Category: Mental Breakdown

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

Jul 01

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 impulsive and driven by personal gratification, without considering

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

Sep 05

14 Signs You Could Be Having a Panic Attack

A panic attack is not a typical occurrence of fleeting worry that we all experience from time to time. It can be best described as an explosive manifestation of anxiety, striking suddenly and forcefully. According to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), a panic attack is characterized by a sudden surge of intense fear or discomfort, accompanied by a chaotic mix of unpleasant sensations.¹ These episodes can be highly distressing, leading some individuals to keep their experiences hidden. Concerns about the social stigma associated with psychiatric diagnoses often cause people to delay seeking treatment, as highlighted in a 2020 review published in Neuroendocrinology Letters.² Furthermore, even after receiving a diagnosis, some individuals continue to visit the emergency room repeatedly, mistakenly attributing their symptoms to heart disease, as noted in a 2022 review in the Journal of Family Medicine and Primary Care.³ It’s important to understand that during a panic attack, you are not in any immediate physical danger. As Russell Hunter, PsyD, a clinical psychologist specializing in anxiety disorders and the author of Attacking Panic: The Power To Be Calm, explains, a panic attack is essentially a “false alarm.” To help you identify when you might be experiencing a panic attack, consider the following indicators: A Panic Attack Comes on Quickly The transition from feeling perfectly fine to being engulfed in a state of intense panic can be startling. This sudden shift is attributed to the activation of your body’s fight-or-flight response, as explained by the American Psychological Association. This response triggers the release of hormones, accelerates your breathing, and causes a spike in blood sugar levels, as stated by Russell Hunter in an interview with Health. Interestingly, certain individuals may even experience what are known as nocturnal panic attacks, which abruptly awaken them from sleep, as documented in a 2013 study published in the Journal of Clinical Sleep Medicine. There May Be No Obvious Trigger A panic attack occurs as a response to a perceived threat, although the specific trigger may not be immediately evident. The National Institute of Mental Health suggests that in some cases, an individual’s survival instincts are overly sensitive, leading to excessive panic responses. According to the DSM-5, panic attacks are a symptom associated with panic disorder. While the exact reasons why certain individuals experience panic attacks remain unclear, it is believed that a combination of factors, such as a family history of panic attacks, stressful life events, and environmental influences, may contribute to their occurrence. Typically, panic attacks tend to emerge during a person’s teenage years or before the age of 25. However, it’s important to note that panic attacks can also affect children and adults in their 30s. It’s Short-Lived The duration of a panic attack can vary from person to person, but on average, the peak intensity of symptoms tends to last for a few minutes. As the minutes pass, you may start to recognize that the perceived threat or danger is not real, as Russell Hunter pointed out. This realization often occurs as the body’s stress response begins to diminish. It is important to remember that although the peak intensity subsides relatively quickly, some residual symptoms or feelings of unease may linger for a bit longer. However, with time and a deeper understanding of panic attacks, individuals can gain the confidence to navigate through these episodes more effectively. You May Think You’re Having a Heart Attack A rapid or pounding heartbeat is a frequently observed symptom during a panic attack, often accompanied by chest pain or discomfort. This similarity to heart attack symptoms is what causes many individuals experiencing a panic attack to believe they are having a heart attack. However, once they arrive at the hospital, they often begin to feel better because they start to realize that the perceived danger is subsiding, as described by Russell Hunter. It Can Be Hard to Catch Your Breath Shortness of breath and hyperventilation are common indications that you may be experiencing a panic attack. According to Lily Brown, PhD, an assistant professor of psychology and director at the Center for the Treatment and Study of Anxiety at the University of Pennsylvania’s Perelman School of Medicine, breathing difficulties are among the most prevalent symptoms associated with panic attacks. You Think You Might Faint Many individuals experiencing a panic attack frequently report feelings of dizziness or lightheadedness, which can lead to a fear of fainting. As a response, people often adopt a seated position with their head between their legs. According to Lily Brown, PhD, it is important to note that the sensation of fainting during a panic attack is rare. However, individuals often don’t have the chance to discover that if they allow themselves to endure that feeling, it will eventually diminish. There’s a Feeling of Doom During a panic attack, it is common to experience a sense of losing control or even a fear of death. These distressing sensations can be prevalent during such episodes. In specific social situations, individuals with social anxiety disorder may also encounter similar feelings, such as fear and trembling. However, a small study conducted by Lily Brown and her colleagues in 2016, published in Psychiatry Research, revealed notable differences in the occurrence of panic attacks between panic disorder and social anxiety disorder. The study indicated that the intense and distressing sensations associated with panic attacks are more frequently observed in individuals with panic disorder compared to those with social anxiety disorder. Your Hands Get Tingly According to the American Academy of Family Physicians, panic attacks can manifest as a sensation of pins and needles or numbness in the extremities.¹¹ In rare cases, more severe symptoms such as pseudoseizures can occur, as noted by Russell Hunter. Hunter explains that during pseudoseizures, individuals may collapse to the ground and experience convulsions. However, it’s important to understand that these symptoms are not a result of abnormal brain functioning but rather induced by severe psychological distress, which can occur during a panic attack. It’s Like