it provide relief for ourselves, but it also helps prevent tensions from arising and enables others to understand our emotional state. When expressing anxiety to someone, it’s important to go beyond a simple statement like “I’m nervous about seeing you” or “I’m afraid to travel,” as explained by Berman. To effectively communicate our concerns, it is helpful to explain the underlying reasons behind our anxieties. By sharing the “why” behind our emotions, we provide insights into our thought processes and help others understand our perspective. For example, we might say, “I’m nervous about seeing you because you recently traveled to a COVID-19 hotspot, and I’m concerned about potential exposure” or “I’m afraid to travel because health officials have stated that airports increase the risk of exposure to the virus.” By providing specific reasons for our anxieties, we offer context and rationale, making it easier for others to comprehend our concerns. This approach helps foster understanding, empathy, and a shared commitment to maintaining everyone’s well-being. Engaging in open and honest communication about our anxieties allows for more meaningful and productive conversations. It enables us to navigate the complexities of risk and make informed decisions collectively, ensuring the safety and emotional well-being of ourselves and those we care about. Framing Your Statements How we explain ourselves plays a vital role in effective communication. Stephanie Newman, PhD, a psychologist based in New York City, emphasizes the importance of using “I” statements when expressing our feelings. This approach frames our emotions in a way that others are more receptive to hearing. “I” statements, such as “I feel this” or “I think this,” focus on our personal experiences and perspectives rather than placing blame or criticizing others. By using “I” statements, we take ownership of our feelings and avoid triggering defensiveness or conflict in the other person. For example, saying, “I don’t want to come to Thanksgiving dinner because Dr. Fauci warned against small gatherings,” allows us to express our concerns without directly criticizing or accusing the host. This approach promotes a more open and constructive dialogue. On the other hand, using “you” statements that attribute blame or make assumptions about the other person’s intentions can escalate tensions and hinder effective communication. For instance, saying, “You’re not taking COVID-19 safety precautions seriously because you’re inviting more than 10 people over,” may come across as accusatory and defensive, potentially leading to a defensive response. By framing our explanations and concerns using “I” statements, we create a safer space for open discussion and understanding. It allows others to listen without feeling attacked or judged, fostering empathy and constructive dialogue. This approach increases the likelihood of reaching mutual understanding and finding common ground. Remember, effective communication involves expressing our thoughts and emotions in a way that promotes understanding and collaboration. Utilizing “I” statements helps achieve this goal, facilitating healthier and more productive conversations, even in sensitive or challenging situations. Respond to Judgement When faced with a judgmental or dismissive response to your anxiety, maintaining a productive conversation can be achieved by attempting to understand the other person’s perspective. Alyza Berman advises that in such situations, it is helpful to respond in a curious and non-confrontational manner. For example, if you express your discomfort about meeting up in a large group, even outdoors, and someone tells you that you’re overreacting, you can respond by saying, “I’m curious. Can you please explain why you feel that way? I don’t understand.” By approaching the conversation with genuine curiosity and a desire to comprehend their viewpoint, you can prevent it from turning into an attack or a defensive response. This approach encourages open dialogue and allows the other person to explain their thoughts without feeling attacked. It creates an opportunity for them to articulate their perspective and potentially gain insight into your concerns as well. By actively listening and seeking to understand, you create space for a more constructive and empathetic conversation. Even if you may not fully agree with their viewpoint, this approach promotes mutual respect and can lead to a deeper understanding of each other’s perspectives. Remember, the goal is not to convince or change the other person’s opinion immediately, but to foster a respectful and open exchange of ideas. By approaching the conversation with curiosity and empathy, you increase the

Jul 01

Depression Rates Are Higher Than Ever—Experts Say These 5 Things Need to Change

FAST FACTS According to the latest findings from Gallup, depression rates have reached an all-time high in the United States, revealing a concerning trend. The recent Gallup poll shows that 29% of Americans have received a depression diagnosis at least once in their lifetime. This represents a significant increase of almost 10 percentage points since 2015, making it the highest recorded rate in Gallup’s data history. Of particular concern is the impact of depression on specific demographic groups. The data suggests that younger individuals aged 18 to 29 (34.3%) and those between 30 to 44 (34.9%) experience higher depression rates than those older than 44. Additionally, women are disproportionately affected, with more than one-third (36.7%) reporting having experienced depression at some point in their lifetime. Experts believe that the rise in depression rates can be attributed, at least in part, to societal factors such as isolation and loneliness. Elisabeth Gulotta, a licensed mental health counselor and founder of NYC Therapeutic Wellness, highlights that modern society’s increasing isolation and disconnection play a significant role in contributing to these alarming statistics. She emphasizes that human connection and meaningful relationships are crucial for mental well-being, and the lack thereof may be exacerbating the problem. To address the growing mental health challenges, it is essential to promote a more connected and supportive society. This could involve encouraging meaningful social interactions, fostering a sense of community, and increasing awareness about mental health issues. By working together, we can create a healthier and more empathetic environment for everyone, which may ultimately help reduce depression rates and improve overall well-being. Why Are People More Depressed Now? While the pandemic undoubtedly contributed to the increase in depression rates, mental health experts have identified several other significant factors at play, including rising loneliness and the impact of social media. According to Mark Debus, a licensed clinical social worker and behavioral health clinical manager at Sedgwick, genetics, biochemistry, environmental stressors, and individual personality differences also play roles in the development of depression. Certain vocations can also be associated with higher depression rates. Professions that entail regular exposure to daily trauma or repetitive traumas, such as first responders, law enforcement, medical staff, teachers, and social workers, may experience more significant effects on their mental health. The early signs of depression often emerge in a person’s mid-twenties, as highlighted by Laura Erickson-Schroth, a psychiatrist and chief medical officer for The Jed Foundation. Unfortunately, mental health conditions frequently go undiagnosed for years due to stigma, lack of access to care, and other barriers. Dr. Erickson-Schroth also emphasized that attributing the higher depression rates solely to a growing openness to discuss mental health would be a mistake. There are other critical factors to consider, such as social isolation, unmet essential needs, and limited access to mental healthcare, which contribute significantly to people’s struggles. Elisabeth Gulotta, a mental health expert, described the current situation as “relational poverty.” The combination of the COVID pandemic and the influence of technology has eroded meaningful connections, leading to increased feelings of isolation and separation. Despite the apparent presence of technology and social media, society remains disconnected at a fundamental level, impacting overall mental health. Addressing the rising depression rates requires a comprehensive approach that considers various contributing factors. Improving access to mental healthcare, combating social isolation, and fostering meaningful connections are all essential steps toward creating a more mentally healthy and supportive society. By recognizing and addressing these complex issues, we can work together to improve mental well-being and build a more resilient community. Health Disparities and Depression Rates According to Ling Lam, a lecturer at Santa Clara University’s School of Education and Counseling Psychology, healthcare disparities and barriers to access can significantly increase the risk of depression. Consequently, these factors may also contribute to the current rise in depression rates. Dr. Erickson-Schroth emphasized that youth of color are facing particularly challenging times, with American Indian/Alaska Native youth having the highest rates of suicide among all racial or ethnic groups, and the suicide rate for Black youth having more than doubled over the past decade. To address these alarming trends, it is essential for the country to focus on systemic factors that influence these numbers. One crucial step is to work towards reducing racial discrimination and violence while simultaneously improving access to culturally competent mental healthcare. By creating a more inclusive and supportive environment, individuals from all backgrounds will feel safer and more comfortable reaching out for help when they need it. Addressing the root causes of healthcare disparities and working to provide equitable access to mental health services will be key to reducing the impact of depression on vulnerable populations. This requires a collaborative effort from policymakers, healthcare providers, and communities to create positive change and promote mental well-being for all. How Can We Lower Depression Rates in the U.S.? Addressing the rising trend of depression requires collective efforts at the societal level. Experts emphasize the significance of enhancing social connections and ensuring access to essential needs as vital steps in this endeavor. According to Dr. Erickson-Schroth, improving people’s lives is the most crucial tool in reducing depression rates. This can be achieved by fostering a sense of community and promoting meaningful social connections. When individuals feel supported and connected, it can significantly mitigate feelings of isolation and loneliness, contributing to better mental well-being. Furthermore, ensuring access to essential needs, such as adequate healthcare, stable housing, nutritious food, and education, is critical in addressing the root causes of depression. When these fundamental needs are met, individuals are better equipped to cope with life stressors and are less vulnerable to mental health challenges. Another essential aspect is identifying and addressing sources of stress in society. By implementing measures to reduce stressors related to work, education, finances, and other aspects of life, we can create a more supportive environment that fosters mental resilience. Taking a closer look, experts suggest several strategies to reduce rising depression rates in the United States. Nurture Social Connection At the forefront of reducing the

Jul 01

What Doctors Want You to Know About Situational Depression

Depression is a prevalent mental health condition that can manifest in various forms, and among these is situational depression. Unlike general depression, situational depression is distinctly tied to specific circumstances or events in an individual’s life that trigger feelings of intense sadness and emotional turmoil. These events can include situations such as the loss of a job, the passing of a loved one, a severe illness diagnosis, or other major life upheavals. Understanding situational depression entails delving into its defining characteristics, its symptoms, therapeutic approaches for addressing it, and the typical duration of its effects. Situational depression is often described as a response to external stressors rather than being rooted in a person’s inherent mental state. It arises from the emotional strain caused by significant life events, disrupting an individual’s emotional equilibrium and causing a notable decline in their overall well-being. Unlike chronic or clinical depression, which may have genetic, biochemical, and psychological factors contributing to its development, situational depression can be more clearly linked to specific triggers. The symptoms of situational depression closely mirror those of general depression, although they are distinctly tied to the triggering event. People experiencing situational depression might feel overwhelming sadness, hopelessness, and a profound sense of loss. They may experience changes in sleep patterns, appetite, and energy levels. Moreover, irritability, difficulty concentrating, and a lack of interest in activities once enjoyed are common indicators. Social withdrawal and isolation can also be observed as individuals struggle to cope with their emotions. Treatment for situational depression often involves a combination of therapeutic approaches, depending on the individual’s needs and the severity of their symptoms. Psychotherapy, particularly cognitive-behavioral therapy (CBT), is a common intervention. CBT helps individuals identify and challenge negative thought patterns, develop coping strategies, and gradually regain a sense of emotional stability. Support groups and counseling sessions can also provide a safe space for sharing experiences and learning from others facing similar challenges. The duration of situational depression varies depending on factors such as the nature of the triggering event, individual resilience, and the effectiveness of treatment. In many cases, situational depression tends to diminish as time passes and the individual adapts to their changed circumstances. However, if the symptoms persist or worsen over an extended period, it’s crucial to seek professional help to prevent the development of chronic depression. Overall, understanding situational depression involves recognizing its link to specific life events and acknowledging the profound impact it can have on an individual’s emotional well-being. Timely intervention through therapy, counseling, and support can help individuals navigate the challenging emotions associated with situational depression and facilitate their journey toward healing and recovery. What Is Situational Depression? Situational depression, although not formally recognized as an independent mental health diagnosis, falls under the category of adjustment disorders. Adjustment disorders encompass a range of emotional and psychological challenges that arise in response to a significant life event, such as trauma or a major life change. These disorders can hinder an individual’s ability to effectively adapt to their altered circumstances and can lead to various emotional disturbances. In the context of situational depression, this subtype of adjustment disorder occurs as a result of a specific triggering event that leaves an individual grappling with persistent feelings of distress, sorrow, or bereavement. Unlike other types of depression, situational depression tends to be more short-lived and closely linked to the event that precipitated it. However, its impact on an individual’s emotional well-being can still be profound, affecting their daily functioning and overall quality of life. Greg Simon, MD, MPH, a distinguished psychiatrist based in Washington and affiliated with Kaiser Permanente, notes that situational depression is closely associated with events that induce chronic stress, emotional turmoil, or grief. The uniqueness of this type of depression lies in its transient nature, often subsiding as the individual comes to terms with the event or finds ways to cope effectively. Unlike clinical depression, which may have a more complex interplay of genetic, biological, and environmental factors, situational depression is more directly linked to a triggering circumstance. Navigating situational depression often requires a multifaceted approach that addresses both the emotional distress caused by the triggering event and the development of healthy coping mechanisms. Psychotherapy, especially cognitive-behavioral therapy (CBT), can be effective in helping individuals reframe negative thought patterns and develop adaptive strategies to manage their emotions. Additionally, support groups and counseling can provide valuable outlets for sharing experiences and finding solace among individuals who have faced similar challenges. The duration of situational depression can vary widely, influenced by factors such as the nature of the triggering event, the individual’s resilience, and the effectiveness of interventions. While some individuals may find relief relatively quickly as they process their emotions, others might require more extended periods to regain emotional equilibrium. It’s essential for individuals experiencing situational depression to recognize when their distress persists beyond what is typical for adjustment following the triggering event. Seeking professional help can aid in preventing the transition to chronic or more severe forms of depression. In summary, situational depression, categorized as an adjustment disorder, emerges in response to a specific event that generates emotional upheaval and distress. While it lacks the enduring nature of clinical depression, situational depression’s impact on an individual’s well-being is significant. Acknowledging the connection between the triggering event and the ensuing emotional distress is crucial for seeking appropriate therapeutic interventions and support. Common Causes Situational depression, as the term implies, stems directly from stressful or traumatic situations. Such situations can encompass a range of experiences, including: 1. Coping with the loss of a loved one 2. Facing job loss or unemployment 3. Navigating the challenges of divorce or the end of a romantic relationship 4. Receiving a significant medical diagnosis or undergoing surgery 5. Confronting other scenarios that induce intense stress It’s important to note that situational depression can also arise from any circumstance that triggers heightened levels of stress. While not everyone who undergoes a traumatic event will develop situational depression, individuals who are already predisposed to classic depression