Category: Mental Health

Sep 05

I Finally Had My Trichotillomania Under Control Before the Pandemic—But Now I’m Struggling in Quarantine

Recently, while working from home, I unexpectedly recalled a Zoom meeting. A wig, the first one I could reach from my bed, seemed the most natural, so I put it on before turning on my camera. It was short and dark brown. I sloppily threw on a stocking hat and combed my hair into place, figuring no one would notice anyhow. One of my employees asked me, “Kimi, did you cut your hair?” shortly after the call started. Shit. My typical workplace wig was a different color than I remembered and reached just halfway down my waist. “Uh, I actually got it cut a few weeks ago,” I explained. “Fair enough; I haven’t seen you in person for an entire month, after all,” the coworker said. I hadn’t yet worked up the nerve to inform my coworkers that I suffer from trichotillomania, a disorder that causes me to pull out my hair excessively and is conceptually similar to obsessive-compulsive disorder (OCD). The Diagnostic and Statistical Manual of Mental Disorders, 5th Edition (DSM-5) defines trichotillomania, also known as ‘trich’ by those who suffer from it, as an impulse control disorder characterized by compulsive, repetitive hair-pulling despite conscious efforts to stop, resulting in both objectively noticeable hair loss and perceived distress or impairment in daily functioning. Since I was a young adolescent, trich has been a part of my life. I have attempted counseling and medicine to treat it, but ultimately have learned to embrace it as part of who I am. But wow, this confinement is making me crazy. Before the pandemic—and after fourteen years of pulling my hair—I had finally come up with a game plan to get my trichotillomania under control, and it was working. I decided at the beginning of the year to make a concerted effort to lengthen my hair. My hair was at its shortest then, but I was able to use creative styling to cover most of my thinning areas. Eventually, I was able to reduce my hair-pulling practically to nil by covering my hair with a wig whenever I left the house (for work or otherwise). I had made excellent progress, but staying put brought up a totally different set of conditions than I had anticipated. No longer was I required to wear wigs for work, so I stopped using them to avoid damaging my hair. Three months of development were undone in a matter of days due to the stress of working from home and worried about my family’s safety or my friends’ who had lost their employment. You have to understand that trich causes hair-pulling to become an automatic habit. I used to spend hours on daily conference calls while socially isolating and working from home, aimlessly trying to shave off split ends and other “off” patches of hair (such as those that are thicker or coarser than the rest) with my fingers. After a long day, my hair would accumulate on the floor of my bedroom like tumbleweeds, and I’d have to sweep it up. I never went more than fifteen minutes without yanking. A few days into my confinement, I looked in the mirror and saw that one of the bald patches I’ve had for years had spread across my entire scalp. I felt like a failure and was devastated by my own failure. I’m not alone right now—the pandemic may be worsening hair-pulling and skin-picking disorders for many others. An increase in hair-pulling and skin-picking during the pandemic was primarily attributed to extreme fluctuations in sensory or emotional stimulation, according to Fred Penzel, PhD, a psychologist who serves on the scientific advisory board for the International OCD Foundation and the TLC Foundation for Body-Focused Repetitive Behaviors. “I’ve always believed that this is a form of self-regulation; it’s a way of dealing with being overstimulated or under-stimulated,” Penzel said. Although it is too soon to say with data that body-focused repetitive behaviors (BFRBs) are on the rise primarily due to self-isolating, the TLC Foundation recognized an early need for services and quickly rolled out additional programming for support groups and webinars featuring several experts in BFRB research to address the growing number of people affected by this condition. Two of my friends, Rebecca and Jude (who asked that their last names not be used for privacy reasons), also suffer from trich, and they told me that they had an especially hard time avoiding hair-pulling when they were socially isolated. For Rebecca, “the pulling” became increasingly stressful. And Jude could relate: “At the beginning of lockdown, my scalp-pulling was off the charts.” During their time in quarantine, Rebecca and Jude shaved their heads in an extreme measure to combat their impulse to tear out their hair. “Even though I had done it before, the decision to shave my head was very difficult,” recalls Rebecca, who was unable to receive her usual shorter haircut since barber shops were closed. I wasn’t thrilled with it at first, but I’m beginning to like it again. It’s tough to live at a time with so many unknowns, so be kind to yourself, and do what you can to take charge of the things you can. While Rebecca has gone for a complete shave, Jude has opted for something closer to an undercut: “I made the decision to claim my hair,” she explains. “As soon as I did it, I felt completely at peace and wondered why I had waited so long.” Since my previous strategy to reduce hair-pulling wasn’t working in quarantine, I knew I had to come up with a new plan. It’s crucial to remember that there are various causes of hair pulling and that no two people will respond to the same treatments in the same way; therefore, while I knew that shaving my head would help me, I also knew that it would help Rebecca and Jude as well. Psychologist at MGH and TLC Foundation scientific advisory board member Nancy Keuthen, PhD, recommends first learning about the roots of one’s

Sep 05

What Is COVID-19 Anxiety?

Experiencing anxiety related to COVID-19 is a normal response to the various challenges and uncertainties brought about by the pandemic. The disruptions in daily life, social isolation, and concerns about the health and well-being of oneself and loved ones can trigger feelings of anxiety and stress. The COVID-19 pandemic has had a profound impact on society since its onset in March 2020. The highly contagious nature of the SARS-CoV-2 virus has necessitated significant changes in how people interact, work, and travel. The widespread transmission of the virus has placed a strain on healthcare systems, leading to overwhelmed hospitals and increased anxiety in the population.1 The mental health implications of the pandemic are substantial. From March 2020 to January 2021, an estimated 76 million people were diagnosed with anxiety, representing a 25% increase compared to the period from 2010 to 2019 when 30 million people were diagnosed. These statistics highlight the significant impact of the pandemic on mental well-being and the prevalence of anxiety-related concerns. COVID-19 Anxiety Symptoms Anxiety is a prevalent mental health condition characterized by intense feelings of fear and apprehension in response to perceived threats. There are various types of anxiety disorders, including phobias, generalized anxiety disorder (GAD), panic disorder, and social anxiety disorder. Despite their distinct features, these disorders often share common symptoms and manifestations.3 Individuals with anxiety disorders commonly experience symptoms such as: Additionally, anxiety can lead to the avoidance of situations or activities that were once enjoyable or deemed as safe. These symptoms can significantly impact an individual’s daily functioning and overall quality of life.3 What Causes COVID-19 Anxiety? The ongoing COVID-19 pandemic has had a significant impact on mental health, leading to the development or exacerbation of anxiety symptoms in many individuals. Various factors related to the pandemic have contributed to heightened anxiety levels among the population. One prominent factor is the pervasive uncertainty surrounding the virus itself. During the early stages of the pandemic, there was limited knowledge about the novel coronavirus, including its transmission, treatment, and long-term effects. The uncertainty surrounding these aspects created a sense of fear and concern among individuals, leading to increased anxiety. Social isolation and disrupted daily routines have also played a significant role in anxiety development. The necessary measures to contain the spread of the virus, such as lockdowns and physical distancing, resulted in limited social interactions and disrupted regular activities. The prolonged periods of isolation and the loss of familiar routines have contributed to feelings of loneliness, distress, and heightened anxiety. Financial worries have been another significant stressor for many individuals during the pandemic. The economic impact of the crisis, including job losses, reduced income, and financial instability, has caused significant distress and anxiety for individuals and families. The uncertainty surrounding employment and financial security has added an additional layer of anxiety to the already challenging circumstances. Healthcare providers and frontline workers have faced immense stress and anxiety throughout the pandemic. Overwhelmed healthcare systems, increased workload, and the risk of exposure to the virus have taken a toll on the mental health of these individuals. The constant pressure and demands placed on healthcare professionals have contributed to heightened anxiety levels. While the availability of COVID-19 vaccines and improved treatment options may have alleviated some of the initial uncertainties and stress, new variants such as Delta and Omicron have introduced new concerns and anxieties. The ever-evolving nature of the virus and its potential impact on public health can contribute to ongoing anxiety among individuals. Risk Factors Certain factors can increase an individual’s vulnerability to developing anxiety in response to the COVID-19 pandemic. Understanding these risk factors can help identify individuals who may require additional support and intervention. Some key risk factors include: How Is COVID-19 Anxiety Diagnosed? Healthcare providers play a crucial role in identifying and assessing anxiety disorders. During a screening or evaluation, they may employ various methods to gather information and determine the presence of anxiety. Here is a general outline of the process: Treatments for COVID-19 Anxiety Treating anxiety often involves an interdisciplinary approach. For example, a healthcare provider may advise a mix of psychotherapy, medication, support groups, or stress management techniques. Psychotherapy Psychotherapy, or talk therapy, is an effective treatment option for addressing anxiety related to COVID-19 and other concerns. Here are some common types of psychotherapy used to alleviate anxiety: Medication Medications can be a valuable tool in managing anxiety symptoms, although they do not provide a cure for anxiety. Here are some classes of medications commonly prescribed for anxiety: Support Groups Support groups can be a valuable resource for individuals with anxiety. Connecting with others who share similar experiences and concerns can provide a sense of belonging, validation, and support. Here are some key benefits of joining a support group: In addition to in-person support groups, many organizations offer virtual support groups, especially during the COVID-19 pandemic. Online support groups can provide a convenient and accessible way to connect with others, particularly for individuals who may have limited access to local support groups or prefer the anonymity of virtual interactions. The Anxiety & Depression Association of America (ADAA) is a reputable resource that offers a directory of support groups, both in-person and online. Exploring their directory or reaching out to mental health organizations in your area can help you find a support group that aligns with your needs and preferences. Stress Management Techniques Stress management techniques are valuable tools for reducing anxiety and promoting overall well-being. Here are some commonly recommended techniques that can help alleviate stress: How To Prevent COVID-19 Anxiety Taking proactive steps to prevent stress and fear related to COVID-19 can be empowering and help alleviate anxiety. Here are some precautions you can take: Assess Your Risk Assessing your risk of contracting COVID-19 can indeed empower you and help alleviate anxiety. Here are some steps you can take to determine your risk: Remember that assessing risk is about gaining a sense of control and making informed decisions rather than increasing anxiety. By actively engaging in this process,

Sep 05

Stressed About Your Salary, Debt, or Spending Habits? Here’s What to Know About Financial Anxiety

You are not alone if the mere notion of checking your bank balance causes anxiety. Concerns about money are frequent, and after a worldwide epidemic that caused widespread job loss and economic suffering, this is especially true. According to the Congressional Research Service, in April 2020, at the height of the epidemic, unemployment reached a peak of 14.7%. That percentage is higher than the peak unemployment rates during the Great Recession of 2007–2009, making it the highest unemployment rate the United States has seen since the Great Depression. Two years have passed since these jobless highs, but that hasn’t calmed Americans’ nerves much. Soaring inflation has made it harder than ever to pay for necessities like food, petrol, and utilities. One of the reasons why financial worries are so common? We mentally connect it to our basic ability to stay alive. “Money is really a resource that can provide people with a sense of safety and security,” says Chloe Carmichael, PhD, a psychologist based in New York City and quoted in Health. To paraphrase, “when we feel that resources are scarce, it can actually make people feel like their survival is in jeopardy on a very primal level.” There’s no need to panic about money. Matt Lundquist, LCSW, a psychotherapist at Tribeca Therapy in New York City, tells Health that some financial concerns may be a positive incentive. A healthy dose of fear may motivate you to make positive changes, he argues. For instance, if you overspent over the weekend and then realized it, you could reevaluate your spending habits, and if you’re worried about an approaching bill, you might save more money than you need. However, according to Lundquist, money worries become problematic when they take up too much mental space or start to get in the way of daily living. So, how can you keep your financial concerns under control? Expert advice on relieving financial strain is provided here. Create a plan Amy Morin, a licensed psychotherapist and the author of four books on mental strength, has given several presentations on the topic of how one’s financial situation might affect one’s state of mind. According to her research, those who are in debt are three times more likely to experience despair. Suicide ideators also tend to have higher levels of debt, according to Morin. One of the most important strategies to confront these negative emotions and ensure they don’t win? Create a strategy. Morin, who is also the editor-in-chief of Verywell Mind, tells Health that coming up with a concrete strategy might help people feel more in charge of their financial circumstances. Spending cuts and revenue increases may both figure into your plan. As part of this process, you should create a monthly budget and an organized strategy for paying off your debt. It’s important to take into account the sources of emotional strain while you formulate your strategy. Mental health professional Celia Mion-Araoz, who deals with patients at Community Health of South Florida Inc. who are stressed out by financial concern, tells Health. Mion-Araoz recommends making a list of all the invoices, payments, or charges that need to be addressed, and then prioritizing them from most urgent to least urgent. “Prioritization is a crucial first step in order to get your head around a more complex problem, break it down, and thereby gain a sense of control over it,” which will “help you gather momentum for working your way through the financial stress and through the items on your list.” Focus on attainable goals first Create a list of realistic payment targets and a workable strategy for tackling each item on your list, moving from the top down once you have established a hierarchy of financial priorities. Again, as Mion-Araoz puts it, the point is to “begin to break down the financial stressors into smaller parts,” to deal with the most pressing issues first and in order of importance rather than everything at once. As the author puts it, “by achieving these incremental, attainable payment goals or wins, you gain confidence and momentum and reduce the sense of being overwhelmed.” Recognize and talk through your emotions surrounding money Health spoke with Julie Elledge, PhD, founder and CEO of Mentor Agility, to learn more about how money influences every aspect of our life. However, there is no help for people to deal with these emotions, and few socially acceptable methods to communicate about sentiments related to money. One of the first steps in dealing with worry is realizing that it’s okay to talk about money worries. Speaking about one’s financial situation may evoke a wide range of feelings, including guilt, pride, anxiety, envy, power, control, and a sense of worth, as Elledge points out. “By learning to recognize and discuss these feelings, we can lessen the hold that money has on our well-being.” Elledge recommends talking to a life partner (though it may bring up extremely powerful emotions) or a financial wellness coach about how you’re feeling. “A coach who is fluent in financial wellbeing will help you manage emotions, define your goals, plan your opportunities, and help you find the road map to getting back on the right track,” says Elledge. Elledge expands on this idea, saying that this kind of expert may help you reframe your “underachieving narrative” as an inspiring one of triumph. Storytelling methods that aid a client in integrating their varied and powerful feelings into a single narrative thread are frequently employed to achieve this goal. Elledge recommends consulting a financial expert to “help you manage the resources to bring your story to a successful outcome.” Schedule time to worry Many aspects of your life and your finances are beyond your control. Neither the economy nor your chances of getting a pay rise are under your control. Moreover, there is no use in expending mental resources on such concerns. Instead of letting anxiety about these issues consume your whole waking day, consider limiting it to just 15 minutes by making time in

Sep 05

This Is What It’s Like to Be an Adult With Separation Anxiety

Have you ever noticed that when your young child starts crying and holds onto your leg tightly whenever you try to leave for work or run an errand, they may be experiencing separation anxiety? It’s a natural part of their development. However, what many people don’t realize is that adults can also experience separation anxiety. It’s not limited to children. When adults have separation anxiety, they may exhibit various symptoms commonly associated with anxiety. These can include a constant feeling of being on edge, difficulty concentrating or thinking clearly, and physical manifestations such as a dry mouth and headaches. These symptoms can be distressing and interfere with daily life. What Exactly Is Separation Anxiety? Separation anxiety is a condition characterized by feelings of fear or distress when being separated from individuals to whom one is emotionally attached. While it is considered normal and even healthy for young children to experience some degree of nervousness or discomfort when apart from their loved ones between the ages of six months and three years, persistent and excessive separation anxiety in later childhood and adulthood can be classified as an anxiety disorder. The crucial aspect of separation anxiety is that the emotions and behaviors associated with it are disproportionate and not aligned with typical developmental milestones. It becomes a concern when the distress and fear experienced during separations become excessive and are not developmentally appropriate for the individual’s age. Symptoms of Separation Anxiety Elizabeth Zakarin, PhD, an assistant professor of psychology at Columbia University Medical Center, highlights several signs that indicate someone is suffering from separation anxiety. These symptoms may not come as a surprise, but they are important to recognize. One key sign is a constant fear of the possibility of being separated from home or loved ones, even in circumstances beyond their control, such as a house fire or natural disaster. Individuals with separation anxiety disorder struggle with situations that take them away from their loved ones. They may experience extreme distress and anxiety when anticipating overnight business trips that require being away from their child or spouse. They may also have recurrent thoughts related to being separated from their loved ones or display overprotective behavior towards their children. Significant life changes, such as going away to college, moving, or getting married, can be particularly challenging for adults with separation anxiety. Furthermore, those with separation anxiety may obsessively worry that something bad will happen to their loved ones when they are away, such as illness or death. They may be reluctant to spend time away from home, even for school or work. These individuals dislike being alone and may have separation-themed nightmares. Additionally, they may experience physical symptoms like headaches, nausea, or heart palpitations when anticipating or experiencing separation from someone they are close to. These feelings and symptoms can significantly impact relationships and daily life. Separation anxiety disorder can have profound consequences in social and work settings, leading to social isolation, difficulties in maintaining employment or career advancement, challenges in relationships, and overall dissatisfaction with life. Who Gets Separation Anxiety? In the past, separation anxiety disorder was primarily associated with childhood, but the understanding has evolved. The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) now recognizes that separation anxiety disorder can occur in both children and adults, categorizing it as an anxiety disorder rather than solely a childhood disorder. It is important to note that underdiagnosis of adult separation anxiety disorder has been observed, and data from a nationally representative survey suggests a lifetime prevalence rate of 6.6 percent for this condition. While individuals who experienced separation anxiety in childhood are at an increased risk of developing adult separation anxiety, it is also possible to develop this anxiety disorder as an adult without a prior history. Certain factors can contribute to the development of adult separation anxiety. Significant life transitions like moving away to college, becoming a parent, or experiencing a life stressor or loss can trigger this anxiety, particularly in individuals who have an underlying anxiety disorder. Additionally, a family history of separation anxiety disorder or other mental health disorders may increase the risk. Treating Separation Anxiety Effective treatments are available for separation anxiety, providing hope for those experiencing its challenges. Evidence-based therapies such as cognitive behavioral therapy (CBT) and dialectical behavioral therapy (DBT) have shown success in treating separation anxiety. These therapies can help individuals identify and challenge negative thought patterns, develop coping strategies, and gradually expose themselves to anxiety-inducing situations in a controlled manner. Couples or family counseling can also be beneficial, facilitating healthier interactions and communication between the individual and their loved ones. In some cases, medications such as selective serotonin reuptake inhibitors (SSRIs) may be prescribed to help reduce anxiety symptoms. Open and honest communication with loved ones is crucial. Sharing your experience and concerns can foster understanding and support from those close to you. It is important to engage in these conversations so that your loved ones can be there for you during the treatment process. Seeking professional help from a healthcare provider is essential for an accurate diagnosis and to develop a comprehensive treatment plan. With the right support and treatment, individuals with separation anxiety can make significant progress, resolve underlying issues, and lead fulfilling lives. Remember, you don’t have to face separation anxiety alone. Reaching out for support and exploring appropriate treatment options can provide a path towards healing and improved well-being.

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

Sep 05

The Best Meditation Apps to Help Beat Anxiety and Stress

The practice of meditation has a long history. Mindfulness, or the ability to be fully present in the moment, is an old discipline that has just lately been linked to tangible health benefits. Health spoke with Talia Wiesel, PhD, an assistant professor of psychology in clinical psychiatry at the Icahn School of Medicine at Mount Sinai in New York City, about the benefits of mindfulness meditation for anxiety, stress, and overall mood. Anxious people often find it difficult to relax if they aren’t aware of how far their anxiety has progressed. According to Wiesel, “mindfulness gives you that awareness; both the physical awareness and the awareness of your thoughts.” Feeling good is a direct result of practicing meditation and being more conscious. Thanks to certain nifty and user-friendly applications, you don’t even have to leave the comfort of your couch to enjoy them. There are thousands of free meditation applications that include guided sessions, soothing tunes, and regular reminders to focus on the present moment. But with so many options, how can you pick the best meditation app? This article should be used as a quick reference. Seven widely used applications were evaluated and ranked on a scale from 1 to 5 “ohms.” Find the best meditation app for you by reading on. Headspace If you’re new to meditation and looking for a straightforward app, look no further. Because meditation is challenging, most of the free sessions focus on teaching the user how to meditate and helping them ease into the practice. I will be completely honest and say that I was already using Headspace and finding its introduction to meditation helpful. But you need to be a paid member to access the premium features. Pay $12.99 a month or $95 a year to access the remainder of the library. From there, Headspace provides meditation programs for a wide range of purposes, including relief from stress and anxiety, better sleep, enhanced well-being, and more. Insight Timer This software is unique due to the inclusion of various noises. When practicing meditation on your own, Insight Timer provides a wide variety of bells and soothing music to choose from. When I didn’t feel like focusing on a guided session, I really appreciated being able to just sit back and listen. When compared to competing applications, Insight Timer’s free users get access to a far larger library of content (over 25,000 guided meditations! ), taught by a wider range of qualified instructors. In comparison to other meditation apps, this is my top pick. Wiesel suggests narrowing your Insight Timer search by selecting a small group of instructors whose classes you enjoy and consistently attending. She explains, “There are a lot of [meditations] on there, and that can be a little overwhelming, so I have a few people that I listen to,” like Jack Cornfield, a very seasoned and well-known meditation instructor, and Kristin Mass, who is big on self-compassion and is really amazing. The free edition has a lot of features, but if you want even more, the premium version costs $5 per month or $60 per year. Premium includes access to downloaded meditations, a night mode, and daily insights in addition to ten and thirty day courses. 10% Happier Dan Harris, ex-news anchor and co-author of 10% Happier, developed the app after a panic attack on air inspired him to try meditation. The 10% Happier app requires a $99 annual membership to access the vast bulk of its features, however it does offer some free basic meditations and daily reminders. In addition to praising Harris’s book, Wiesel said that his app “has really well-known meditation experts.” You may test out the app’s premium features for free for a week to see if it’s worth paying for. Meditation Studio Meditation Studio makes it simple to utilize the app without spending any money by centralizing all of its free meditations in one place. These meditations range in length from five to thirty minutes and may be downloaded immediately, a perk that is usually reserved for paid subscribers in similar programs. However, the free material was sparse and mostly comprised on essentials. The app’s design was also somewhat simple, however this may have been a plus for certain users who like less flashy interfaces. You may use it without paying anything, or you can pay $49.99 yearly (or $7.99 monthly) to have access to more than 500 meditations and 50 experts. Simple Habit My inner Virgo was thrilled with Simple Habit since it seemed so easy to implement in everyday life. Whether you need a moment of calm on your commute, after a disagreement, or before a major presentation, the app has you covered. Even your sex life may benefit from a little meditation. Not all of them are accessible to free users, but you get a good enough taste to decide whether or not to upgrade to the paid version. The free material satisfied my needs, but I would consider paying for the full version if I decided to keep using it. You may try it out for free or pay $11.99/month, $95.99/year, or $299.99/life to have unlimited access. Breethe: Meditation and Sleep Breethe’s soothing background music is a great touch that plays whether the app is active—with or without a meditation session being active. As soon as I launched the app, I felt my anxiety melt away. The premium version of Breathe includes hypnotherapy sessions in addition to the visualizations and bedtime stories included in the free version. The vast majority of their material (over a thousand meditations) is only accessible behind a paywall, while they do provide a few free 7-day courses. You may either use the free version or pay $12.99 a month (or $89.99 a year) for a premium subscription and have access to everything.

Sep 05

13 Things That Can Cause Anxiety

Symptoms such as nervousness, panic, fear, sweating, and rapid heartbeat can indicate the presence of anxiety. While anxiety can be advantageous in times of genuine danger, it can become problematic when it intensifies and hinders daily life. According to Dr. Una McCann, a professor of psychiatry and director of the Anxiety Disorders Program at the Johns Hopkins School of Medicine, when worries and excessive caution surpass a certain threshold and become a disorder, an individual’s ability to function in their everyday life is significantly impaired. This impairment can have detrimental effects on a person’s overall well-being. Over time, anxiety can progress to a level where it interferes with a person’s job performance, completion of household responsibilities, and their capacity to care for themselves and their loved ones. Dr. McCann suggests that identifying the causes or exacerbating factors of anxiety can be instrumental in preventing it from reaching this debilitating stage. While the triggers of anxiety vary from person to person, it is useful to be aware of some commonly encountered ones. Thinking There’s Something Physically Wrong With You Experiencing chest pain does not necessarily indicate a heart attack, and having a skin rash does not automatically mean you have cancer. Anxiety often arises from concerns about one’s physical well-being. While it is normal for individuals to occasionally worry about their health, Dr. McCann emphasizes that physical symptoms can be indicative of an anxiety disorder if the excessive worrying disrupts daily life. Interestingly, the physical symptoms that initially triggered anxiety about one’s health can be quite similar to the symptoms of anxiety itself, such as an elevated heart rate, hyperventilation, sweating, and a feeling of weakness. This similarity can create a cycle of anxiety, where the physical symptoms further intensify the anxiety experienced. Worries About Your Loved Ones Some people experience anxiety not due to concerns for their own safety but due to concerns for the safety of others close to them. Dr. McCann added that worrying for the safety of one’s children, relatives, and friends is normal, but that some people may also worry about their ability to recover after a tragedy. Those providing care are hit particularly hard. When caring for another person, you also have to balance your own needs, which can be difficult. A comprehensive research published in PLoS One in March 2021 found that carers’ anxiety symptoms increased in proportion to their perceived level of responsibility. How Much Money You Have (or Don’t Have) Money is often tied to our sense of safety and security, and concerns about it can deeply impact our well-being. Chloe Carmichael, PhD, a psychologist in New York City, explains that money serves as a resource that provides people with a sense of safety. When we perceive this resource as scarce, it can trigger a primal fear of our survival being at stake. Financial stress can arise from various sources. Common stressors include worries about savings, job insecurity, income levels, lack of financial knowledge, debt, concerns about identity theft, and comparisons with others’ wealth. Not Getting Enough Sleep Control and Prevention (CDC) recommend that individuals aim for 7 or more hours of sleep per night. Insufficient sleep can contribute to the worsening of anxiety symptoms. Dr. McCann, who has extensively researched the relationship between sleep and anxiety, has found that both healthy individuals and those with anxiety disorders experience increased anxiety levels when they lack adequate sleep. The Anxiety and Depression Association of America highlights the potential development of a vicious cycle between sleep and anxiety, wherein insufficient sleep can intensify anxiety, and heightened anxiety can, in turn, disrupt sleep. Additionally, Dr. McCann emphasizes that individuals who are sleep deprived are more susceptible to the effects of anxiety-inducing substances like coffee and other stimulants. To manage anxiety effectively, it is essential to prioritize and prioritize quality sleep, ensuring that you are getting the recommended amount of sleep each night. Establishing good sleep hygiene practices and seeking professional guidance if necessary can help in addressing both anxiety and sleep-related issues. Stimulants—Including Coffee Consuming coffee can potentially worsen symptoms of anxiety. Susan Bowling, PsyD, a psychologist at the Women’s Health Center at the Wooster Branch of Cleveland Clinic, suggests that individuals sensitive to caffeine should limit their intake to no more than 200 milligrams of caffeine per day, which is roughly equivalent to two cups of coffee. Caffeine has natural effects that stimulate various sensations in the body, including an elevated heart rate, increased body temperature, and rapid breathing. Psychologically, it can be challenging for the mind to differentiate between these sensations and anxiety because they feel similar. Apart from caffeine, other stimulants can also trigger anxiety. Dr. McCann highlights that the stimulating components in cannabis, for example, may exacerbate anxiety symptoms in certain individuals. She expresses concern about people attempting to self-medicate their anxiety. It is important not to assume the safety of a product solely based on its claims of being natural or herbal. Dr. McCann advises caution when purchasing food items, including herbs, online or in stores, as the labels may claim to have soothing properties. It is crucial to exercise care and gather sufficient information before trying such products. Taking Certain Medications Certain medications can have stimulant effects, potentially leading to the development or exacerbation of anxiety symptoms. Two commonly prescribed medications, amphetamines and methylphenidate, are known stimulants used to treat attention deficit hyperactivity disorder (ADHD) and narcolepsy. In addition to these stimulant medications, certain antidepressants like Wellbutrin XL (bupropion) and Effexor XR (venlafaxine), as well as some anti-asthma medications, can also have stimulating properties that affect individuals differently, potentially causing increased levels of stimulation in some people. Having a Diet That’s Heavy in Processed Carbs Diet plays a role in influencing mental health, and what we eat can affect our sensitivity to anxiety, as explained by Lily Brown, PhD, the director of the Center for the Treatment and Study of Anxiety at the University of Pennsylvania. The impact of anxiety can be influenced by the foods we consume

Sep 05

How to Cope With Coronavirus Anxiety and Panic

The COVID-19 pandemic has brought numerous uncertainties and unknowns, leading to a sense of fear and anxiety. The fear of the unknown can be overwhelming because it reminds us that we have limited control over the situation, which triggers the fight-or-flight response. This heightened state of awareness and stress can lead to panic and anxiety as we grapple with the uncertainty of what may happen. According to experts, this feeling of powerlessness can result in different responses. Some individuals may adopt a defeatist attitude, feeling that they have no control over their lives, which can contribute to anxiety or depression. Others may feel compelled to take action to regain a sense of control, even if the actions are not necessarily productive or helpful in the given situation. Engaging in activities or behaviors to regain control may provide temporary relief or a sense of empowerment, but it may not necessarily address the underlying anxiety or resolve the uncertainty. In some cases, it may even exacerbate the anxiety. It is important to be mindful of the actions we take and evaluate whether they are truly beneficial or if they are driven by a need to regain control in a situation where control is limited. During times of uncertainty, it is crucial to prioritize self-care, maintain healthy coping mechanisms, and seek support from loved ones or mental health professionals. Accepting that there are certain aspects beyond our control and focusing on what we can manage can help alleviate anxiety and provide a sense of stability in uncertain times. Panic is caused by anxiety or a need for control The experience of panic is driven by the need to regain control, which can be intensified by social contagion and external influences. When faced with uncertain situations like the COVID-19 pandemic, panic can be triggered by the collective behavior of others and the constant stream of negative information in the media. This panic response is often characterized by a lack of clear thinking and irrational behavior, as exemplified by the rush to stock up on toilet paper, which is not actually in short supply. For individuals who already have anxiety, COVID-19 can serve as a significant trigger. Seeking concrete answers in the midst of uncertainty can amplify anxiety, and even minor triggers such as a sneeze or hearing about job losses can contribute to heightened worry and anxiety. It’s important to recognize that anxiety is a common experience for many people during these challenging times. The definition of clinical anxiety involves excessive anxiety and worry occurring on a regular basis for an extended period. Given the current circumstances, it is likely that a significant portion of the population meets this criteria. However, it’s crucial to understand that excessive worrying does not effectively alleviate fear or uncertainty. Trying to constantly control or seek reassurance about feared outcomes is unlikely to provide genuine relief. Instead, it’s important to cultivate acceptance of uncertainty and learn to be comfortable with not knowing all the answers. Here are some suggestions to help cope with the unknown and foster a more positive outlook: Slow down your thoughts by organizing them Anxiety often leads to racing thoughts and impulsive actions, but worrying is not an effective solution when faced with uncertainty. Dr. Brewer emphasizes the importance of slowing down the body and mind. With the rapidly changing circumstances, it becomes crucial to create space for clear thinking and planning. Dr. Yeager suggests practicing deep breathing to calm the mind and slow down thoughts. Engaging in the act of writing, whether it’s making to-do lists or jotting down thoughts in a notebook or document, can help shift focus to concrete tasks and regain a sense of control. By breaking down responsibilities into manageable steps, anxiety can be mitigated, and a logical approach can be adopted. To alleviate uncertainty, Dr. Ivankovich suggests contemplating various scenarios and considering possible responses. Although we cannot fully predict or prepare for the unknown, we can take proactive steps and implement measures within our control to the best of our abilities. It’s essential to acknowledge what actions can be taken in the present and let go of concerns that are beyond our influence. By focusing on one task at a time, prioritizing logical actions, and accepting the limits of control, individuals can reduce anxiety and navigate uncertain situations more effectively. It’s important to cultivate a mindset that embraces adaptability and resilience, allowing us to respond thoughtfully to each situation as it arises. Reach out to others for help and other perspectives If you’re struggling with anxiety, reaching out to a therapist can be beneficial. Many therapists are currently offering short-term assistance for free, and there are text-based tools and therapy apps available that can be accessed during the COVID-19 crisis. Talking to friends or a partner about your anxieties can also provide a helpful reality check. They may offer a different perspective or help you reframe your thinking. Dr. Yeager emphasizes that uncertainty is a shared experience for everyone at this time. Coping with uncertainty involves using lists, processes, and seeking support from others. It’s akin to playing chess, where you can only plan a few moves ahead because circumstances can change rapidly. Being willing to control what you can and adapt when necessary is essential in managing uncertainty effectively. Stop checking the news so much Constantly exposing yourself to the 24/7 news cycle can contribute to increased anxiety. Dr. Brewer explains that the brain treats the news like a casino, where the uncertainty of when the next big story or update will come creates a dopamine-driven anticipation. This intermittent reinforcement schedule can be addictive. To manage anxiety, it’s recommended to limit checking the news to two or three times a day to receive updates that are similar in scale. If negative headlines continue to trigger anxiety, it may be helpful to disconnect from live updates. Dr. Brewer suggests relying on credible sources such as the World Health Organization (WHO) or the Centers for Disease Control and Prevention

Sep 05

I Tried a Diet Meant To Get Rid of Anxiety

I embrace a philosophy of moderation when it comes to food and don’t typically adhere to strict diets that eliminate certain foods. In fact, I often pass on review copies of diet books at my workplace. However, recently I came across a book called “The Anti-Anxiety Diet: A Whole Body Program To Stop Racing Thoughts, Banish Worry, and Live Panic-Free” by nutritionist Ali Miller, RD, which piqued my interest. This book caught my eye because I had been researching natural ways to reduce anxiety and cope with breakup-induced anxiety. Intrigued by the concept of using specific foods to alleviate anxiety, I delved into the details of this diet. I read the book cover to cover and even had the opportunity to interview Ali Miller. Additionally, I consulted with other nutrition experts, such as Josh Axe, a doctor of natural medicine, clinical nutritionist, and author of the upcoming Keto Diet, and Maya Feller, MS, RD, of Maya Feller Nutrition, to gather their insights on the diet’s efficacy. What I discovered about the anti-anxiety diet, including the recommended and restricted foods, as well as the underlying reasons why the foods we consume can impact anxiety management, convinced me to give it a try. In the following account, I will share my experiences and outcomes with this approach. What Is the Anti-Anxiety Diet? “The anti-anxiety diet takes a food-as-medicine approach, recognizing that food can either contribute to disease and dysfunction or be utilized to promote healing and prevent anxiety,” explained Miller. The plan, spanning 12 weeks, incorporates what she refers to as “The Six R’s”: Although the approach may initially seem complex, it essentially combines elements of the ketogenic diet and an anti-inflammatory protocol. In practical terms, this means simultaneously eliminating foods known to cause inflammation, such as gluten, corn, soy, sugar, and dairy, while adopting a high-fat, moderate-protein diet. This dietary shift induces a state of ketosis, where the body utilizes ketones from fat instead of glucose from carbs as its primary source of energy. Furthermore, the plan prioritizes gut health to support the production of serotonin (the “happy” hormone) and GABA (a neurotransmitter associated with relaxation). The specific recommendations for gut health are customized for each individual, based on their responses to quizzes within the book. These quizzes assess factors like gut bacteria balance, leaky gut, and adrenal gland function. In line with my quiz results, the book suggested I incorporate an herbal adaptogen capsule, known for their potential to restore balance in the body and potentially alleviate anxiety, although further research is needed to confirm these effects. Additionally, the plan advised limiting caffeine intake to one cup of coffee per day or substituting it with matcha tea. It’s worth noting that others who embark on the diet may receive different recommendations based on their specific circumstances and quiz results. How Does This Diet Help Anxiety? The anti-anxiety diet is grounded in the belief that inflammation, gut issues, and neurotransmitter imbalances can contribute to and amplify anxiety. Conversely, incorporating anti-inflammatory foods, adopting a ketogenic diet, and consuming gut-friendly foods can help alleviate anxiety symptoms. The ketogenic diet is thought to benefit anxiety by altering the brain’s glucose metabolism. By reducing carbohydrate intake, there is a shift towards more active conversion of glutamate to GABA, a neurotransmitter associated with relaxation. This increased GABA activity, acting as a mood stabilizer, can potentially help reduce anxiety symptoms, fear, and depression, according to Feller. While anecdotal reports support the connection between the ketogenic diet and anxiety reduction, more research is needed to establish conclusive evidence. Regarding the link between inflammation and anxiety, Miller explains that individuals with anxiety often have elevated levels of inflammatory chemicals in their bodies. These chemicals can lead to the release of excitatory neurotransmitters, intensifying anxious thoughts and feelings. Additionally, since a significant portion of serotonin, a neurotransmitter involved in mood regulation, is produced in the gut, inflammation in the gastrointestinal tract may impede serotonin production. This disruption can further contribute to heightened stress and anxiety. Equipped with this understanding and a sense of curiosity, you made the decision to dedicate 6-12 weeks of your life to potentially experience a less anxious existence. While the diet requires a minimum of 12 weeks, it can be adopted long-term by cycling between its different phases. Despite the emerging nature of the research supporting the food-as-medicine approach, you chose to explore whether it could genuinely alleviate your anxiety symptoms. Prepping for the Plan On the Sunday evening preceding the start of my anti-anxiety diet journey, armed with a grocery list tailored to the diet’s requirements, I filled my shopping cart with a combination of my regular purchases and new additions. Among my usual items were kale, eggs, spinach, leeks, nut butter, pickles, coconut oil, and kombucha. To accommodate the anti-inflammatory and ketogenic aspects of the diet, I added chicken, turkey, bacon, kimchi, nut cheese, and an array of herbs and spices such as ginger, basil, mint, sea salt, and garlic. Based on my quiz responses, I also purchased turmeric and a magnesium supplement as recommended. Since I frequently eat out or order takeout, I anticipated that adhering to the keto guidelines would be most challenging in those scenarios. To overcome this obstacle, I proactively reviewed the menus of the restaurants I typically visit. Fortunately, they offered gluten-free and dairy-free options that I could customize to align with the requirements of the anti-anxiety diet. For example, I opted for a lox and eggs bowl without the accompanying toast at a café and enjoyed a spinach or kale salad with avocado, egg, and grilled chicken at a deli. With my research complete, the refrigerator fully stocked, processed foods removed from my shelves, and a strategy in place for dining out, I felt prepared to embark on the diet. While Miller suggested that phase one could be followed for up to 12 weeks, I decided to commit to a minimum duration of six weeks. Phase 1: A Rough Start, Then Calmness Both Axe and Miller had

Sep 05

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

In the midst of accumulating work deadlines and a jam-packed social calendar, it can be challenging to find time to create a well-thought-out meal plan. However, when it comes to managing stress levels, the food we consume can play a crucial role in alleviating tension and promoting a sense of calm. Certain foods possess the potential to stabilize blood sugar levels or even positively impact our emotional responses. Below, you will find a list of 20 calming foods known for their stress-reducing properties, along with an explanation of why they can be beneficial in promoting relaxation and well-being. 1. Green Leafy Vegetables When stress hits, the temptation to opt for a cheeseburger may be strong, but choosing a green leafy vegetable-based lunch can be more beneficial. Green leafy vegetables like spinach, for instance, are rich in folate, which aids in the production of dopamine—a brain chemical associated with pleasure—and can contribute to a sense of calm, as noted by Heather Mangieri, RDN, a spokesperson for the Academy of Nutrition and Dietetics. Moreover, a study published in the Journal of Affective Disorders in 2022 examined over 14,500 individuals and found a significant inverse relationship between depression and higher intake of selenium, zinc, and B vitamins, including folate. This implies that a higher intake of these vitamins and minerals was associated with a lower risk of depression. In addition, a study published in Frontiers in Psychology in 2018 explored the dietary habits of college students and discovered that on days when they consumed more fruits and vegetables, they tended to experience increased feelings of calmness, happiness, and energy. While it can be challenging to determine the cause-and-effect relationship between positive thoughts and healthy eating, the researchers observed that healthy eating appeared to predict a more positive mood the following day. 2. Seaweed For sushi enthusiasts, here’s some good news: that seaweed used to wrap your favorite sushi rolls offers additional benefits in relieving stress. Seaweed is notably rich in iodine, an essential mineral with various important functions in the body. Cynthia Sass, MPH, RD, Health’s contributing nutrition editor, highlights that seaweed is one of the few sources of this crucial mineral. The National Institutes of Health (NIH) recognizes seaweed as an excellent dietary source of iodine. Insufficient iodine levels can potentially lead to fatigue and depression. However, even a modest portion of seaweed salad, approximately a quarter cup, can provide over 275% of the daily value of iodine, according to Sass. By incorporating seaweed into your diet, such as enjoying sushi rolls wrapped in it, you can not only savor its delicious taste but also reap the potential stress-relieving benefits offered by its iodine content. 3. Avocado Including regular servings of avocado in your diet could potentially help curb stress eating by providing a sense of fullness and satisfaction. A study published in Nutrient Journal in 2014 investigated the effects of adding half an avocado to participants’ lunches. The findings revealed that incorporating avocado into the meal led to a 40% reduction in participants’ desire to eat more during the three hours following the midday meal. Additionally, the participants reported increased satisfaction and a decreased desire to eat for the subsequent three hours after consuming the avocado. This study suggests that avocado consumption may contribute to a feeling of satiety and help regulate appetite, potentially assisting in managing stress-related overeating tendencies. Adding avocado to your meals can not only offer its creamy and delicious flavor but also potentially support a more balanced approach to eating. 4. Beets Beets, with their high folate content, can contribute to stress relief. Folate is a vitamin known to play a role in supporting mental well-being. Cynthia Sass explains that consuming one cup of beets provides over 30% of the daily recommended intake of folate. Insufficient folate levels have been linked to symptoms such as mental fatigue, forgetfulness, confusion, and insomnia due to its involvement with the nervous system. Furthermore, several commonly used medications, including cholesterol-lowering drugs, anti-inflammatory drugs, diabetes medications, and birth control pills, can deplete the body’s folate levels. By incorporating beets into your diet, you can take advantage of their folate content, potentially supporting optimal brain function, reducing the risk of associated symptoms, and promoting overall well-being. 5. Blueberries Blueberries, known for their abundance of nutrients and antioxidants, are often regarded as a powerhouse food. Heather Mangieri explains that when you’re experiencing stress, your body is engaged in an internal battle. The antioxidants and phytonutrients present in blueberries act as warriors, fighting on your behalf and enhancing your body’s response to stress. In addition, studies have demonstrated that individuals who consume blueberries tend to experience an increase in natural killer cells. These specialized white blood cells play a crucial role in immune function and are vital for counteracting stress, as Cynthia Sass points out. 6. Oranges Naval oranges, with their high vitamin C content, offer a significant portion of the recommended dietary allowances established by the National Institutes of Health (NIH). Vitamin C has been recognized by researchers for its role in the body’s stress response, as indicated in a 2020 study published in the Journal of Thoracic Disease. Cynthia Sass explains that vitamin C not only supports immune function, which can be compromised by stress, but also aids in reducing levels of the stress hormone cortisol. Elevated cortisol levels, if prolonged, can have detrimental effects on the body, including fatigue, cognitive difficulties, increased appetite, and weight gain, particularly in the abdominal area. 7. Oysters Aside from their reputation as aphrodisiacs, oysters have another reason to be admired—their high zinc content. Oysters are considered the food with the highest zinc concentration per serving, as recognized by the National Institutes of Health (NIH). Just six raw oysters provide approximately 32 milligrams (mg) of zinc, which is 400% of the recommended dietary allowance. Keri Gans, RD, explains that zinc plays a role in potentially reducing the body’s response to stress. Zinc is not only an antioxidant, which can strengthen the immune system and possess anti-inflammatory