Managing Grief

Loss is one of life’s most stressful events. It takes time to heal, and everyone responds differently. We may need help to cope with the changes in our lives. Grief is part of being human, but that doesn’t mean we have to go through the journey alone.

What is grief?

Grief (also called bereavement) is the experience of loss. Many people associate grief with the death of an important person or pet. However, people experience grief after any important loss that affects their life, such as the loss of a job or relationship. Grief after diagnosis of an illness or other health problem is also common.

People experience grief in many different ways—and experience many different thoughts or feelings during the journey. People may feel shocked, sad, angry, scared, or anxious. Some feel numb or have a hard time feeling emotions at all. At times, many people even feel relief or peace after a loss.

Grief is complicated. There is no one way to experience grief. Feelings, thoughts, reactions, and challenges related to grief are very personal. Some people have thoughts or feelings that seem at odds with each other. For example, someone may feel very depressed about their loss but accept the loss at the same time. Many people find that the intensity of their grief changes a lot over time. Holidays can often bring up strong feelings, for example. People work through grief in their own time and on their own path.

What can I do about it?

People express or talk about grief in different ways, but we all feel grief after a loss. In most cases, people navigate through grief with help from loved ones and other supporters and, in time, go back to their daily life.

Some people need extra help from a mental health professional. Grief can be more complicated when the loss is sudden or unexpected, frightening, the result of an accident or disaster, or the result of a crime. Other factors also play a role. A person’s experience of mental illness, lack of personal and social supports, and difficult personal relationships can also affect the impact of grief. A type of counselling called grief counselling supports people through difficulties around grief.

Here are some tips to help you through your journey:

  • Connect with caring and supportive people. This might include loved ones, neighbours, and co-workers. It could also include a bereavement support group or community organization.
  • Give yourself enough time. Everyone reacts differently to a loss and there is no normal grieving period.
  • Let yourself feel sadness, anger, or whatever you need to feel. Find healthy ways to share your feelings and express yourself, such as talking with friends or writing in a journal.
  • Recognize that your life has changed. You may feel less engaged with work or relationships for some time. This is a natural part of loss and grief.
  • Reach out for help. Loved ones may want to give you privacy and may not feel comfortable asking you how you’re doing, so don’t be afraid to ask for their support.
  • Holidays and other important days can be very hard. It may be helpful to plan ahead and think about new traditions or celebrations that support healing.
  • Take care of your physical health. Be aware of any physical signs of stress or illness, and speak with your doctor if you feel that your grief is affecting your health.
  • Offer support to other loved ones who are grieving. Reaching out to others may be helpful in your own journey.
  • Be honest with young people about what has happened and about how you feel, and encourage them to share their feelings, too.
  • Work through difficult feelings like bitterness and blame. These feelings can make it harder to move forward in your life.
  • Make a new beginning. As the feelings of grief become less intense, return to interests and activities you may have dropped and think about trying something new.
  • Think about waiting before making major life decisions. You may feel differently as your feelings of grief lose their intensity, and the changes may add to the stress you’re already experiencing.

How can I help a loved one?

Many people feel like they don’t know what to do or say when a loved one if experiencing loss. If the loss also affected you, you may be working through your own experiences of grief. One of the most important things you can do is to simply be there for your loved one. Grief can feel overwhelming, but support and understanding can make a huge difference.

Here are some tips for supporting a loved one:

  • Understand that a loved one needs to follow their own journey in their own way and express their feelings in their own way.
  • Ask your loved one what they need, and regularly remind them that you’re there for support if they aren’t ready to talk with others yet. Remember to offer practical help, too.
  • Talk about the loss. It’s common to avoid the topic and focus on a loved one’s feelings instead, but many people find sharing thoughts, memories, and stories helpful or comforting.
  • Remember that grief may be bigger than the loss. For example, someone who loses a partner may also experience a lot of fear or stress around financial security and other important matters.
  • Include your loved one in social activities. Even if they often decline, it’s important to show that they are still an important member of your community.
  • Help your loved one connect with support services if they experience a lot of difficulties.
  • Take care of your own well-being and seek extra help for yourself if you need it.

 

Originally posted on the Canadian Mental Health Association

10 Ways to Support Your Mental Health in 2024

These simple and proven strategies will help you manage stress and find meaning in the new year.

Since the height of the pandemic, there has been a cultural shift in the way we talk about mental health. It’s as though the years of isolation and uncertainty helped us understand how vital our emotional needs were to our overall well-being.

Now that we’re paying more attention to our inner lives, it’s also essential that we take action. Fortunately, there are a number of things that everyone can do to nourish their mental health and find moments of joy.

Here are some of our favorite tips from the past year as we prepare to enter 2024.

Experts say that getting enough sleep is one of the most important things we can do for our mental health. If you’re having trouble falling or staying asleep, studies have found that cognitive behavioral therapy for insomnia, or C.B.T.-I., is as effective as using sleep medications in the short term — and more effective in the long term. C.B.T.-I. helps people address anxieties about sleep and find ways to relax. To find a provider, try the Society of Behavioral Sleep Medicine directory.

It’s normal to feel anxious from time to time. In fact, having some anxiety can actually be useful. Experts say an internal alarm system can improve our performance, help us recognize danger and even encourage us to be more conscientious. So we asked Dr. Petros Levounis, the president of the American Psychiatric Association: How much anxiety is too much?

“If you start to notice that worry and fear are there constantly, that is a signal that you need some help,” he said.

Other signs to look out for include restlessness, a sense of fear or doom, increased heart rate, sweating, trembling and trouble concentrating.

If you have a tendency to ruminate, there are a few simple ways to curb the habit. The first is to distract yourself: Research shows that diversions can help get your mind off whatever is stressing you out. Try playing a word game or listening to music, paying close attention to the lyrics.

Other times, it’s better not to fight the urge — but that doesn’t mean you should let your thoughts spiral out of control. Set a timer for 10 to 30 minutes of dedicated rumination time, and give yourself permission to mentally mull things over. When the timer goes off, it’s time to move on.

When you’re struggling with your mental health, basic tasks like washing dishes or doing laundry can feel impossible. But living amid mess can make you feel even worse. KC Davis, a licensed professional counselor and author of the book “How to Keep House While Drowning,” advises focusing on function over aesthetics — your home doesn’t have to be perfect, but it should be livable.

An efficient way to keep things from getting out of hand is to practice what she calls “five things tidying.” Tackle the five main categories of clutter — trash, dishes, laundry, things with a place and things without a place — one at a time to help cleaning feel more manageable.

Gratitude is a positive emotion that can arise when you acknowledge that you have goodness in your life and that other people — or higher powers, if you believe in them — have helped you achieve that goodness.

To really reap the benefits of gratitude, experts say, it’s important to express it whenever possible. That might include writing letters of thanks or listing the positive things in your life in a journal. Giving thanks to friends, romantic partners and even co-workers can also offer a relationship boost.

Research shows that mindset really matters when it comes to health, and it can even extend your life. A classic study found that people who were optimistic about aging lived seven and a half years longer than those who had negative perceptions of it.

To adopt a more positive outlook about getting older, shift your focus to the benefits of aging, like better emotional well-being and higher emotional intelligence. Look for aging role models, too: older people who stay physically active and engaged in their communities, or those with traits that you admire.

The notion that art can improve mental well-being is something many people intuitively understand but don’t necessarily put into practice.

You don’t need talent to give it a try, experts say. Writing a poem, singing or drawing can all help elevate your mood, no matter how creative you consider yourself to be. One of the easiest ways to get started is to color something intricate: Spending 20 minutes coloring a mandala (a complex geometric design) is more helpful for reducing anxiety than free-form coloring for the same length of time, research has found.

Sometimes we have to remind ourselves to connect with the physical world around us. Enter the awe walk.

Pick a walking spot (either new or familiar) and imagine that you’re seeing it for the first time. Then pay attention to your senses. Feel the wind on your face, touch the petals of a flower. Simply notice the sky. It can be more restorative than you might expect.

If you’re having trouble focusing, it’s not just you. Research has found that over the past two decades, the amount of time we spend on a given task has shrunk to an average of just 47 seconds, down from two and a half minutes. Technology is often to blame.

To regain control of your concentration, Larry Rosen, a professor emeritus of psychology at California State University, Dominguez Hills, suggested a strategy he calls “tech breaks.” Set a timer for 15 minutes, then silence and set aside your phone. When time is up, take one or two minutes to check your favorite apps — that’s your tech break — and get back to work for another 15-minute cycle. The goal is to gradually increase the time between your tech breaks, building up to 45 minutes (or more) away from your phone.

One of the fastest, easiest ways you can calm your mind and body is by taking slow, deep breaths. Doing so helps to turn up your parasympathetic nervous system — the counterbalance to the “fight or flight” stress response — and lower your blood pressure and regulate your heart rate.

One breathing exercise that can be particularly helpful for mitigating fear and anxiety is 4-4-8 breathing, where you inhale for four counts, hold your breath for four counts and exhale for eight counts.

 

Originally posted on New York Times

VIDEO: Reduce Depression by Doing the Things You Love

VIDEO: Self Care University: Sound Therapy

What is Emotional Literacy? Understand Your Emotions, Understand Yourself

Emotions play a huge role in our lives, our actions and our relationships. Yet, most of us know surprisingly little about what they are, how we experience them and why we have them in the first place. Some psychologists might say we’re low on “emotional literacy.”

This lack of emotional literacy leaves us ill-equipped to manage the variety of emotions we experience on a normal day, let alone during a pandemic. Focusing on naming, expressing and dealing with our emotions — the ones we like and the ones we don’t — is important for our mental health. By learning more about your emotions and how to name them, express them, and deal with them, you can use them to better navigate your daily life, make better decisions and feel more at ease.

What are emotions?  

Emotions are sort of like our internal road signs or stoplights, but with the lights flashing in different parts of our bodies in different ways. There’s a subjective part, which is how you feel in the moment — what we might call happiness, sadness or fear. There’s a physiological component, which is how your body reacts to what you’re experiencing (clenched teeth? squeals of delight?). And then there’s often a behavioural component, which is the action you take in response to how you feel.

How are emotions felt in the body?  

Emotions physically manifest themselves in a variety of ways. Your breathing or heart rate might speed up or slow down. Your body temperature might rise or fall, leading you to feel warm or cool. Your facial expressions and body language might change — furrowing your brow and slumping your shoulders when you’re feeling frustrated, for instance. And finally, emotions might trigger movements, like tapping your foot or twirling your hair when you’re feeling nervous or impatient.

Why do we have emotions?  

First and foremost, emotions are thought to serve an evolutionary purpose. Our ancestors who felt fear and ran away (red light!) when they saw tigers survived, while those who felt nothing did not.

Another way to put it would be to think of emotions as motivators. We are motivated to do things that lead to comfortable emotions (green light!) and avoid doing things that lead to uncomfortable emotions. Once again, this plays a key role in our survival, leading us to seek out food, avoid danger and reproduce.

Emotions also help us communicate and collaborate with others, and therefore play a key role in helping our society run smoothly.

How does naming our emotions help?  

Putting our feelings into words can reduce the intensity of negative emotions and make them more manageable.

For example, in a study of people with a spider phobia, researchers found that when participants described the anxiety they were feeling in the presence of a giant tarantula, they were better able to manage their anxiety when they were exposed to the tarantula one week later. In fact, the participants who described their anxiety in greater detail actually experienced the least amount of anxiety, including dulled physical responses like less sweaty palms.

Putting feelings into words is thoughti to decrease activity in the amygdala, the part of the brain that drives our responses to fear and stress, and increase activity in the prefrontal control regions, parts of the brain associated with regulating and making sense of emotions.

How emotions connect us with others 

According to emotion scientist Marc Brackett, the Founder and Director of the Yale Center for Emotional Intelligence, labeling our emotions also helps us describe what we’re going through, which helps us get help from others. We can’t empathize without being in touch with how we’re feeling ourselves, so this language of emotions helps us provide support that matches what someone is feeling, foster connections, commiserate and solve problems together.

By better understanding our emotions, becoming more aware of their effects and labelling them more accurately, we’re better able to make sense of how we’re feeling and act in ways that contribute to greater emotional wellbeing. That’s the power of getting real about how you feel.

If your emotions are overwhelming, persistent and/or are interfering with your daily functioning, it’s important to seek mental health support.

Sources:   

https://plato.stanford.edu/entries/emotion/

https://www.psychologytoday.com/us/blog/anger-in-the-age-entitlement/201701/emotions-in-the-social-world

https://www.scn.ucla.edu/pdf/Torre(2018)ER.pdf

https://www.psychologicalscience.org/news/releases/that-giant-tarantula-is-terrifying-but-ill-touch-it-expressing-your-emotions-can-reduce-fear.html

https://www.marcbrackett.com/a-word-is-a-world/

Affect Labelling Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer,J. H., & Way, B. M. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological  Science, 18(5), 421–428. doi:10.1111/j.1467-9280.2007.01916.x

 


Originally posted on www.cmha.ca

Hope for Older Adults with Treatment-Resistant Depression

The largest study of treatment-resistant depression in older adults has found that augmenting commonly used antidepressants with the antipsychotic drug aripiprazole can induce remission of depressive symptoms in 30 per cent of patients.

The results of the Optimizing Outcomes of Treatment-Resistant Depression in Older Adults (OPTIMUM) clinical trial have just been published in the New England Journal of Medicine.

CAMH and the University of Toronto collaborated with leading institution the Washington University School of Medicine and several other research centres on the study, which included 742 participants over the age of 60 with treatment-resistant depression, meaning that at least two courses of treatment had been unsuccessful in improving symptoms. Up to one in three people diagnosed with depression are considered treatment resistant.

“There are a lot of myths about depression in older people.  It is a myth that older people have higher rates of depression and it is a myth that depression in older people is more resistant to treatment,” said study co-author Dr. Benoit Mulsant, Clinician Scientist at CAMH. “This study shows that there are effective treatments for older people and they can recover and live happier, healthier lives.”

The study compared the efficacy of different medications: One group had aripiprazole (brand name Abilify) added to their existing anti-depressant. Another group had the drug bupropion (brand names Wellbutrin and Zyban) added instead. A third group had lithium added while a fourth and fifth group tapered off the anti-depressant they were using and switched to bupropion or nortriptyline.

Participants in each group reported improvement in their mental health over the 10-week course of treatment, but those who were given aripiprazole improved the most, with 30 per cent of participants showing remission in symptoms, compared to 20 per cent who improved when switched to bupropion.

Typically, when patients do not respond positively to a first course of treatment for mental illness, physicians will try one treatment after another until they find something that works and does not have debilitating side-effects. For example, problems with balance can be a risk factor for some anti-depressants that increase the risk of falls and injury and have a devastating impact on older patients.  The OPTIMUM study found that while patients who received aripiprazole or bupropion both showed similar improvements in mental health, those taking bupropion were at greater risk for serious injury due to falls.

“By establishing the likelihood that different treatment options will be effective, and the risks attached to each treatment, we can ensure that we are choosing the best option to help patients with treatment-resistant depression,” said co-author Dr. Daniel Blumberger, Clinician Scientist at CAMH and Director of the Temerty Centre for Therapeutic Brain Intervention. “We may not know for certain which treatments will work, but we know which ones are most likely to. In this way, we can quantify that we are making the best choices for our patients.”

Dr. Mulsant says that research into mental illness treatments for older adults has been lacking compared to other age groups. He and Dr. Blumberger are two of a small number of senior scientists in the world specializing in treatment-resistant depression in late life.

“Over the past 15 years CAMH has become a leader in North America in research into geriatric depression,” said Dr. Mulsant. “That is why colleagues from places like Columbia University and UCLA want to work with us.”

About The Centre for Addiction and Mental Health (CAMH)

CAMH is Canada’s largest mental health and addiction teaching hospital and a world leading research centre in this field. CAMH combines clinical care, research, education, policy development and health promotion to help transform the lives of people affected by mental illness and addiction. CAMH is fully affiliated with the University of Toronto, and is a Pan American Health Organization/World Health Organization Collaborating Centre. For more information, please visit camh.ca or follow @CAMHnews on Twitter.

 


Originally posted on www.camh.ca

Recognizing and Managing Stress

What is stress?

Stress is something we all experience. When we talk about being stressed, we are referring to a mental state of worry and anxiety. This is usually a result of being exposed to a stressor (a perceived threat, harm or event).

Stress serves a purpose and isn’t always bad. It can protect us from harm, such as when we need to drive safely in bad weather. It can also motivate us (such as when we need to study for an exam). But stress that is intense and lasts too long can be harmful to our physical and mental health.

Stressors vary in intensity (how severe they are) and duration (how long they last). Daily hassles like heavy traffic are short-term stressors. Meanwhile, life events like losing a job or the death of a loved one are longer-term stressors. Living in poverty or poor housing is also a type of long-term stressor.

The physical effects of stress

Studies have found that intense and sudden stress causes changes in heart rate and breathing, muscle tension and sweating. Long-term stress can lead to high blood pressure, clogged arteries and obesity.

When we experience a stressful event, the brain sends a distress signal to a part of the brain called the hypothalamus. This area of the brain then communicates with the rest of the body through the nervous system, giving us the energy and drive to respond. This is called the fight-or-flight response.

This response is helpful at times, such as when you need to leave a building during a fire alarm. But if the stress response keeps happening even when there is no threat, it can be hard on the body and mind.

How do you know if stress is having a negative impact on your well-being?

Signs of stress include:
  • irritability
  • moodiness
  • fatigue
  • sleep problems
  • constant worry
  • trouble concentrating

High levels of stress can also cause physical symptoms such as headaches, stomach upset, muscle aches and chest pain. If you’re experiencing these signs, it’s a good idea to see your doctor to rule out any other medical concerns.

Many of the strategies introduced in Well Central’s courses can help you manage stress. You may also want to consider seeking help through counselling. This can help you address the underlying reasons for the stress.

It is helpful to build stress-relieving activities into your everyday life. Use a variety of strategies, including exercise, to manage stress on a regular basis.

Helpful strategies for managing stress

A wide range of activities can help reduce stress and boost well-being. Consider the list below and make note of the ideas that fit for you. Do a few of these activities every day.

Talk it out

Talking about how we feel often provides a sense of relief. Carrying our troubles within ourselves tends to make them more of a burden. If the matter is deeply personal, consider sharing your situation with a trusted friend or with a counselor.

Get active — work it out

Exercise helps to reduce stress and strong emotions. The most effective approach is to make physical activity a part of your daily routine.

Journalling

Writing things down in a diary or journal is a good way to express emotions, especially when they’re difficult to talk about. You don’t need to be an experienced writer. You could write down thoughts, key words, or even doodle to express yourself.

Mindfulness

Mindfulness brings awareness to the present moment. This helps you recognize and acknowledge the emotions you are experiencing. You don’t need to judge them or do anything about them at that moment — just notice them. Being mindful also helps to avoid worrying about the future or focusing on a past you can’t change.

Problem-solve

Try to address the root cause of your stress. Take a problem-solving approach to focus on a specific problem that is troubling you. Consider your options, choose one and follow through with a plan to deal with it.

Be creative

Use creative outlets to soothe stress and strong emotions. This includes things like listening to music, making art, or other hobbies that use your hands and require your focus.

Get distracted

Sometimes we just need a break from our worries and stress. Play games, do puzzles or watch a comedy. These are great ways to lift the spirits and provide some stress relief.

Human touch

If you have people in your life you are close to, hugs and affection can reduce stress and boost the immune system. When no one is available, it can be soothing to rub some lotion on your hands, or massage your face or neck.

Reach out

When you are dealing with lots of stress, don’t carry it alone. Reach out to friends, coworkers, family or health professionals to get support.

 

Originally posted on www.wellnesstogether.ca

Uncovering the Faces of Anxiety

Around three million Canadians have an anxiety disorder. One in four will experience an anxiety disorder at some point in their lifetime.[1]

Anxiety disorders are one of the most common types of mental health disorders in Canada. They have a major impact on the lives of those affected. It’s important that we understand what anxiety disorders are, and what they look like. Then we can learn techniques to support ourselves and others through anxiety.

Anxiety and anxiety disorders

Anxiety is a normal, temporary reaction to stress. On the other hand, anxiety disorders involve intense and prolonged reactions. They can have debilitating symptoms. Some examples are shortness of breath, heart palpitations, and irritability. These symptoms don’t match up with the reality of the situation or the risks it poses.

Key differences:

  1. Stressor. A stressor is something that causes an anxiety reaction. For example, writing an exam could be a stressor. So can preparing for an interview, or having an argument with a friend. Those with an anxiety disorder may not be able to manage these situations. They might experience continued uneasiness and tension. This impacts their ability to move beyond the event. In turn, it disrupts and influences future behaviour.
  2. Intensity and length. Anxiety disorders often produce intense and lengthy emotional responses. These responses are often very intense relative to the stressor. Anxiety is fleeting, whereas anxiety disorders are ongoing and hard to overcome. Anxiety disorders can also impact your physical health. Physical symptoms may include headaches, dizziness, and in some instances, high blood pressure.
  3. Impairment. Anxiety disorders may impact your day-to-day functioning. Avoidance is a common tactic used to prevent anxiety episodes. People might want to avoid environments where stressors may occur. This can cause isolation, as people withdraw from daily life.

Causes of anxiety disorders

Researchers are learning that anxiety disorders are like allergies: They can run in families, and have a biological basis. Anxiety disorders may develop from a complex set of risk factors. These include genetics, personality, and life experience.

Here are some theories on how anxiety disorders can develop:

  1. Medical. In some cases, medical issues may be a contributing factor (e.g. diabetes, heart disease, trauma). Most anxiety disorders develop in childhood and adolescence. Yet, a medical cause is more likely to be a contributing factor later in life. This is because people are more likely to develop health problems as they age.
  2. Genetics. While science has yet to identify an exact gene, it’s believed that genetics play a role. Genetics may increase the risk of developing an anxiety disorder. Scientists believe that chromosomal irregularities connect genetics and anxiety disorders. (Chromosomal irregularities are missing, extra, or irregular portions of the chromosomal DNA.) Dr. Amy Przeworski is a researcher at Case Western Reserve University in Cleveland. She says that “individuals inherit a predisposition to being an anxious person.” She also said that “about 30 to 40 percent of the variability is related to genetic factors.”[2]
  3. Psychological. There are several psychological theories on the causes of anxiety disorders. However, each theory only explains one part of the diagnosis. Anxiety disorders can be caused by interpersonal conflict or dysfunctional thought patterns. An example of a dysfunctional thought pattern is overestimating a situation’s danger level. They can also be conditioned responses learned over time. These are only some of the psychological causes. We should also consider the overlap with other mental health conditions like depression. These can make someone more likely to develop an anxiety disorder.[3]

There are many factors that could cause someone to develop an anxiety disorder. With more research, we may be able to come up with exercises or measures to prevent them. These measures could limit the prevalence of anxiety disorders.

Types of anxiety disorders 

There are six major categories of anxiety disorders. Each one has different symptom profiles.

  1. Generalized Anxiety Disorder (GAD). One out of every 20 people suffers from GAD in Canada.[4] People with GAD may experience chronic, excessive, and uncontrollable worry. Some other symptoms of GAD are tension, fatigue, and difficulty concentrating or falling asleep.
  2. Obsessive-Compulsive Disorder (OCD). Compulsions are repetitive, sometimes stereotypical behaviours. (In this case, “stereotypical” means the behaviour does not serve a specific function.) Some examples are handwashing, skin-picking, or rocking movements. They can also be mental acts that the person does to prevent or reduce their anxiety. Even if they try to resist it, people may feel an urge to perform the action.[5]
  3. Panic Disorder. Panic disorders are often marked by repeated fears. These fears can last for several minutes or longer. They often occur unexpectedly in the absence of a threat. In these situations, they tend to peak rapidly and cause symptoms of panic. This is often accompanied by a sense of imminent danger. [6]
  4. Phobic Disorder. One out of every 10 people in Canada has a phobia.[7] The fear is often considered excessive and disproportionate. This is because it often does not match the situation’s actual danger level. When someone with a phobia is exposed to the thing they fear, it triggers an anxiety response. These responses can sometimes grow into full-blown panic attacks.
  5. Post-Traumatic Stress Disorder (PTSD). One out of every 10 individuals in Canada will experience PTSD in their lifetime.[8] PTSD develops after someone experiences or witnesses a traumatic event. This can cause intense fear, helplessness, or horror. This could include responses to powerful one-time incidents or chronic/repetitive experiences.
  6. Social Anxiety Disorder. About eight percent of Canadians will experience social anxiety disorder in their lifetime.[9] People with social anxiety disorder get nervous and uncomfortable in social settings. This is regardless of whether the situation is formal or informal. This can often lead individuals to become isolated. This leads them to minimize their contact and engagement with others.

How to manage symptoms of an anxiety disorder

It is possible to manage the symptoms of anxiety disorders. Use the techniques below when you feel anxious.

  1. Connect with others. Loneliness and isolation set the stage for anxiety. By connecting with people who are supportive, caring, and sympathetic, you can feel less vulnerable. Vulnerability can contribute to anxiety manifesting. Make it a point to regularly be part of a community. The community can be composed of friends or family, self-help groups, or support groups. You could even share your experience with a trusted loved one or a counsellor.
  2. Practise relaxation techniques. Practising relaxation every day can help manage anxiety symptoms. It can also increase relaxation. This benefits your emotional well-being over time. There are many things you can do to relieve feelings of anxiousness. They include meditation and deep breathing exercises. Another technique is progressive muscle relaxation. This involves controlling your body’s muscular tension.
  3. Exercise regularly. Exercise is a natural stress and anxiety reliever. When exercising, your body produces endorphins. These are chemicals that combat fatigue and stress. Rhythmic activities are especially effective. These activities require moving both your arms and legs. This includes activities like walking, swimming, or dancing.
  4. Get enough sleep. Sleep is one of the most important ways to manage anxiety. Those who struggle with anxiety often have trouble getting to sleep. If you struggle with sleep, try meditating before bed to help clear your mind. It is also important to create the right environment for sleeping. For example, it’s best not to eat an hour before bed. In addition, keeping a consistent sleep schedule increases your quality of sleep.
  5. Be smart about caffeine, nicotine, and alcohol.
    1. If you struggle with anxiety, you may want to try drinking less caffeine, or cutting it out completely. Caffeine increases cortisol levels, which can lead to anxiousness.[10]
    2. Many people think nicotine is a relaxant, but it is actually a powerful stimulant. It produces epinephrine (adrenaline) when inhaled. This causes a spike in glucose levels that changes your bodily functions. It increases your blood pressure, heart rate, and respiration. All these changes increase the likelihood of anxiety.[11]
    3. Since alcohol serves as both a stimulant and a depressant, it is a key factor if you struggle with anxiety. When you drink alcohol, your blood alcohol content (BAC) rises. This causes your mood and emotions to change. However, as your BAC decreases, anxiety can develop. This also comes with depression and fatigue.[12]
  6. Train your brain to stay calm. Worrying is a mental habit you can learn to manage. Set aside dedicated time in your day to focus on difficult events or tasks. Write them down to assess the scenario. Reflect on how to approach or manage the situation. You can build resilience by challenging anxious thoughts and learning to accept uncertainty. This can reduce anxiety and fear.

Regardless of diagnosis, we can all benefit from a better understanding of anxiety and reduction techniques. If you feel you or a loved one may have symptoms of an anxiety disorder, speak to a healthcare professional. They can help you get proper diagnosis and treatment.

References:
  1. Public Health Agency of Canada. (2015). Mood and Anxiety Disorders in Canada. Retrieved May 17, 2017, from https://www.canada.ca/content/ dam/canada/health-canada/migration/healthy-canadians/publications/ diseases-conditions-maladies-affections/mental-mood-anxietyanxieuxhumeur/alt/ mental-mood-anxiety-anxieux-humeur-eng.pdf
  2. Waszczuk, M., Zavos, H., & Eley, T. (2013, June). Genetic and environmental influences on relationship between anxiety sensitivity and anxiety subscales in children. Retrieved May 17, 2017, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3878378/
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