Tag: anxiety

Lessen Depression through Thought Control

Depressive thinking is unrealistic and unfair:
1. unrealistic negative thoughts about your situation
2. unfair negative thoughts about yourself
3. unrealistic negative thoughts about your future

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The plan should be to replace depressive thinking with realistic thinking.

First, is spotting depressive thoughts: Here are the most common types of depressive thinking:

1. all or nothing: seeing situations as totally one way or the other.

2. perfectionism: where you think that you have to be the best in the situation, or it means that you failed.

3. overgeneralizing: based on one negative event, you expect that things will continue to go wrong; or based on one negative fact, you assume that everything else in the situation is negative.

4. labeling: talking oneself in a harsh way, calling yourself names like “loser”, or whatever the worst insults are for you. This kind of self-labeling is unfair.

5. exaggerating: exaggerating risks and expect the worst possible thing to happen.

6. mind-reading: imagining that other people are criticizing or rejecting you, even when you don’t have any real reason to think that.

7. filtering: paying close attention to events that are disappointing or to critical comments from others. When something positive happens, you ignore it and you treat praise as unimportant

Realistic thinking is:
1. accurate about your situation, seeing things clearly as they are;
2. fair about yourself, looking in a balanced way at the positive and negatives in your life;
3. accurate about your future, not exaggerating bad outcomes.

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Altering depressive thoughts by asking yourself these realistic questions: (preferably on paper because it helps in seeing it clearly):

  • What proof do I have? Would most people agree with this thought?
  • If not, what would be a more realistic thought?
  • Can I get more proof, like asking someone about the situation?
  • What would I say to a friend in a similar situation?
  • What is a less extreme way of looking at the situation?
  • What will happen if I think this way? Is there another way of thinking that is more encouraging or useful?

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Good Nutrition to Lessen Anxiety

Most of us know the benefits of good nutrition but don’t always follow that plan. Here are some thoughts on what to do and what not to do:

Eat an antianxiety diet introducing more anti-anxiety foods as part of your self-care routine to better manage your anxiety. Healthy eating is beneficial for mental health, but it also helps to control sugar cravings. Eating complex carbohydrates such as vegetables and whole grains give a slow release of energy and are stable on blood sugar, helping to control your sugar cravings, and I know this from experience. I used to be seriously addicted to sugar and this was yet another bad habit that I had to break in an effort to manage my anxiety.

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Avoid the added detrimental additives or toxins. Conventional farming uses chemicals such as pesticides, fungicides, and herbicides which are toxins that your body needs to eliminate. Processed foods are loaded with additives, preservatives, colorings, flavorings and other chemicals that also cause a lot of extra work for your detox organs. Research shows that these types of toxins affect the central nervous system and can contribute to mental health issues such as anxiety and depression disorders.

Some popular detox techniques include eating plenty of high fiber foods i.e., root vegetables and whole grains, Epsom salts baths, quality sleep, sweat in a sauna, and drinking at least two quarts of water daily.

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Eating a balanced, healthy meal. Research shows that nutrient deficiencies and poor diet are common in people with anxiety disorders. For example, essential nutrients such as B vitamins, Vitamin A and C, magnesium, zinc, iron and selenium, and omega 3 fatty acids are likely to be deficient. A healthy and balanced meal includes mainly carbohydrates (veggies and whole grains), in addition to heathy fats (nuts, seeds, cold pressed oils), healthy proteins (legumes, lean meats, and fish), vitamins and minerals (vegetables, whole grains, fruit, legumes, nuts, seeds, and herbs). Eating a diet like this, optimizes your intake of essential nutrients, required for both your body and mind to function properly.

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Eating too much sugar can cause or contribute to many health issues and chronic diseases, including mental health disorders. Studies show that overconsumption of sugar triggers imbalances in certain brain chemicals, that can potentially cause anxiety and depression or make its symptoms worse. Sugar gives a quick release of energy, followed by a sudden crash which results in more sugar cravings which is the opposite of our goals to reduce anxiety through proper nutrition.

Book review: Underwater by Marisa Reichardt

Farrar Straus Giroux, 2016

High school junior Morgan Grant can divide her life into two parts: Before and after the devastating events of October 15. Before, Morgan was a bright, popular athlete with a promising future, whose days were filled with friends, sun, sand, swimming and school. After, Morgan is a survivor of a deadly tragedy whose worsening anxiety and post-traumatic stress disorder have caused her to become a shadow of her former self.

Traumatized by what she has experienced, terrified of a world she can neither control nor predict, and haunted by feelings of guilt and culpability for what has happened, Morgan’s agoraphobia worsens until she no longer is able to leave her family’s two-bedroom apartment and she seeks comfort in a familiar, daily routine filled with little more than soap operas, home schooling, and grilled cheese sandwiches. Underwater is a sincere, heartfelt exploration of mental illness and a topical, all too important reminder that the story does not end when the final shot has been fired and the cameras finished rolling. For some, the story has only just begun.

Morgan’s journey to recovery is a difficult one. This YA author offers no easy answers or simple solutions for Morgan’s agoraphobia, anxiety and post-traumatic stress disorder, but rather demonstrates the impressive mental and emotional labor and strength required to rediscover and remake oneself in the wake of a tragedy. Though Morgan’s progress is gradual and she often becomes frustrated with her missteps and failures along the way, Reichardt’s inherently charming and endearing protagonist is never presented as any less worthy of help, love or acceptance or as being beyond hope or recovery. Morgan is allowed to shine in other ways, most notable of which is evident in her devoted relationship with her single mother, a hard-working nurse, and her precocious younger brother, Ben, for whom she clearly cares deeply. Though the circumstances surrounding Morgan’s illness and the severity of what she suffers are arguably extreme, there’s little doubt that the essence of Morgan’s story – of being unashamed of one’s illness and working to better take care of oneself – will resonate with Underwater‘s readers, particularly those who also suffer from anxiety, as Morgan does.

There have been many novels written the about the subject of school shootings in recent years. Many writers have tried to make sense of an act that is, by its very nature, senseless, but what’s different about Underwater from its peers is its chosen focus. While other stories have focused largely on the psychology and motivation of the perpetrator or the details of the shootings themselves, debut author Marisa Reichardt instead chooses to focus on the devastating aftermath of such an event. Reichardt neither sensationalizes nor exploits this topic, instead offering a sensitive, empathetic portrayal of the repercussions of such a tragedy. In doing so, Underwater has the potential to act as a source of comfort for those who suffer from anxiety, agoraphobia and/or post-traumatic stress disorder and an excellent resource for readers who wish to better understand and empathize with those who do.

Underwater‘s synopsis does the novel a disservice in that it implies that Morgan’s recovery is mainly due to Evan’s appearance in her life. In reality, this could not be further from the truth. While a potential romantic relationship with Evan can provide Morgan with an additional incentive to pursue treatment and regain some semblance of normality, it is not the sole motivating factor in her recovery. Before Evan’s introduction, Morgan had already been undergoing treatment for her anxiety, agoraphobia, and post-traumatic stress disorder for four months. This treatment includes both the use of prescription medication and ongoing therapy with her psychologist, Brenda. Evan is not perfect–Evan grows frustrated and impatient with Morgan’s progress (or lack thereof) and is not always as supportive or as understanding as one might hope–but it’s to be commended that their blossoming romance is never presented as a solution to Morgan’s problems. There’s also something to be said for the strength and empowerment that can be drawn from a strong support system and the grandness in forming such a community. From her burgeoning relationship with Evan to her unconditional love for her mother and brother, Ben, Morgan has several positive relationships in her life from which she draws comfort and courage.

Underwater is a poignant, powerful, and ultimately uplifting and inspiring story of recovery and forgiveness that successfully attempts to lessen the stigma surrounding mental illness. It accomplishes this by providing readers with a positive and responsible portrayal of therapy and medication as effective tools in managing mental and emotional trauma and encouraging readers to embrace hope and possibility, even in the face of what might initially appear to be insurmountable obstacles. This YA novel is a genuinely kind and heartwarming narrative about triumph and love in the wake of adversity. 

Journaling to Reduce Anxiety

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Journaling may whisk your worries away. Keeping a journal has many health benefits, and according to research it is a highly effective technique for managing stress and anxiety.

Studies also show that journaling can help boost self-confidence, improve mood, relieve depression and improve focus, further reducing your anxiety. There are no rules to journaling. You can write freely or use journal prompts for anxiety.

Research shows that journaling can help

  • Boost mood
  • Release negative thoughts
  • Reduce stress
  • Reduce chronic worrying
  • Release pent-up feelings
  • Induce better sleep
  • Enhance self-awareness of anxiety
  • Help with depression
  • Increase productivity
  • Boost memory and comprehension
  • Help achieving goals
  • Strengthen self-discipline 

Journal Prompts for Anxiety (as taken from a UMN Center for Spirituality & Healing class group work):

  1. What do you feel most anxious about and why?
  2. What 3 positive things have happened to you today?
  3. What are today’s worries?
  4. What are 3 things that you are most afraid of and the reasons why.
  5. What is your dream job?
  6. Write about 5 occasions in your life when you were truly happy?
  7. Write about what you have learned from a past failure.
  8. What strategies have you used to help you cope with anxiety?
  9. Make a list of situations when you are anxious.
  10. What triggers your anxiety or makes your anxiety worse?
  11. Write a letter to a person that caused you pain explaining that you forgive them.
  12. Write about the 3 lessons you have been given by your anxiety.
  13. Is there a situation or person that you need to let go of? Write your reasons for holding on.
  14. Make a list of all the things that you are grateful for in your life.
  15. Take a moment to imagine your life without anxiety. What would you be doing in this life?
  16. Write down at least 10 things that always make you smile.
  17. What are your greatest qualities?
  18. If you could meet anyone in the world who would that be and why?
  19. If you could travel anywhere, where would that be?
  20. Choose a fear that you would like to overcome and write a list of ways how you could overcome this fear.
  21. Describe your biggest accomplishments.
  22. Make a list of things that you like and don’t like about your body. Next to each item write a reason why.
  23. Write down all the people with whom you have a good relationship with and the reasons why.
  24. Think about people who you have a bad relationship with. Make a list of these people and the reasons why. Also, write next to each person why they are still in your life.
  25. Write down your most re-occurring negative thoughts and the reasons why they keep repeating.
  26. What brings you peace and why?
  27. Make a list of 3 things that you want to change about yourself. Then write action points on how you could accomplish this.
  28. Where do you feel the safest and the reasons why?
  29. Who loves you truly for who you are?
  30. Write about what you look forward to every day and the reasons why.

What is social anxiety?

Social anxiety disorder (social phobia) is a chronic mental health condition in which social interactions cause irrational anxiety and fear. Social anxiety disorder typically begins in the teenage years, though it can sometimes start in younger children or in adults.

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If we consider the statistics, according to the National Institute of Mental Health social anxiety is more common among women than men, and approximately 12.1% of U.S. adults experience a social anxiety disorder at some time in their lives. That means that 12 adults in every hundred, struggle with social anxiety, and these numbers are growing every year.

So how can you tell if you’ve got social anxiety? Some of the symptoms are:

  1. avoiding social situations
  2. cancelling plans abruptly
  3. immense guilt when you cancel plans
  4. needing alcohol to face social situations
  5. feeling like you can’t participate
  6. dreading social situations
  7. dreading being outside your safe space (home)
  8. missing school or work due to anxiety
  9. worrying about perceptions of you
  10. overthinking things to say or do
  11. blushing or reddened face
  12. excessive sweating
  13. fast heartbeat when in social situations
  14. talking to strangers
  15. going on dates
  16. meeting new people
  17. making phone calls
  18. making eye contact
  19. using public restrooms
  20. isolating yourself
  21. dizziness in public
  22. muscle tension or twitches when social
  23. stomach trouble when social
  24. dry mouth or throat

At one time or another I’ve experienced many of these. Why? I believe it’s a combination of genetic and environmental factors at play.

The good news is that social anxiety responds very well to medication management; at least for me it has.

If you experience these symptoms for a prolonged period of time, do yourself a favor and seek therapy. No one should have to suffer when there are treatments available to at least alleviate some of the symptoms.

Book review: Solitaire by Alice Oseman

HarperTeen, an imprint of HarperCollins Publishers, 2015

This enticing and compelling read is not a quick page-turner but instead delves into depression and how a conformist attitude hurts the victims, perpetrators, even the extremely passive bystanders like the main character, Tori. Individuals who chart their own course (love interest) seeking to change a world deadset on not changing are hurt worst. For Tori, it’s best to view everything as all good and don’t burden anyone which does more harm than good, but Tori isn’t herself as depicted by the previous highly exaggerated letter that’s at odds from who she is now: dulled by lack of not caring.

Mental breakdowns come out of the blue as they do in this book where Tori’s ramblings have no immediate backstory. Tori isn’t judgmental but instead mentally ill. The suicide attempt and self-harm relapse are written well and relatable.

This book doesn’t lend itself to problematic ideas but instead shows a realistic portrayal of mental health issues with the perfect amount of seriousness with a good climax breakdown that is a hopeful but realistic end to this story.

Book review: Under Rose-tainted Skies by Louise Gornall

Clarion Books, Houghton Mifflin Harcourt, 2016

What happens when one day you just wake up with mental illness, like agoraphobia, anxiety, or OCD? For thirteen-year-old Norah Dean that is her reality. There is no concrete reason why her, but now seventeen-year-old Norah no longer leaves the house without having a panic attack. She can’t even walk down the stairs without a ritual. So she has extremely limited human interaction with that being her mom, therapist, and an occasional guy from Helping Hands. She relies on social media and her house to feel a sense of security.

Then seventeen-year-old, courageous Norah meets charming neighbor Luke, and now she wants to get better and get over her illness. This novel is about Norah’s struggle with her insecurities and self-perception, but can she do anything to stop it. Norah, the heroine, works hard to not let these things define her throughout the story.

The author’s descriptions of social anxiety were spot on and had me recognizing similar feelings myself. Louise Gornall didn’t shy away from mental illness; instead, she explains the mortifying effects of mental illness that can leave one sheltered and lonesome. On the lighter side, the book had humorous dialogue, particularly between the mother and daughter. It is a brutally honest read that also leaves you entertained and appreciative that Norah was beyond her illness and for shedding light on mental illness with an accurate portrayal of her mental illness and self-acceptance.

Book review: Highly Illogical Behavior by John Corey Whaley

Dial Books, 2016

Agoraphobic sixteen-year-old Solomon Reed has not left his house in three years due to acute anxiety, crippling panic attacks, and agoraphobia, but Lisa Praytor is determined to change that by beating his illness and saving Solomon from himself—and to write a scholarship-winning essay based on the results, which Solomon knows nothing of the sort. Lisa remembers the day in eighth grade when Solomon stripped to his underwear and got into a fountain as a result of a panic attack. But he isn’t depressed, strange, angry, excessively shy, or any of the other negative qualities characters with mental illnesses receive in literature. Instead, Solomon is a funny and compassionate young man who loves his family and friends

So, with the help of her boyfriend Clark, who Solomon ends up crushing on, Lisa enters Solomon’s world in order to observe him for her essay which will get her to university on scholarship and out of suburban California. Soon, all three teens are far closer than they thought they’d be, and when their facades fall down, their friendships threaten to collapse, as well.  This story shines with how the characters handle the aftermath of such a ludicrous intention as armchair psychology to cure mental illness.

This book provides a human look at mental illness and how we need to treat those who have mental illness as people first. The hilarious, heartwarming, skillfully told coming of age story alternates between Lisa and Solomon’s witty, bantering voices. Solomon’s grandmother who’s his best friend, is portrayed with youthfulness and quirkiness which adds a fresh tone to the novel. It’s a quirky and endearing character portrayal that explores the intricacies of friendship, trust, and identity, in addition to mental health issues.