Tag: anxiety

Best Breathing Exercises for Anxiety Relief

.

This article was originally published on SundayScaries.

.

If you have ever experienced a panic attack or a sudden wave of anxiety, then you know exactly how miserable they can be. Your heart starts to pound a little harder, your breathing becomes a little shallower, the butterflies start fluttering in your stomach, and all you want to do is curl up in a ball or just simply get out of wherever you are.

While it may seem that you are the only person that this happens to, you aren’t. In fact, many people suffer from anxiety attacks on a daily basis, and it is extremely common. Luckily, there are some breathing exercises for anxiety relief that can help you deal with the situation, and even help prevent it from occurring altogether.

If you have ever had an experience that left you with an overwhelming feeling of anxiety, fear or even dread, you have experienced an anxiety attack. There is good news, however. Anxiety attacks, also referred to as panic attacks, can be treated and even prevented.

.

What Causes an Anxiety Attack?

Anxiety attacks are the result of over worrying or concern. When there is something that really concerns you—or that you’re afraid of—it will cause your body’s stress response to start a series of events that affect your endocrine and nervous systems. Your body’s reaction to this response is what dictates the strength of the anxiety attack. The higher your concern or worry is, the greater the anxiety attack.

Anxiety is a tricky thing as it keeps trying to convince you that you are in some type of danger, even though you are actually in no danger at all. And while it can feel as though you are having a heart attack if your anxiety gets severe enough, the chest pain that you feel is from you not being able to breathe properly, which tightens your chest. This is exactly why you need to practice proper breathing exercises for anxiety relief.

.

Why Breathe for Anxiety?

Amit Ray said it best: “If you want to conquer the anxiety of life, live in the moment, live in the breath.” If you want to be able to take control of your anxiety and control yourself when an anxiety attack strikes, you must train yourself to breathe correctly. By harnessing the power of better breathing, you are forcing your mind to focus on while relaxing your nervous system.

Doing so means that you will be able to calm yourself down and lessen the strength and amounts of your anxiety attacks.

Here are a few benefits of doing breathing exercises for anxiety relief:

  • It is instantly effective
  • It is extremely simple to do
  • It works on a physiological level that will automatically start to slow your heart rate
  • It calms down all your body systems
  • It can be done anywhere
  • It is free to do

.

Best Breathing Exercises for Anxiety Relief

While there is no shortage of breathing techniques that will help you to lessen and prevent your anxiety, it is best to try several of them out and see which one you like the best.

.

CO2 Re-breathing

CO2 re-breathing is a breathing technique that allows you to rebalance your levels of oxygen and carbon dioxide. This is especially effective if you have been hyperventilating. While it won’t necessarily completely stop an anxiety attack, it will help to reduce the severity of the symptoms.

With CO2 re-breathing, what you want to do is either use a paper bag or cup both of your hands over your mouth. You then start to breathe into the bag or your hands slowly. Be sure to use deep, regular breaths and continue doing so for about five to ten breaths.

.

Relaxation Through Deep Breathing

While relaxation deep breathing to help you relax isn’t going to stop an anxiety attack from occurring, it is very effective for reducing high-stress situations that could lead to an attack. By the time you get to your tenth breath, you will have more than likely become much calmer and more comfortable.

To maximize relaxation through deep breathing, you will want to sit down in a comfortable position with your back straight and your arms at your sides or in your lap—whichever one is more comfortable for you. You then take a deep breath in through your nose for a count of five. Hold this breath for two to three seconds, then exhale slowly out of your mouth for about six to seven seconds. You want to breathe out as if you were going to whistle. Now repeat this ten times.

.

Equal Breathing “Sama Vritti”

If you have ever had trouble falling asleep, you have more than likely tried to count sheep. This works the same way. It will help to interrupt the racing thoughts going through your mind or whatever it is that is keeping you from relaxing. It also helps to calm your nervous system and get you to redirect your focus.

To get started, you must first find a comfortable meditative pose. Start to inhale for a count of four, then exhale for a count of four. Repeat this ten times. As soon as you start to feel more comfortable, try to extend the inhaled and exhaled breath for counts of six to eight.

When you try using the best breathing exercises for anxiety relief, you can tell that they are working if you start to feel calmer. When you start to feel an anxiety attack coming on, by stopping what you are doing and immediately going into these breathing exercises for anxiety relief, you will help yourself to overcome the symptoms and even prevent an anxiety attack altogether.

Just remember that incorporating breathing exercises for anxiety relief is in no way a cure for anxiety, but rather a tool to help you prevent and overcome the symptoms of anxiety if you should need to.

Life as an Entrepreneur: How to Use CBD Oil for Anxiety and Stress Management

.

This article first appeared on SundayScaries.

.

There are so many benefits of being your own boss. Whether you get to curl up at home and work in the comfort of your pajamas or get the thrill of running your own store, the life of an entrepreneur is more often than not a rewarding one.

However, it can also come with its fair share of stress and anxiety. After all, when you have no boss or superiors to take the bulk of the responsibility for missteps, you find yourself taking on high-stakes situations without anyone to help you out.

Sometimes, anxiety can feel like a never-ending, incurable curse. As soon as you finally get past a major project, something else comes up that you immediately need to start chipping away at. It can feel like there is no relief or real solution, and you may even wonder if a career as an entrepreneur was truly worth it.

Well, please know that your career is worth the challenges, and there are steps you can take to manage your stress and overcome anxiety. One safe, legal, and effective option can be cannabidiol oil (CBD oil).

Sure, you might be thinking that smoking up before a big meeting with new clients could impact your performance or make your anxiety worse, but CBD is not the same as THC cannabis products. Okay, so they both come from the cannabis plant, as does marijuana, though the effects of CBD are totally different. THC is a psychoactive chemical that affects your brain function and makes you feel high, whereas high-quality CBD products will actually have little to no traces of THC, meaning getting high is an impossibility. In fact, your morning cup of coffee will have stronger psychoactive effects than even a strong dosage of CBD.

For years, research into CBD was minimal, in part because people wanted to know more about how THC worked more so than CBD. Now that research is starting to pick up, studies are showing positive results associated with CBD, including helping to relieve anxiety, stress, and insomnia.

In fact, CBD is already known to aid a multitude of mental and physical illnesses, such as post-traumatic stress disorder, social anxiety disorder, panic disorder, chronic pain, Alzheimer’s disease, Dravet syndrome, and is a natural anti-inflammatory. So why can’t it help relieve chronic stress and the symptoms of anxiety?

.

How Stress and Anxiety Impact Your Daily Life

Our public understanding of mental health has historically been subpar, to say the least. Although we now know that over 40 million Americans have a mental illness, there was a time not long ago when many of the most common psychiatric disorders did not have a name or an effective treatment.

Now, we are starting to understand the ways in which our emotional well-being influences other aspects of our physical health. Even if you have not been diagnosed with Generalized Anxiety Disorder (GAD) or any other mental illness, it does not mean that great amounts of stress and pressure will not put a strain on your relationships, your work performance, and your health. Here are just a few ways in which stress and anxiety have very real impacts on our lives:

  • Sleep patterns, including insomnia and nightmares
  • Irritability and depression
  • Fatigue and low energy
  • Problems with memory and attention
  • Breathing problems
  • Muscle pains and aches
  • High blood pressure
  • Digestive health problems similar to symptoms of IBS
  • Anxiety and panic attacks
  • Loss of libido
  • Higher likelihood of poor coping mechanisms, such as substance abuse, self-harm, and a poor diet

Many of these symptoms can not only impact our personal lives but can have a direct impact on our career as well. It’s hard to make a good impression on new clients when we are constantly crabby or trailing off mid-sentence because our focus is poor. It can be hard to have a productive work day when we are battling fatigue and a bout of digestive troubles.

.

How CBD Can Help

Everyone experiences anxiety and stress differently, so everyone has a different treatment that is right for them. While some people might benefit from a prescription medication or behavioral therapy, other people might feel more comfortable pursuing holistic, all-natural options. Although CBD might not be the right treatment for everyone, research has shown that CBD can help with anxiety and stress in a number of ways, including:

  • Stress Management: Numerous studies have shown that CBD can increase emotional resilience, reduce feelings of anxiety, improve learning, and boost your mood. This, in turn, could also treat some of the nastier symptoms of stress, such as headaches and indigestion
  • Sleep Quality: Sleep is an essential element of our health. Anxiety and stress can make it harder for us to fall asleep and stay asleep and, in turn, a poor sleep schedule can make our anxiety worse, causing a vicious cycle. As entrepreneurs, we sometimes tend to make our sleep patterns worse with unhealthy habits, such as taking our work home with us, spending too much time on screens before bed, or sleeping and working at irregular hours. Studies have shown that by improving your sleep schedule, CBD can have a tangible impact on your stress levels
  • Energy Boosting: On top of helping with your sleep, CBD is also known to improve your energy and wakefulness throughout the day, which can help you stay productive and avoid the pile-up of responsibilities that lead to stress in the first place

If stress and anxiety have been impacting your life, you should remember that you are not alone. Millions of Americans struggle every year with an anxiety disorder, and all of us can relate to the feelings of being stressed and overworked. Even if you take CBD to alleviate stress, it is important to take care of yourself by making such lifestyle changes as a healthy diet, consistent sleep schedule, and time for leisure and unwinding.

You should also speak to your doctor if you believe that you might have an anxiety disorder. Together, you can create a treatment plan that might include CBD as well as therapy, medications, and/or lifestyle changes. Ultimately, your career should be one of the joys in your life. With the right support, it does not have to be a source of unnecessary stress. Whether you go for CBD vape, CBD gummies, or a CBD tincture, the effects of CBD are there for all to see.

6 Signs of Separation Anxiety in Dogs

.

This article by Jennifer was originally published on FOMO Bones.

.

Most dog owners will have experienced that feeling of guilt when leaving their four-legged friend alone even for just a short amount of time. While it is completely natural for dogs to miss us and want us to come home as soon as possible, some dogs suffer severe cases of separation anxiety on a different level. Not only does this make going out on our own somewhat of a chore, but it can also cause your dog problems—not to mention your couch, shoes, table…the list goes on. Fortunately, there is now a completely natural way to ease separation anxiety and reduce the symptoms of anxiety in dogs using CBD treats.

If you are a new dog owner, keep an eye out for these seven signs of canine separation anxiety so you can manage their nervous demeanor before it becomes too severe.

.

Your Dog Suddenly Learns to Sing

Well, not quite. One of the primary signs of severe separation anxiety and distress in dogs is excessive howling or barking, as well as destructive chewing. While all dogs feel sad when they see their parents walk out the door, howling and/or scratching at the door trying to desperately follow you is a red flag that you need to take notice of.

.

You Come Home to An Accident

If your dog is already potty trained and provided you are meeting their bathroom needs and taking them out frequently, they shouldn’t feel the need to pee inside. Understandably, if you are gone for hours and hours, then an accident here and there is bound to happen. However, if you are normally only gone for an hour or two and you always come home to a pee or poop on your white sheepskin carpet, then something is definitely up. This is a common symptom of separation anxiety in dogs and we suggest consulting a dog behaviorist or professional dog trainer for further advice, treatment, and possible medication.

.

Destruction and Devastation

The strongest warning sign of separation anxiety and distress—and without a doubt one of the worst—is destructive behavior while you are out, even for short periods. If you regularly come home to find your furniture chewed up and your shoes destroyed, it won’t be hard to pinpoint the culprit. Many dog owners choose to crate train their dogs and they still often come home to find that Fido has broken free and destroyed his crate and everything around it.

.

Frantic Panting

Dog lovers will all agree that fireworks and thunderstorms are two things that the world could do without when it comes to the effects they can have on dogs. Think back to the last time you snuggled up by the fire with a glass of red wine in hand, all ready to settle in for the night to the sound of thunder… and then your dog just completely freaked out, panting excessively, hiding, crying—all of the things a pet parent never wants to see! The same is true with many dogs when they experience separation anxiety; they start panting like crazy usually just as they see you putting your shoes on to leave.

.

Pacing

Another sign of anxiety in dogs can be repetitive pacing in the same pattern. Your dog might sometimes do this when you are home. However, if you notice that your pooch is frequently pacing more often than normal, you need to address it.

.

Clingy Behavior

There is a saying about dogs that goes something like this: “you will never pee alone again!” This is definitely true for the majority of us dog lovers and is usually completely normal behavior. What isn’t normal is if your dog suddenly starts being ultra-clingy and possessive. While almost every dog wants to be by our side, most do have a small degree of independence at times. This can be something as simple as laying by the side of the bed instead of on it (and on top of you!) or in their own bed while you are sitting on the couch. A major telltale sign of separation anxiety is if they have to be on top of you all the time or they start barking or crying.

If you’re realizing that your dog has separation anxiety, here are a few pointers to try and soothe them so you can leave the house with a clear conscience and not worry about leaving them alone in the future.

  • Speak to a dog trainer about crate training and overcoming problem behavior
  • Start by leaving them alone for just 15 minutes before returning and increase the time gradually so they know you are coming home
  • Consult your vet to rule out any underlying health issues
  • Ensure they get plenty of exercise every day
  • Make sure they have their own “safe” place to comfort them
  • Try leaving an item of your clothing in their bed while you are out

The above list is quite basic and, of course, there is no guarantee that any of those things will work and if your dog’s separation anxiety is getting worse, then keep reading.

.

Using CBD to Treat Anxiety in Dogs

Fortunately, if your pup is experiencing separation anxiety for long periods and you have tried everything under the sun but nothing works, there is a solution—and a downright effective one at that! Along with mental stimulation, CBD treats are a tasty way to curb your dog’s separation anxiety. It has been proven that giving your dog a treat as a part of positive reinforcement can hugely strengthen your already rock-solid bond while also giving him an all-natural, therapeutic way to ease his nerves and anxiety. CBD oil has been proven to treat a wide range of emotional and physical ailments. These natural and completely organic CBD dog treats are worth checking out, as thousands of dog owners around the globe are tuning into the fact that CBD dog treats actually work when nothing else seems to.

.

Author bio: Jennifer is the voice behind the FOMO Bones blog. She’s pretty sure she was a Great Dane in her past life, but her team at FOMO pegs her as more of a Labrador. Regardless of her breed, she’s a dog enthusiast with 15 years’ experience training dogs and owners.

CBD Gummies for Hangover Anxiety

.

This article by Madeleine Taylor was originally published at SundayScaries.

.

Anxiety can happen to everyone at some point or another. For some people, becoming anxious may just happen rarely in unusual circumstances. For others, however, it can be a more consistent and progressive issue. Most of us, or at least the ones reading this post, have experienced a hangover at some stage. A very delicate head, a restless stomach, zero energy, and a thirst that just can’t be quenched are just a few hangover symptoms. But when hangover anxiety kicks in, it’s a whole other ball game. Below, we are looking into what causes hangover anxiety and how you can use CBD gummies to help with it.

.

What Is Hangover Anxiety?

First of all, hangover anxiety doesn’t just happen to those who are already diagnosed with anxiety. Hangover anxiety can happen to absolutely anyone, though not everyone will even be aware of what it is. Our body produces a natural chemical called serotonin that is responsible for regulating our emotions. Alcohol causes the level of serotonin to spike which is why a person’s mood can be all over the place when they drink. Ever seen your friends get over the top passionate about everything in life when they drink? Or perhaps they collapse on the floor bawling their eyes out because they lost their straw and now they think that they are losing everyone in their lives? Well, that is all thanks to the major increase in serotonin levels caused by excessive drinking.

Alcohol stays in the system for a while after you feel sober, but due to the large rise of serotonin when drinking the alcohol, it comes crashing back down again, packs its bags, and heads off for some alone time. The process of fluctuating serotonin levels is what can cause an intensified feeling of anxiousness or even depression. Now, you would think that since it is referred to as hangover anxiety that it comes once you have sobered up, but this isn’t always the case. Sometimes, anxiety can be heightened at the time of consuming alcohol. It simply just depends. For people who are clinically diagnosed with anxiety, the typical side effects of a hangover can trigger anxiety. The nauseous feeling can lead to health anxiety resulting in a panic.

.

CBD for a Hangover

Lately, CBD products have been popping up everywhere and, by the looks of it, this will continue at a rapid rate. Organizations and scientists are now investing more in researching and studying the effects of CBD as it has so far shown very positive results in treating a number of health conditions. Cannabis helps to alleviate chronic pain and the same can be said for CBD. Three of the most common reasons behind using CBD are to help combat depression, anxiety, and pain. CBD products are available in all sorts of forms, but the most popular is CBD oil and CBD gummies.

The fascinating thing about CBD is its potential to interact with the body’s receptors. There is strong evidence to suggest that when CBD is introduced into our system, it locates certain receptors and calms them down, meaning that they begin to stop signaling to the brain that we are in pain or are panicking. And the best bit: It can do this without getting you high. As you are probably aware, CBD is a specific compound known as cannabinoid that is derived from a particular strain of cannabis plant. THC is also a cannabinoid compound. However, THC is what is responsible for getting you high. CBD, on the other hand, has the ability to calm and uplift without providing the high.

.

Using CBD Gummies

CBD gummies are quite literally exactly as you would expect. Gummy sweets that contain CBD. They are an easier way to ingest CBD and especially beneficial for those that dislike the taste of CBD oil, vape pens, or sprays. Really, though, why would you want to swallow an earthy-tasting oil when you can just eat really cool gummy candies? Just above, we talked about how CBD can help with a hangover and anxiety. CBD gummies are just another way to introduce CBD into the system in order to start getting those potential benefits.

They have also been known to help you get a decent night’s sleep. The feelings of anxiety usually increase at night when you are trying to sleep as you aren’t really concentrating on anything. The brain starts to play games and before you know it, 4am has arrived, and you haven’t had a wink of sleep. Lack of sleep then causes anxiety levels to rise, and suddenly you are stuck in a vicious cycle.

You take CBD gummies in the same way that you eat any other candy. The gummy version of CBD tends to take longer to start working than the oil does. In around 20 minutes they should begin to start releasing their powers. The amount that you eat depends on the strength of the CBD along with your own condition. There will, or should, always be consumption instructions inside the packaging to help you find the right amount for you.

.

Sunday Scaries CBD Gummies for Anxiety

If you have been searching for CBD gummies then look no further than Sunday Scaries CBD Gummies for Anxiety. Their products are all lab tested and contain no THC whatsoever. Their CBD gummies recipe is formulated with D3 and B12 vitamins along with the highest quality of full spectrum CBD. For all of you beautiful vegans out there, Sunday Scaries also has Vegan AF Gummies for Anxiety that work just as well as their standard line. If you are a renowned CBD enthusiast, then check out their subscription packages to make sure that you never run low on your CBD stash again. It is the remedy that makes anxiety not so scary.

Hangovers and anxiety are nasty enough on their own, and when the two are combined, it can feel like one of the biggest battles yet. But, where there is CBD, there is hope. So, make use of nature’s magic and tell that hangover anxiety where to go.

Anxiety vs Paranoia

. 

Hallo, there, sweethearts. Today I want to share an article contribution from Sunday Scaries. Sunday Scaries is a company that sells high-quality CBD. But, more than that, they are a company that advocates for the use of CBD to help you, in their words, “chill the f*** out.” I love it. Sunday Scaries shares information about the uses of CBD to help with stress, anxiety, and more. As a CBD user myself, I’m happy to share any content on the subject that might help others.

So, without further ado and with a hearty thanks to Sunday Scaries, here’s Anxiety vs Paranoia.

. 

This article by Madeleine first appeared on Sunday Scaries.

. 

As we work toward destigmatizing mental illness, many people are now learning basic psychological terms for the first time. Where once it might have been challenging to find words to describe your mental health experiences, terms such as anxiety, depression, and paranoia are becoming fairly commonplace. But what do these words actually mean and how they can affect your life?

If you suffer from anxiety, there is a good chance that you may also suffer from paranoia. If you suffer from paranoia, there is a good chance that you may also suffer from anxiety. However, just because you have one does not necessarily mean that you have the other. While they can go hand-in-hand, it is not always the case. Before you can understand in which ways paranoia and anxiety are similar, you must first understand why they are also quite different.

. 

What Is Paranoia?

Paranoia is characterized by intense, fearful feelings and is often related to thoughts of conspiracy, persecution, and threats. While often occurring in many different mental disorders, paranoia is often not present in several psychotic disorders. With paranoia, irrational beliefs and paranoid thoughts are made out to be real and absolutely nothing—not even factual evidence disproving the belief—is able to convince you that you are wrong. When you have delusions or paranoia without other symptoms, you may have something known as a delusional disorder which could ultimately lead to a nervous breakdown. As only your thoughts would be impacted by a delusional disorder, you would still be able to function and work in your everyday life. Outside of work, however, your life could be isolated and extremely limited.

. 

Signs of Paranoia

Some of the symptoms you can expect to see if you are suffering from paranoia include an intense and even irrational lack of trust or suspicion about something or someone. This lack of trust or suspicion has the potential to bring you a sense of betrayal, fear, and anger. In fact, if you suffer from paranoia, you may show such symptoms as:

  • Mistrust
  • Difficulty forgiving
  • Fear of being taken advantage of
  • Hypervigilance
  • Defensiveness toward imagined criticism
  • Thoughts that everyone is out to get you
  • The inability to relax
  • Argumentative
  • Preoccupation

Paranoia is caused by a breakdown of different emotional and mental functions. Those functions involve both assigned meanings and reasoning. While there is no real reason known for the breakdowns, they are extremely varied and uncertain. At the same time, there are also several symptoms of paranoia that are related to denied, projected, or repressed feelings. What is known about the cause of paranoia, however, is that it is often feelings and thoughts related to relationships or certain events in your life that cause the problem. Since these events are typically more personal, this is often the reason why those who suffer from paranoia prefer to be isolated and have increasing difficulty when it comes to getting help.

. 

What Is Anxiety?

For most of us, anxiety is considered more of a general term that covers multiple disorders that cause fear, worry, nervousness, and apprehension. All of these anxiety-related disorders affect how we behave, think, and feel and can eventually lead to physical symptoms as well. While a mild case of anxiety can be unsettling and vague, a more severe case of anxiety can be so serious as to affect your everyday life.

According to the American Psychological Association (APA), the exact definition of anxiety is “an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure.”

That being said, of the varying degrees of anxiety, it is important to identify the differences between the feelings of normal anxiety compared to a full-on anxiety disorder that requires some type of medical attention.

When you are faced with a potentially worrying or harmful trigger, feelings of anxiety manifest. They are not just normal but are actually required for your survival. You see, ever since the beginning of humanity, certain situations have set off alarms within the human brain letting us know that we need to carry out evasive action. These alarms come in the form of sweating, a heightened awareness of surroundings, and an increased heart rate. This is known as the “fight or flight response.”

In today’s day and age, this same fight or flight response doesn’t come from dangerous predators, but rather money, work, health, family life, and myriad other issues that demand your attention.

For example, the nervous feeling we have all experienced at some point in our lives is essentially brought on by a difficult situation, such as a first date or other important event. This nervous feeling could emerge right before giving a speech in front of 1,500 peers, the day of your wedding, or even crossing a busy road getting the feeling that you are going to be hit by a car.

. 

Anxiety Disorders

An anxiety disorder is essentially when the symptoms, duration, and severity of your anxious feelings are blown out of proportion. An anxiety disorder can actually lead to several physical symptoms, such as nausea and high blood pressure. If these physical symptoms are observed, it is no longer considered anxiety but an anxiety disorder. An anxiety disorder occurs when you have a reaction that is out of proportion to what is considered normal within a certain situation.

There are several different types of anxiety disorders that include:

  • Generalized anxiety disorder (GAD)
  • Panic disorder
  • Phobia
  • Obsessive-compulsive disorder (OCD)
  • Social anxiety disorder
  • Separation anxiety disorder
  • Post-traumatic stress disorder (PTSD)

Some common eating disorders, such as bulimia nervosa, are also linked to anxiety. It is also possible to have one or more anxiety disorders at the same time. While anxiety and paranoia are two separate conditions, certain anxiety symptoms can include and may lead to paranoia. If you have paranoia, chances are that you got to that point in your life by having more severe degrees of anxiety.

. 

Other Causes of Anxiety

Although many mental illnesses can cause anxiety, one does not have to be mentally ill to experience it. Mental health is more than just being “sick” or “healthy,” and there are many complex factors that can cause otherwise unafflicted people to experience certain symptoms without warranting an official diagnosis. Here are some reasons—other than mental illness—as to why one may experience anxiety:

  • Substance use
  • Extreme stress at work, school, or in personal relationships
  • Financial hardships
  • Physical health conditions, such as thyroid disorders
  • Lack of oxygen to the brain due to health circumstances, including blood clots and high-altitude sickness
  • Side effects of certain medications

It is important to understand that your mental health is always important. It is not “just” stress from a busy schedule or a workplace conflict. If anxiety from personal circumstances is interfering with your life, you should reach out for help and talk to your doctor about getting the help that you need.

. 

Who Experiences Anxiety and Paranoia?

The short answer is that anyone could be experiencing anxiety, paranoia, or both. These conditions do not discriminate based on physical health, income, age, or any other factors. That being said, there are certain people who are particularly vulnerable. Here are some groups of people who are most at risk for anxiety:

  • Adults under 35
  • Those with chronic diseases
  • Immigrants
  • Low-income individuals
  • Racial minorities
  • Drug users
  • Women are nearly twice as likely to develop anxiety than men
  • North Americans are more likely to develop anxiety than other populations

Many of these groups, such as drug users, are also generally more vulnerable to paranoia. Given the fact that paranoia is rarer than anxiety, it is important also to look at one’s genetic history and whether there are past instances of paranoia and psychosis in the family tree.

Please note that this list is far from extensive. If you do not match any of the descriptions above, it does not mean that you are not in need of help.

. 

Similarities Between Anxiety and Paranoia

As you can see, the two conditions are not totally similar, but they are not totally different either. Anxiety is much more prevalent in modern society, with a predicted 40 million Americans suffering every year. However, both conditions can have overlapping signs and symptoms.

Both conditions can leave you feeling hopeless, restless, a reluctance to trust and reach out to others, and a sense of low self-worth. They also both have symptoms that can manifest in physical ways, such as with trouble breathing, a poor sleeping pattern, and even digestive health issues in more serious cases.

Regardless of which condition (or both) that you are struggling with, it is critical that you see a doctor right away. Just like with physical ailments, early detection and diagnosis can help improve outcomes and make the treatment process easier and faster.

. 

Getting Help

If any of the above symptoms ring a bell, you might be overwhelmed with questions. Do you have anxiety or paranoia or both? Which diagnosis, if any, fits your situation? What treatment options are available? Can you take medication? Should you be going to a therapist?

There are lots of questions needing to be answered, but fortunately, you have someone in your life who can help you know how to start treating your health issues: your doctor.

Book an appointment with your family doctor and discuss the symptoms you have been experiencing. It is important to be honest about your situation and not downplay any of your symptoms. This is especially true if you believe that you might have a delusional disorder or feel that you might be at risk of hurting yourself or others.

Your doctor might refer you to a psychiatrist, a psychologist, a social worker, or another trained mental health professional. They might also recommend blood work and other physical tests. They should be able to speak with you about the next steps to take care of your health and discuss the possibility of using medication or therapy to help you recover.

. 

Strategies to Cope with Paranoia and Anxiety

Medical treatments like anti-anxiety medications or counseling can help you get a handle on your condition, but there are also everyday things you can do to make your life easier. From spending a bit more time focusing on self-care to addressing any workplace issues that might arise from your symptoms, it is important to take actions to address your condition head-on. Here are just a few of the strategies that could help you cope on a day-to-day basis:

  • Reach out to loved ones when you feel you need it
  • Be forthcoming with employers and teachers when your mental health is affecting your performance. They can work with you to make the necessary accommodations
  • Consider taking sick days or time off work if you feel unable to handle it without making your condition worse
  • Get enough sleep at night
  • Stay hydrated and eat a healthy diet
  • Leave yourself time every day to unwind and relax away from the stresses of school and/or work
  • Consider dropping unnecessary or stressful commitments
  • Treat any physical health problems that may be contributing to your paranoia or anxiety
  • If possible, get at least 30 minutes of exercise daily
  • Speak to your doctor about CBD, which has been shown to help with anxiety

Remember, if you ever feel at risk of seriously hurting yourself or those around you, this is a medical emergency. You should call 911 or go to your nearest emergency room to get help immediately.

While the causes and symptoms of both anxiety and paranoia are different, having one may increase your chances of having the other. It is true that you can be paranoid and not have any signs of anxiety; it is also true that you can have anxiety with no signs of paranoia. No matter what the situation of your symptoms may be, if you ever feel like you are overly anxious or that you may be paranoid, the best thing you can do for yourself is to seek out medical help before your conditions become too severe.

The Doctor Is In

.

Hallo there, sweethearts. If you feel like I may have ghosted you for a bit, I place the blame solely on Dave. He’s getting out of hand. You know how it goes. But I’m back now, and I have a special guest. No, Dave, it isn’t you. I swear. Right! Before we dive in—I don’t want you to get any ideas, I know how you are—here’s a friendly disclaimer:

The below represents the opinions of psychologist Jerry Vanzant Walker, III, Ph.D., and not the opinions or beliefs of the United States Air Force or the entire field of professional psychology.

.

As you might have guessed by now, the special guest is Dr. Jerry Walker! You might remember months ago when I released a two-part series on mood and anxiety disorders (part I—part II). Well, this is a bit of a follow-up to that. We’ve focused on the science and on the individuals suffering these types of disorders, so now we’re getting another POV.

Now, if you’ve dealt with any chronic or recurring disease/disorder, I’d be willing to bet that going through the gauntlet of finding a doctor has been a fucking nightmare. That’s just the way it is, sadly. Trying to find medical help—whether mental or physical—can be extremely frustrating. There’s a disconnect somewhere. Whether we like doctors or not, we subconsciously place them on a pedestal. We expect them to know everything about anything that could be wrong with us because, I mean, doctor. You know? Well, surprise! That’s not how it works. Something we need to remember when seeking medical help is that medical professionals are people too. Calm your tits, Dave, I know it’s a revelation.

.

Meet the Psychologist

Dr. Walker is a licensed psychologist who’s been working (both active duty and as a contractor) for the USAF for the past six years. He earned his BA in Psychology and BS in Communication Studies from the University of Texas—where he was also a male cheerleader—and earned his Ph.D. in Counseling Psychology & Human Systems from Florida State University. Dr. Walker always had a desire to serve the military. He started talking to recruiters while in high school, but his parents were adamant that he go to college first. The study of psychology always fascinated him, but in undergrad it became his passion. In grad school, his program’s Director of Clinical Training (a former Navy psychologist) asked if Dr. Walker had ever considered working for the VA or military.

After entering the Air Force for his psychology residency in San Antonio, Dr. Walker spent the remainder of his career at Langley Air Force Base in southeast Virginia. He works as an embedded psychologist and behavioral/human factors consultant for a large intelligence organization on the Langley Air Force Base. As if that weren’t enough, he also has a local part-time private practice. The work ethic is strong with this one.

Throughout his military career, Dr. Walker has run an outpatient substance abuse program, a 25-person multidisciplinary outpatient mental health clinic, a suicide prevention program for 11,000 personnel at a military installation, and a disaster mental health team which responded to eight crises. He has also served as the sole psychologist for 9,000+ American, British, Canadian, and Australian military personnel in a deployed location. Dr. Walker’s graduate research and personal proclivity toward resilience and performance enhancement—vs treatment or remediation of deficits—led him to pursue opportunities within the military to work with special operations forces and other communities which might benefit from having an in-house psychological consultant.

When he isn’t working, Dr. Walker spends time with his wife and son. He’s a bit of an outdoorsy guy who enjoys kickboxing, playing racquetball and guitar, and reading fantasy. I mean, he’s legit a real person. Not a cyborg or robot or Pleadian. Damn Pleadians.

.

Diagnosis from a new POV

I’ve heard a good deal of horror stories when it comes to getting a diagnosis and finding the right treatment. I’d make a joke about one of the side effects of trying to get a correct diagnosis being a sharp pain in the ass, but I’m realizing it’s becoming my own personal cliché. Which you’d know if you read Rise and Run. So never mind. Joke aborted, shameless plug ended. In any case, I wanted to provide a new POV on the diagnosis process so that we can get a better understanding of, you know, the whole process.

According to Dr. Walker, diagnostics is a continual process that involves listening to what the patient says—or doesn’t say—and knowing the right questions to ask and how to ask them. “Most mental health professionals use the Diagnostic and Statistical Manual, 5th Edition (DSM-5) as a guide when making a diagnosis,” says Dr. Walker. “Mental health disorders are described generally in terms of clusters of symptoms, so in order for a patient to meet diagnostic criteria, they generally have to endorse a sufficient number of symptoms from various clusters or categories.”

Dr. Walker usually utilizes the first session to try to get a general sense of what the patient is experiencing and the timeline/progression of symptoms. “It may be several sessions before we are able to trace [an individual’s] presenting concerns to their etiology,” says Dr. Walker. When this happens, he will sometimes provide a general (e.g. Unspecified Anxiety Disorder) or tentative diagnosis until there is enough information to either rule in or rule out a diagnosis with more certainty. “Sometimes a patient won’t reveal certain symptoms or experiences they’ve had or are having until much later on in treatment, because they didn’t believe them to be relevant to their presenting concern,” Dr. Walker explains. “Additionally, we have to determine the extent and severity of functional impact of these symptoms, as this is a core component of mental health diagnoses.”

Dr. Walker notes that empathic listening is critical to both fostering a collaborative, working relationship with a patient and determining accurate diagnoses. “It also helps to have general working knowledge of the DSM-5, though I do keep a pocket reference book nearby in case I need to refer to the diagnostic criteria for some of the rarer disorders.”

.

  • psychologist-1015488_640
    You can see the empathy, right?

.

Trick or Treatment

So, we’ve gone through the diagnosis process and now we get to the fun part. Treatment! Or, rather, a whole host of attempted treatments that are less than stellar, followed by a winner. At least, that’s generally the patient’s experience. I asked Dr. Walker about the path to treatment and whether the original diagnosis could change depending on what worked and what didn’t. “Contemporary psychological practice emphasizes the use of evidence-based practices (i.e. psychological treatment procedures that are widely supported by a series of sound research studies) for the treatment of specific mental health conditions,” Dr. Walker says. “Depending on the complexity, acuity, coping resources, insight, etc. of the patient and their mental health condition(s), treatment can vary widely in terms of scope and longevity.  I’ve helped folks ameliorate chronic PTSD in as little as four one-hour sessions. I’ve also worked with an individual with childhood-related PTSD and Borderline Personality Disorder on a weekly basis for nearly two years (with relatively minor ultimate progress).” There’s also an aspect of patient commitment and patient-therapist relationship impacting the efficacy of treatment: “The stronger these are, generally the better the outcome.”

I want you to pay close attention to this next bit. There’s an important message there. “Psychologists do not prescribe medication [usually] but they do advocate for their patients and refer them to prescribing mental health providers when appropriate,” Dr. Walker says. Advocate. That’s fantastic. It’s great if you can find a healthcare pro who will advocate for you, but I want to stress that it is even more important for you to advocate for yourself. The more proactive you are when dealing with health problems and the more you advocate for yourself, the more likely you’ll be able to find a healthcare pro or team that will be willing to advocate for you. What’s that, Dave? Oh, yes. Got distracted. Back to the path … of treatment! “Typically, a general class of medication will be selected for treatment of specific mental health conditions. There does seem to be some evidence that specific drugs within a class are more indicated for a specific condition than others,” Dr. Walker says. “They also may have different effects/side effects (e.g., Zoloft, an SSRI, has been deemed safe for use to treat depression during pregnancy, though Prozac, also an SSRI, is not).”

And, as it turns out, the original diagnoses can change based on medication responses/non-response. “There are some cases I’ve seen where a prescriber gives a medication that reveals the diagnosis was entirely different. An SSRI prescribed for depression set off a manic episode, wherein it was discovered the patient did not have unilateral depression but actually a bipolar disorder.”

.

  • holzfigur-980784_640
    Pictured: What happens when you don’t advocate for yourself.

Mental Health and Violence

One mental health conversation that pops up periodically (mostly sensationalized in the media) is mental health in relation to extreme acts of violence—after mass shootings or spree killings, for instance. “Believe it or not, acts of violence are rarely related to mental health disorders such as depression, PTSD, or schizophrenia as the popular media might have you believe,” says Dr. Walker. “In actuality, substance abuse has a far higher contribution to self-harm, domestic violence, child abuse, and sexual assault.” I can’t say that’s surprising. The way the media presents most mental health discussions is a detriment to both the understanding and perception of mental health issues. Come, plebes, let us take a journey in the Way Way Back machine because I want to reference a particular mass shooting. If we look at the case of Charles Whitman, he obviously knew something was wrong. He sought help. It was only after his death that an autopsy (requested in his suicide note) revealed a tumor that “conceivably could have contributed to his inability to control his emotions and actions,” according to the Connally Commission. So, I guess my question is: At what point during the diagnosis/treatment phase is it determined that a patient’s symptoms are from, say, chemical imbalance issues vs something like a tumor or brain injury? Well good news, kids, because that’s a question Dr. Walker and his ilk are trained to consider.

“In most of the diagnostic criteria in the DSM-5, there is a line that asks whether the presenting symptoms could be better explained by a medical condition or the effects of a medication,” explains Dr. Walker. “This requires the psychologist to have a basic working knowledge of neuroanatomy, psychopharmacology, and neuropsychology, which allows us to ask appropriate questions to rule out the possible influence of these variables on the [individual’s] presenting condition.” If the psychologist deems it appropriate, they will refer the individual to another provider for additional assessment/testing to clarify the root cause of the presenting symptoms. “This has happened several times in my career. I once referred a patient to his primary care physician to request an MRI based on the patient’s reported onset of severe headaches and display of pseudobulbar affect—random, uncontrollable laughing and crying. A patient with a mild traumatic brain injury from an automobile accident six years prior developed OCD. One time I had a patient present with hypomanic symptoms (super happy, talkative, goal-directed, restless, etc.) who, it turned out, was abusing Adderall he got from his roommate.” Dr. Walker doesn’t have admitting privileges or the ability to refer patients for certain medical tests, so in cases like those mentioned above, he consults with other medical providers and encourages them to investigate further.

.

  • sadness-3434515_640
    ‘Member that scene from Infinity War? You’re welcome.

.

Things, they are A-Changin’

Over the past few years, more people have joined the campaign to be open about mental health. “I get the feeling that there are a lot of misconceptions about mental health disorders, though I’ve seen mental health stigma gradually decrease in the general population over the last decade,” Dr. Walker says. “Mental health disorders are, by definition, abnormal. This has a negative connotation, but in truth all this means is that mental health disorders are not the predominant function of our brains or behavior.  As with any minority condition or trait, this makes understanding the experiences of someone with a mental health condition difficult for the majority who do not have this personal experience or exposure.”

As we talk about mental health issues more frequently and in a more open-minded and educated manner, we gradually begin to lessen the stigma. “The millennial generation seems to be more prone to talking about mental health issues and advocating for disenfranchised/minority members, including those who suffer from relatively rare mental health conditions like OCD, schizophrenia, and Bipolar Disorder,” says Dr. Walker.

If you or someone you know is struggling with any type of mental health issues, reach out, talk about it, and seek help. You are not alone.

Mood and Anxiety Disorders: Part Two (the People)

.

Hallo, hallo, and happy Monday. Or just normal Monday. Dave says, “Melancholy Monday,” but we don’t really want to entertain anything Dave says. He’ll start to think he’s people. Welcome to part two of Mood and Anxiety Disorders. We’re past the science dump and onto the human side of these disorders. Three volunteers agreed to be interviewed. The questions for each interviewee were essentially the same in order to get a scope of how differently these disorders affect individuals.

From the top, I want to give a huge thank you to the participants—whose names I will be changing for privacy purposes.

.

Internal Struggles

The first task I asked of my participants was to try to describe what their depressive and anxiety episodes felt like and whether they differed from day to day. The participants included one male (based in Alabama), and two females (one based in California, and one in Florida). So, going forward, the participants will be called Alabama, California, and Florida. It’s nice when I don’t have to be creative and make up actual names.

Both Alabama and Florida suffer from depression and anxiety. If you remember from the previous post, anxiety and depression tend to show up together—first one, then the other. The symptoms of these disorders also overlap quite a bit. While California suffers from anxiety, her chances of battling depression in the next few years are statistically higher than average.

So, what do depression and anxiety feel like, day to day, for our participants?

Alabama: The depression feels like you’re all alone, no one cares, and you’d be better off not being here. The anxiety makes me feel like I can’t breathe, like I’m going to cave in on myself. I don’t want to be around anyone. It’s different from day to day. Some days I don’t want to leave the house and others I’m just fine and seem normal to everyone, but inside I’m screaming.

Florida: My anxiety feels like someone is sucking the life out of me. Having anxiety and anxiety attacks are very scary. Recently I had three very bad attacks where I thought I was having a heart attack and needed to go to the hospital. I ate tums, drank cold water, laid down, and focused on my breathing. It lasted roughly 15 minutes, then the next one came on and the same thing happened. I had to take my prescribed medication. I eventually fell asleep and slept for several hours. I was okay after that.

My depression is a feeling of just being in a funk and not wanting to do anything or go anywhere. After my dad passed in December 2017, I became really depressed and was diagnosed with severe depression. If I was talking to someone, I would just burst into tears for no reason. I would sleep a lot and didn’t want to take a shower—it didn’t even cross my mind until my husband asked me if I took one that day. The depression and anxiety differ from day to day. Some days/weeks I do not leave my house, I don’t talk to anyone (I used to be a social butterfly and talk to a lot of people, now I don’t). I am withdrawn from life. I don’t sleep well and can fall asleep anywhere from 11 pm to 3 am. At night my mind races and I can’t get it to slow down (even with meds) enough to relax and fall asleep.

California: Anxiety has different types of feelings or levels. Some days it’s no big deal. When I’m dealing with a lot of stress at work, with the kids, etc., it’s harder to sleep. I find my mind can’t stop thinking about whatever the problem is. Sometimes, even if nothing is going wrong, I have anxiety about what could potentially go wrong.

Insomnia and losing the will to do anything are common symptoms of depression and anxiety. These two symptoms feed a cycle that exacerbates depressive episodes especially. You can see this in cases of insomniacs suffering depressive episodes, though they might not be clinically depressed. In the most basic of terms: Lack of sleep can fuck you up. The lack of will to do the things you normally love is crippling. At a certain point, it turns into a lack of will to do anything and the less you do, the worse the depressive episode can become.

Florida: Depression is every day, really. It is just learning to focus on you and say, “Today is going to be a good day,” and accomplish one task. Just doing one task a day helps me a lot and I end up doing more sometimes.

.

External Struggles

Individuals suffering from depression and anxiety aren’t just battling internally. Getting medical help, getting understanding, the pressure of trying to hide the illness is sometimes brutal. I asked our participants when they first realized something was wrong, when they sought help, and what frustrations they encountered while seeking treatment.

Alabama: I was about 12 [when I realized something was wrong]. I was 15 when I started receiving help. Then I stopped, thinking I’d be fine. It wasn’t until ’09 that I received the proper help I really needed. It was a slow, tedious process to find out what would work best for me [in terms of medication]. The first med was Lexapro. It is evil. I became meaner and angrier and gained a shit-ton of weight on it. I was then put on Wellbutrin, and it has been the best thing for me.

California: I want to say in my early 20s I noticed an issue with [anxiety]. Shortly after having kids. I still haven’t sought professional help. I’ve just realized in the past year that I need to do so. I plan to next week. Since I haven’t been “clinically diagnosed,” I’ve self-medicated for years without even knowing. I always drink before bed so that my mind doesn’t keep me awake. I’ve smoked pot before, but all it does is make me paranoid, which makes the anxiety worse.

Florida: I initially had my first bout with depression when I was 16, after my grandmother committed suicide. I lost weight, was tired all the time, slept a lot, cried a lot. We were out of town for a week and all I did was cry and yell to “go home.” The next week I didn’t go to school because I was physically sick. The next time it happened I was in my early 20s and I just felt low and disconnected. I went back to the doctor right away and went back on meds. I have been on and off [medication] throughout my life. This stint has been the longest, since I had my back surgery in July 2014. I really don’t know what happened, but I just don’t feel like the same person after the surgery.

The frustrations of being diagnosed are always being asked, “Do you want to end your life? Do you want to hurt yourself or other(s)?” In my opinion, I wouldn’t be seeking help if I was suicidal. I have already been through it, and I know the devastation it causes for a family/others left behind. The thought has never crossed my mind—I never wanted my parents to have to endure the hurt of losing a child.

Throughout the process of getting diagnosed and finding the right medication, many individuals must fight certain perceptions of depression and anxiety. This added external pressure sometimes keeps sufferers from seeking help in the first place. Sometimes that turns out okay … And other times, not so much. Suicide is often associated with depression and there are plenty of clinical studies to back that up, but it’s different for every individual. For some individuals, suicide is never a conscious thought—it’s a snap decision (and I hesitate to really even call it a decision). For other individuals, it’s just not an option. And, for some individuals, it’s a plague of a thought. Regardless, it’s not comfortable when you seek help and the first question is, “Are you suicidal?” It is a question that needs to be asked, but it’s also a stigma associated with depression.

.

Clearing up Misconceptions

Friends and family can be some of the biggest tools in an individual’s arsenal while going through depressive or anxious episodes. Tools … in the toolbox. Weapons in the arsenal. Mixing metaphors again. The point is, it’s very helpful when the people you surround yourself with understand what depression is, what anxiety is, and are able to be supportive. I asked our participants how their friends and families treat them and what the biggest hurdle is when dealing with these disorders

Alabama: My family treated me like I was angry all the time. Well, I was. Friends are more understanding—they know why and what has conspired in my life to cause [the depression] to be worse as I’ve gotten older. I have a few friends that can tell when a really bad episode will take place. My biggest hurdle dealing with these [disorders] are people not understanding why I feel the way I do. It’s like, “You can get over it and be fine.” Okay, that’s not the case. People call you crazy or a nutcase—which may be true, but they don’t know what causes it.

Florida: My mom suffers from both depression and anxiety also, my sister has been diagnosed with depression since my dad became ill, my dad was on depression and anxiety meds, my grandfather is on depression meds since my dad has passed. It is hereditary on both sides of my family, unfortunately. My husband has suffered from both also, so he is understanding. [My biggest hurdle is] trying to overcome it, trying to have a “normal” life again. I don’t like taking pills and having to keep track of when I need more and of doctor appointments. I just want things to be okay again. I hate being like this. It makes my brain run slower. I can’t think of the answers to questions as quickly, especially when someone asks what I want to do—I don’t really want to do anything. I isolate myself, so I don’t have to be forced into a situation where I have to respond because it’s exhausting. Also eating maybe 1.5 meals a day, having no appetite. Trying to smile or laugh daily. I can’t remember the last time I laughed, seriously. My depression has gotten a lot worse since I lost my dad, too.

California: [Friends and family] treat me normal, I guess. I talk to my mom about it more than anyone, and she sympathizes more than anyone. I think she has the same issue. [My biggest hurdle] is trying not to think something is wrong. Every time things are going right, I get scared because it’s too good.

Well, it’s about time to wrap this up, folks. The final question I asked our participants is what they want people to understand about depression and anxiety. I think it’s a fitting place to leave off with this question since it offers a neatly-packaged take-away to the series. You’re welcome.

Alabama: I want people to understand that we do suffer from an illness and have no control over it except with medication. This isn’t something that can be turned on and off like a light switch. Those who have loved ones who do suffer, try to be understanding—we don’t mean to be harsh or reclusive or angry. It’s the chemical imbalance we were born with, or perhaps a traumatic experience. Whatever the case, educate yourselves on our behalf so you’ll get a better understanding of why we act the way we do.

Florida: It is a real illness; it is not fake. Anyone who suffers from depression and/or anxiety didn’t ask for either one of these illnesses. They can be debilitating for some people and life-consuming. I would like them to answer these questions:

  1. Do you enjoy getting up and going to a job every day and socializing with people?
  2. Do you like making money? Could you survive on $500-1,200 a month?
  3. Do you like going to the doctor and being reminded to get medications and when to take them?
  4. Do you enjoy going anywhere and not having a breakdown? Being able to breathe and not gasping for air, or not crying at the drop of a hat?
  5. Do you like to be reminded to shower daily, to accomplish one task a day?

.

  • pug-801826_640
    So… It’s nap-time, now, right?

Mood and Anxiety Disorders: Part One (the Science)

.

Hallo, darlings. I feel like we had so much fun in our previous discussion on depression that we should do it again! My last post came from a personal place and was definitely one-sided. Well, I’ve decided we need to split the difference between the science behind depression and speaking with sufferers. And not just depression, but anxiety disorders as well. Mood and anxiety disorders have numerous overlapping symptoms and often having one will lead to eventually suffering from the other.

I mentioned last time that depression isn’t an emotion—it’s a state being. So now, I’ll back that up with the—drumroll, please, Dave—science around depression and anxiety. As with any kind of neuroscience, nothing is completely concrete here. Every day we are learning more about the brain. That said, the clinical studies included in this post reflect the most in-depth researched and medically accepted causes for depression and anxiety.

.

Serotonergic and Noradrenergic Systems

The prevailing science behind depression and anxiety disorders centers around serotonin and norepinephrine dysfunction. When you first get on an antidepressant, chances are it’s an SSRI (selective serotonin reuptake inhibitor) or SNRI (serotonin and norepinephrine reuptake inhibitor), which is usually prescribed before MAOI (monoamine oxidase inhibitor) or atypical antidepressants. Depending on who you talk to, SSRIs—though having the least side effects—are probably the least viable option long term. In an overview in Depression and Anxiety, Charles B. Nemeroff, M.D., Ph.D., states: “There has been increasing evidence […] that antidepressants that inhibit both norepinephrine and serotonin reuptake (SNRI) are more effective in severe and refractory depression than those that inhibit uptake of a single monoamine neurotransmitter. In addition, patients with major depression treated with dual reuptake inhibitors may achieve remission more frequently than those treated with single monoamine reuptake inhibitors.” Conversely, depressive episodes for patients on SSRIs often hit harder. In the event you think you have depression and are about to look for treatment, be ready for a whirlwind of ups and downs before you get the right meds.

Of course, there’s more to it than just serotonin and norepinephrine dysfunction. In Role of Serotonergic and Noradrenergic Systems in the Pathophysiology of Depression and Anxiety Disorders, Nemeroff and Kerry J. Ressler explain: “There is abundant evidence for abnormalities of the norepinephrine (NE) and serotonin (5HT) neurotransmitter systems in depression and anxiety disorders. […] The underlying causes of these disorders, however, are less likely to be found within the NE and 5HT systems, per se. Rather their dysfunction is likely due to their role in modulating, and being modulated by, other neurobiologic systems that together mediate the symptoms of affective illness.”

It’s important not to think of depression and anxiety as something you can throw pills at and be done with. These illnesses are more complicated than that, and their origins are not singular. Continues Nemeroff and Ressler: “Disrupted cortical regulation may mediate impaired concentration and memory, together with uncontrollable worry. Hypothalamic abnormalities likely contribute to altered appetite, libido, and autonomic symptoms. Thalamic and brainstem dysregulation contributes to altered sleep and arousal states. Finally, abnormal modulation of cortical-hippocampal-amygdala pathways may contribute to chronically hypersensitive stress and fear responses, possibly mediating features of anxiety, anhedonia, aggression, and affective dyscontrol.” When dealing with depression and anxiety, it is important to rule out symptoms that are caused by a secondary problem.

.

It’s in Your Genes … And Environment

I’m assuming we all know the nature vs nurture argument, especially pertaining to mental illnesses. And, as with most cases to which this argument can be applied, the likelihood of suffering depression or anxiety are both attributed to nature and nurture. Nemeroff and Elizabeth B. Binder, M.D., Ph.D, explain: “Susceptibility to depressive or anxiety disorders is now well established to be due to the combined effect of genes and the environment, with heritability estimates for these disorders ranging from about 30% to 40%. The CRF system, being highly responsive to the environment, has been posited to serve as a key interface between environmental stressors and the development of depression.”

Research based on Hopelessness Theory (HT) and Beck’s Theory (BT) further backs up this claim. The team behind Cognitive Vulnerability-Stress Theories of Depression: Examining Affective Specificity in the Prediction of Depression Versus Anxiety in Three Prospective Studies posits that: “The cognitive vulnerability-stress component of HT, a depressogenic cognitive style is hypothesized to interact with negative life events to contribute to increases in depressive symptoms. In HT cognitive vulnerability is conceptualized as a tendency to make negative inferences about the cause […] consequences, and meaning for one’s self-concept, of a negative life event. Similarly, BT posits a vulnerability-stress component in which dysfunctional attitudes are hypothesized to interact with negative events to contribute to elevations of depressive symptoms. In BT, cognitive vulnerability is conceptualized as depressive self-schemas containing dysfunctional attitudes, such as one’s worth derived from being perfect or needing approval from others.”

For non-sufferers, it is important to realize that depression and anxiety are not normal emotional responses. They are abnormal and out of the sufferer’s control. Saying something like, “Relax,” or, “You’re overreacting,” to someone who suffers from depression or anxiety only serves to alienate the sufferer more.

.

Complex Illnesses

I wanted part one of this series to really show that depression and anxiety are not personality defects, not cries for attention, not someone being overly dramatic or sensitive. Although, sure, there are some of those types of people scattered about. Depression and anxiety stem from the very genetic level of the sufferer. And from there, it’s a cycle. You’re genetically predisposed to negativity and so you find it everywhere, which doubles down on depressive or anxious episodes.

Part two of this post is going to balance out the science with the human aspect. We’ll be getting a peek into the lives and struggles of individuals suffering from depression, anxiety, or both.

Be on the lookout for part two next Monday!

Mental and Social Woes of Suspicion

.

.

Welcome back! Good to see ya, nice to meet’cha, let’s dive right in! Today’s topic is solely focused on suspicion and how it can affect your social and business life and mental processes. Of course, it’s only reasonable that I explain how this topic popped into my head.

You see, kiddies, I get extremely suspicious when certain people ask me questions. Whether it’s a stranger or an acquaintance, there are just some people I feel should not be asking me things—no matter how innocent the question. Take this conversation, for instance:

I’m in a break room, heating up food in a microwave. (OP=other person)
OP: Heating up your lunch?
Me: Yes.
OP: What are you having?
Me: …Soup
OP: What kind of soup?
Me: Homemade soup.
OP: Well, what’s in it?
Me: ::shrugs:: Vegetables and broth.

.

  • eyes-730743_640
    It was almost as discomforting as this image.

.

Yes, I knew what she wanted when asking what kind of soup. And, yes, I knew exactly what was in it. Yes, Dave, seriously. I can put edible things together in a bowl and pour broth over it. Anyway, the problem was this: I didn’t want to answer. Similarly, I don’t want to answer when asked about my prior weekend or my plans for the upcoming weekend. I don’t know why. My only reasoning is: It’s none of this person’s business. The next minute, I’ll turn around and tell the withheld information to a different person. And, I’m not the only one who does this. If some of you have picked this up as unconscious bias, well done. That definitely has an underlying role here.

We are all prone to unconscious bias, and I believe the type of guarded suspicion some of us have when asked questions by certain people is a symptom of this. So, why are some people more prone to suspicion, and why do certain people seem to rub us the wrong way?

.

  • dog-1209953_640
    Shown here: Not the wrong kind of rub.

.

Looking at the Science Behind Suspicion

Understanding suspicion through science is a ideal “where” to start with our conundrum. In order to figure out how people assess the credibility of others, scientists at the Virginia Tech Carilion Research Institute (VTC) investigated the parts of the brain that function in suspicion: the amygdala and the parahippocampal gyrus. The amygdala “plays a central role in processing fear and emotional memories and the parahippocampal gyrus […] is associated with declarative memory and the recognition of scenes,” according to an article featured on VTC’s website. The study went like this:

76 pairs of players, each with a buyer and a seller, competed in 60 rounds of a simple bargaining game while having their brains scanned [using an fMRI]. At the beginning of each round, the buyer would learn the value of a hypothetical widget and suggest a price to the seller. The seller would then set the price. If the seller’s price fell below the widget’s given value, the trade would go through, with the seller receiving the selling price and the buyer receiving any difference between the selling price and the actual value. If the seller’s price exceeded the value, though, the trade would not execute, and neither party would receive cash.

The outcome? According to Read Montague, director of the Human Neuroimaging Laboratory and the Computational Psychiatry Unit at VTC, and the leader of the study, “The more uncertain a seller was about a buyer’s credibility […] the more active his or her parahippocampal gyrus became.”

Knowing what parts of the brain are most active during a state of suspicion is the first step in understanding the emotion, as well as where the suspicion is based. Heightened activity in the amygdala would, theoretically, signify fear-based suspicion, while heightened activity in the parahippocampal gyrus would signify suspicion based on mistrust. Montague suggests the parahypocampal gyrus acts “like an inborn lie detector.”

“So, what?” you demand. “How is this actionable information and why should I care?” Good question! It just so happens that…

.

  • brain-353837_640.png
    Not caring could make you turn out like Dave.

.

Suspicion can Cost You Profit… and Worse

First of all, not everything is about you. So, let’s look at the bigger picture. Like most things, suspicion in moderation can be quite good. There is a line, though. Being overly suspicious—either from fear or mistrust—can have negative consequences on financial success. According to Meghana Bhatt, one of the study’s authors:

People [taking part in the study] with a high baseline suspicion were often interacting with fairly trustworthy buyers, so in ignoring the information those buyers provided, they were giving up potential profits. The ability to recognize credible information in a competitive environment can be just as important as detecting untrustworthy behavior.

Not only can individuals with high baseline suspicion have a harder time achieving financial success, they can have a harder time achieving success in their careers. This can lead to a host of new problems, including an increase in stress and anxiety, as well as depression.

Speaking of the mental aspects, studies in suspicion can have implications for psychiatric disorders. “The fact that increased amygdala activation corresponds with an inability to detect trustworthy behavior may provide insight into the social interactions of people with anxiety disorders, who often have increased activity in this area of the brain,” explains Montague.

In short, studies such as these can help pinpoint sources of certain psychiatric disorders, which can better help scientists nail down proper treatments. But, these types of studies could also help to create a treatment or healthy way in which to promote balance for those with high baseline suspicion. Perhaps a better question is: When my internal lie detector goes off, who should I trust?

.

  • fear-1533284_640
    Here’s an anxious kitten. You’re welcome.