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livsoulsecrets · 3 years

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I really wish OCD was represented with more diversity on fiction (or just life as a whole). Every time I see a character who lives with OCD they are always shown to be extremely organized, obsessed with cleaning or germophobic. Don’t get me wrong, those traits do manifest in people diagnosed with that disorder and are common, but OCD is a spectrum, that affects people in many different ways.

For the longest time, I didn’t even consider the fact I could have it because I never presented those traits I mentioned, I liked organization, but it wasn’t something that got in the way of my daily life. I cared about cleaning, but not enough to constantly worry about it. Those stereotypes made me ignore my symptoms and believe that I was just an evil person with terrible thoughts, not someone living with a disorder that needed treatment.

I’m far from being a specialist, I’m learning every day about OCD. What I can say though is that OCD is, mainly, about recurring, unwanted, and uncontrollable thoughts that get in the way of a healthy life. Said thoughts can lead to repetitive actions and behaviors (“rituals” to try to ease the anxiety and fear that the thoughts cause). The source of it resides in the thoughts, that’s something my therapist always says. Your thoughts determine your feelings that provoke your actions.

I had awful, obsessive thoughts throughout my entire senior year in high school, that made me push away the people around me and fear myself. But I didn’t present the typical compulsive behaviors that I heard of people with OCD having. I didn’t wash my hands may times or checked multiple times to see if I had turned the oven or knocked on the wood a certain amount of times (Again, real compulsions that affect people seriously, but that are not the only type of symptoms one can present).

My main problem were the obsessive thoughts. I had indeed compulsive behaviors, but they were “hidden”. They were mental, not visible. I would revise my actions since childhood to try and find the moment where I turned into a terrible person, I would overthink every action I had around people to make sure I wasn’t about to hurt anybody or myself. I would avoid my grandma’s house (my favorite person in the world and a place I adore going to nowadays) because of how many thoughts I had there. The fact my set of “rituals” was internal made me not realize I needed help just as much as any other person with OCD.

It took me almost two years to properly get the help I needed with the therapist I have now. When she confirmed that I had OCD, it was a weird mix of emotions. At the same time I was concerned and afraid, I was so relieved that my suffering had been validated and that I had an answer to the distress caused by my intrusive thoughts.

I think what I’m trying to say is: don’t invalidate your symptoms. You’re not naturally evil or terribly dangerous because of the unwanted intrusive thoughts (no matter the nature of them, wether they’re sexual or religious or health related). I have been where you’re and I assure you the awful things that pop into your head against your will do not define your character. You’re not broken nor crazy. You’re not guilt. And you deserve as much help and compassion as anyone else. It’s not an easy road, but I can tell you it can get better. I don’t pretend to know what you face, but I assure you those thoughts can be dealt with. Those behaviors can be met with healthy coping skills and not harmful behaviors.

It is not impossible and this pain doesn’t go on forever. Keep holding on, you’re stronger than you think.

#tw: ocd #tw: mental illness #tw: mental health #ocd #mental illness #mental health #tw intrusive thoughts

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cbdoilhealthbenefits-blog · 5 years

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Health Benefits of CBD oil You Need to Know

Cannabidiol better known as CBD, is extracted from Cannabis sativa plant, also known as marijuana or hemp. CBD oil is gaining popularity in health and wellness world as some of the science studies have confirmed that it may ease symptoms of ailments like chronic pain and anxiety. Let’s look at several health benefits of CBD oil.

Health Benefits of CBD Oil

CBD for Pain: In some of the recent studies, it has been discovered that that certain components of marijuana, including CBD, are responsible for its pain-relieving effects.

CBD for Insomnia: CBD oil may be used to safely treat insomnia and anxiety in children with post-traumatic stress disorder.

CBD for Rash: It is found that CBD can interact with the endocannabinoid system in the body that controls sleep, mood, the immune system, and inflammation. Skin rashes normally flourish when the immune system is disturbed, and CBD works with the CB1 receptors found in the immune system to fix this.

CBD for Anxiety: CBD oil has been used as a treatment for both depression and anxiety, leading many who live with these disorders to become interested in this natural approach. Studies have shown that CBD may help reduce anxiety and depression in both human and animal. Using CBD capsules for anxiety; is an effective remedy. Some people also use CBD Oil for anxiety treatment.

CBD oil for Depression: It has been found that CBD can be effective in the treatment of depression. While it does not cure the condition, it has been linked to improvement of the symptoms.

CBD oil for Weight Lloss: Weight loss is considered as an important CBD benefits. Researchers have found some evidence to suggest that CBD can help a person lose weight and help prevent metabolic disorders.

CBD oil for Muscle: When muscles are damaged, healing becomes difficult until inflammation is eased and CBD oil may help in inflammation reduction.

CBD for PTSD: It is found that CBD may affect how we retain memories. As a result, researchers looked into it as a potential treatment for PTSD. Researchers have found that CBD can affect our emotions around memories in such a way that is beneficial for those living with PTSD.

CBD for Fibromyalgia: It has been found that CBD may help to relieve pain caused by fibromyalgia. CBD has been found effective in improving sleep and reducing pain in patients with fibromyalgia.

CBD for Sleep: Some research indicates that CBD may interact with specific receptors affecting the sleep cycle. Additionally, it also helps in reducing anxiety, which can result in peaceful sleep.

CBD for ADHD: Some people with ADHD struggle with anxiety and it can make the condition worse. As per some studies, CBD may help reduce anxiety which is beneficial for people with ADHD.

CBD for Inflammation: Researchers have demonstrated with several animal studies that CBD may help in reducing the inflammation and cell death associated with heart disease due to its powerful antioxidant properties.

CBD for Animals: CBD Oil can be used in treating nausea, stress, anxiety, arthritis, back pain, and gastrointestinal issues, among other health conditions in dogs. Relief is provided as the cannabinoids interact with their endocannabinoid system.

CBD for Anger: CBD has been found as an effective treatment for anger and stress. It doesn’t completely cure the condition but it has been linked to the improvement of the symptoms.

CBD for Allergies: CBD may prevent mast cells (the ones that are responsible for allergic reactions) from releasing histamines leading to less sneezing and allergy.

CBD for Wellness: Considering the benefits, CBD can be a part of your wellness routine. It is anti-inflammatory, anti-anxiety and anti-oxidant.

CBD for Exercise: CBD oil may help in preventing the breakdown of one of the body's own endocannabinoids, anandamide which is released during exercise. Taking CBD oil may help in reducing discomfort during long physical activity

CBD for Relaxation: CBD is anti-anxiety and it may also influence the body’s sleep cycle. So we can say that CBD has an ability to relax human body.

CBD for Recovery: Generally people use CBD as a pre-workout supplement, but athletes who are looking to combat fatigue after heavy exercise can use it as a muscle recovery supplement.

CBD for Ulcers: It has been found that CBD may help in healing ulcers and reducing acid influx. Apart from that CBD may also help in treating stomach issues related to digestion.

CBD for OCD: Obsessive-compulsive Disorder (OCD) is an anxiety related disorder. Some of the studies have shown that CBD may help in anxiety so it may be beneficial for the people with OCD.

With growing popularity of CBD effects, many cheap CBD products are available in the market but it is important to do research before purchasing it. Now a days these products are so popular that you can find CBD for sale on many websites and you can order it online for your convenience.

#cbd for pain #CBD for anxiety #CBD oil for depression #CBD oil for weight loss #CBD oil for muscle

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silvermancare-blog · 5 years

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How Chiropractic Care Can Help Relieve Your Anxiety

Anxiety plagues millions of people worldwide, making every day that much harder for those individuals. Anxiety can hold a person back from living life to the fullest due to constant feelings of excessive apprehension, fear, nervousness, and worry. It’s also overwhelming because we’re constantly seeing and hearing about a constant influx of treatments that can help ease our anxiety.

But with so many treatments to choose from, how do we know which treatment is right for us? Is it better to choose medication or a more natural approach? While that is for you to decide, we can at least aid in your decision.

Chiropractic care is a natural approach to many ailments, including anxiety. So how can it help? Keep reading and find out!

What is Anxiety?

If you’re reading this article, you most likely already know what anxiety is and it is something you deal with on a regular basis. But numerous people are still undiagnosed and unaware that those anxious feelings they’re having daily have a name and a cause.

Anxiety is defined as a feeling of apprehension and fear. It is characterized by physical symptoms such as palpitations, feelings of stress, and sweating, but there are more physical symptoms than just those.

Chest pain, dizziness, feeling too cold or too hot, hyperventilation, rapid heart rate, and shaking are also all physical symptoms of anxiety. In extreme anxiety cases, anxiety attacks and panic attacks can occur, and the symptoms that come along with those vary from person to person.

There are also several anxiety disorders that a person can suffer from:

Generalized Anxiety Disorder (GAD): Unprovoked, excessive anxiety that lasts for six months or more.

Hypochondriasis: Persistent fear of having health issues

Obsessive-Compulsive Disorder (OCD): Recurring patterns and thoughts that cause specific behaviors.

Phobia: Fear of a specific activity, object, or situation.

Post-Traumatic Stress Disorder: Severe anxiety after a traumatic event (Ex. Rape, War, etc).

Separation Anxiety: Fear of being away from family or home.

Social Anxiety: Fear of humiliation or judgment in social situations.

The mental and physical toll anxiety takes on a person can be wearing and hard to live with at times. Trying to find ways to manage and treat our anxiety can be just as exhausting. But there is hope for those who suffer from anxiety. A treatment to help them feel physically and mentally better- Chiropractic care.

How Chiropractic Care Treats Anxiety

Chiropractic care is a natural and medication-free treatment for those who experience anxiety to consider. Medication can lead to side effects such as fatigue, insomnia, nausea, weight gain, and sometimes even an increase in anxiety.

Medications can also stop working, which leads to other issues such as possible hospitalization. There is no risk of either of those situations happening with chiropractic care, making it a great choice for those who want to avoid potentially negative outcomes. Chiropractic treatment offers long term benefits in a way that can benefit the entire body.

Every part of our body is connected. Our spine, nervous system, and blood, all of it works to keep our body moving and functioning. If one part of our body isn’t working properly or isn’t in the best of health, other parts of our body will be negatively impacted. The same goes for our mental health. When we feel anxious and mentally blocked, it can lead the rest of our body to not function properly, turning one issue into many issues.

Chiropractic care alleviates physical pain. Spinal subluxations, a partial or incomplete dislocation of the spine that restricts movement, can cause health issues. Some of those health issues include anxiety, digestive problems, migraines, and stress, to name a few.

When the spine is adjusted back into place, the body is naturally restored back to a healthy state and nerve function is improved. Once the physical pain is alleviated, our quality of life and mental health is improved, reducing anxiety and stress levels.

Anxiety takes so much from us. It makes it harder for us to sleep and relax at the end of a long, hard day because of the feelings of anxiousness and unease we’re dealing with. Chiropractic care, with the way it helps alleviate pain and releases positive hormones, improves sleep patterns and allows for a better night’s rest. And once you are able to sleep better, fatigue is eliminated and your overall health will improve.

When our bodies are constantly tense and sore, it makes it hard for us to do anything. When we can barely move to due to a stiff back or suffer from migraines related to a tense and stiff neck, it increases our anxiety. Chiropractic care allows a person’s muscles to relax, allowing stiff joints to become loose again, and to work at their optimal function. Once the muscles are relaxed, the patient feels less stressed and become relaxed as well.

Chiropractic care also helps balance out hormones, which can be a huge contributing factor with anxiety. All of our hormones work together and influence our mood, sleep patterns, weight gain or loss, and help our bodies function effectively and properly.

When our hormones are unbalanced, we become unbalanced and issues such as anxiety and panic attacks, depression, and other issues can arise. The health of our nervous system affects our hormone production, so if our nervous system isn’t working properly, it can throw us off kilter.

But with chiropractic care, our nervous system can work properly and our hormones can begin to work in harmony again, decreasing anxiety and depression. This will also allow positive hormones, like cortisol, neurotensin, and oxytocin to be released and have a positive impact on our mental health.

Chiropractic Care is a Proven Method for Anxiety Relief

Chiropractic care is proven to help relieve patients of their anxiety. Many anecdotal case studies and proven research have shown the benefits of chiropractic care for anxiety and depression sufferers. So if you’re in search of a natural treatment for your mental health, contact a chiropractor near you and make an initial appointment with them to discuss a treatment plan. They will be able to customize a plan just for you and your situation, working hard to give you the relief you need and deserve.

One of the reasons chiropractic care is so effective in treating anxiety is its mind-and-body approach. A chiropractor won’t just focus on the physical ways to help your anxiety, but on the other ways you can help your anxiety as well.

A chiropractor might recommend other therapies, suggest an exercise, diet, and a supplement plan, as well as other helpful tips. The smallest changes can help ease anxiety symptoms more than you thought possible. Because every part of our bodies is connected, if one part isn’t working properly, the rest of our body will be impacted. So it is important to balance and offer focus to both our mental and physical health as much as possible.Anxiety makes us feel like we have no control over our lives and our emotions. But by doing things for ourselves and taking back control of our emotions, we begin to conquer our anxiety. Anxiety relief is possible, so don’t give up hope! Chiropractic care is a great stepping stone toward taking back control of your mind and body.

Schedule Your Appointment Today - https://silvermancare.com/

#best chiropractor in miami fl #chiropractor miami fl #best chiropractor in miami #Chiropractic treatment #Chiropractic Care #Anxiety #Relieve Anxiety #Chiropractic treatment for anxiety #Chiropractor for Anxiety #Anxiety treatment

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ghostmartyr · 6 years

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Obsession and Fandom

2018 being a year of doing better, apparently I’ve decided that being overly honest about fandom and my interactions with it is an A+ idea.

I think most people on the internet these days have no idea what OCD is. Even the people who know enough to understand that it’s a serious problem don’t often examine it past that. Something to do with washing hands and perfectionism, only damaging and crazy.

OCD is built on doubt.

Pick a thing, any thing, that you believe to be true. You turned off the lights. You didn’t run anyone over on your way home. You would never hurt a child. Your God is real. You love your significant other. Your house is not currently on fire. You don’t live on a fault line. Your hands are clean.

Where OCD starts is in the anxiety of uncertainty. In panic loudly suggesting in your own voice, “what if?” You can’t just remember that you turned off the lights. What if you were wrong? Human memories are so fallible. What if your electricity bill spikes and you can’t pay it and you get kicked out and you don’t have enough money left to eat?

Go check.

Twenty times at four in the morning.

Then one more time, to be certain.

Always one more time.

The cycle itself is very simple. Something makes you anxious. You react with compulsions to wave off the anxiety. The compulsions upgrade the importance of whatever made you anxious. The next time the source of anxiety hits, it’s worse, and the compulsions just keep digging into the rut.

Part of what makes that cycle so hard to shake is the obsession aspect.

The general rule of treating OCD is that you need to cut out compulsive behavior. That’s the component that’s keeping everything running. Understandably, this is harder than it sounds.

OCD is a broken coping mechanism. The compulsions put distance between you and the anxiety. Every time you check, and it’s all okay, your brain rewards you with relief sweet enough that you don’t draw the link between that compulsive behavior and the terror that spawned it. The compulsions are how you’re fighting the anxiety, and not fighting means that this great threat will certainly kill you.

Enter the importance of the obsession.

Someone once made a chart about tumblr, and how it treated emotional response. I don’t remember the specifics, and can’t find it, so I’m kind of just hoping I’m not grossly misrepresenting the example, but it was a simple bar chart, illustrating how tumblr did away with a balanced range of highs and lows. Every bar went through the roof.

Obsession is a time-honored way of describing passionate interests. You don’t just like a movie; you’re obsessed with it. It makes your heart beat faster and consumes all your waking thoughts, because that’s just how much it means to you. It is The Thing for you.

In fan circles, this is perfectly normal. We all show up because we love a thing (or hate how we should have loved a thing), and are willing to devote hours and hours of our loves luxuriating in it. This thing, which is just a movie or a comic book or a band, has intense value to us. It matters. Fiction matters to our reality.

What happens with obsession is that you lose the ability to correctly perceive something’s importance. Because whatever it is you’re obsessed with is The Most Important.

Fannish obsessions are, ideally, about enriching your life. They add joy, or some other sense of fulfillment. OCD obsessions impede life. Things that may or may not be inconsequential become so Important that it’s impossible to think that chilling out about them is even advisable.

It matters that you know the lights aren’t on. How could your brain think otherwise? Worse, it’s dangerous to think otherwise. A clear threat to your livelihood is presented in knowing whether the lights are on or not. Are you really going to be so careless as to disregard that?

It matters.

No, you can’t just shut up about this and go about your life, because it matters.

One of the fascinating things about psychological disorders is how quite a few orderly humans have usually brushed against symptoms. Most people don’t have depression. Many people understand feeling depressed. Most people don’t have anxiety. Pretty much everyone has felt anxious.

Plenty of people have superstitions and rituals.

Plenty of people get obsessed with things.

Unfortunately, that can make it hard to communicate the problem. People relate to other people through their own experiences. If you tell them something that sounds like something they’re familiar with, they’re going to assume that it’s that thing they’re familiar with, not something different. Going with depression, since I think that narrative’s the most common to hear nowadays, many people have had terrible days, and felt really broken, and sad, and like the world is ending.

Then a good night’s sleep happened, or the next day, or the next week, and the trauma was over, so it passed, and it was all good.

So don’t let a few bad days get you down! :) :)

It’s well-meaning, but frustrating. Sounding the same does not equal being the same.

I'm trying to be extra careful about that here, because OCD is misunderstood frequently enough without my help. Discussing behaviors I’m more aware of thanks to an anxiety disorder is not the same as saying those behaviors only ever belong to that thing.

Not every rectangle is a square.

So. Let’s talk why I’m bringing all of this up.

Humans like labeling things. That means that nearly everyone with OCD who has gone and investigated themselves on the internet is familiar with very specific ways to denote how their OCD presents.

Disaster OCD. POCD. ROCD. Harm OCD. Pure O.

To be as clear as I possibly can, all of those extra unique titles are just a fancy way of saying, “I obsess about X.” It is all OCD. They are useful categories when it comes to explaining your personal experience, but the diagnosis remains OCD. The extra fluff of other letters or words is just shorthand.

What I have would be called Pure O. It stands for “pure obsessional.” Like several bits of naming vernacular OCD communities adopt, that’s a misnomer. It gets the name because with Pure O, the compulsion is obsession. All of the compulsions are relatively invisible because they happen internally.

To be even more specific, one of my themes is moral scrupulosity.

An obsession with being moral.

If I’m angry over something, my mind wants five hours of pacing and detailed thought analysis explaining why, in order for it to judge if it is acceptable to have those feelings.

If something hurts me, my mind wants five hours of pacing and detailed thought analysis explaining why, in order for it to judge if it is acceptable to have those feelings.

If I like something untoward, my mind wants five hours of pacing and detailed thought analysis explaining why, in order for it to judge if it is acceptable to have those feelings.

It isn’t enough to have feelings. Those feelings have to be Right. They have to be justified. If I can’t justify them, they shouldn’t be there, because I need to be right. I can’t just dislike something. I can’t just be angry. I definitely can’t like things.

There have to be Reasons.

Before I went to therapy, that was my entire life. Not letting any of my emotional responses go, because the most Important thing in the world was being a good person, and the only way to know that I’m being a good person is to have a solid copy of every argument that I can come up with that’s even slightly to related to whatever it was I was thinking about.

Usually, the end result (using ‘end’ loosely) was a bunch of exhausted, dizzy thoughts, and deep emotional unrest. Along with hours of my life that I’d spent entirely inside my own head, contributing nothing to the outside world.

Fandom right now is such a trip for me, because it’s full of people validating my worst moments. They dance with the rhetoric that the hell inside my head invented for me, and that’s considered right and proper.

Everyone gets so worked up over whether or not something is problematic. Everyone gets so worked up over whether or not it’s okay to ship a thing. Everyone gets so worked up over there only ever being five ways to ethically enjoy a problematic thing. Everyone gets so worked up disagreeing.

Everyone gets so worked up over proving their point.

Because it’s all so important.

When I was first seeking treatment specifically for my OCD troubles, I talked to my therapist about its qualification as an anxiety disorder. Yes, I told her, I spend hours and hours and hours turning things over in my head, it makes me miserable, and it is a problem, but... I don’t feel, like, anxious about it.

She asks me what happens if I stop. I stare at her blankly. ...Stop? ??? What do you mean... stop? There wasn’t any answer to that. Not following through on my compulsions was such an impossibility that I couldn’t even figure out why it was so important to do them.

The compulsions are a broken coping mechanism to keep the anxiety at a distance.

Put in the terms of standard human interaction, it’s a layer of crap meant to distract from the real issue.

The real issue is the feelings, and the refusal to let yourself have them.

You treat OCD by cutting out the compulsions and letting the anxiety happen. Instead of prolonging it, you let all of the torment wash over you. You don’t engage. You just allow it to exist.

Slowly, you ease out of the rut the compulsions dug. Are the feelings fun? No. Does every part of your soul want to kick and scream and defend yourself? Yes.

Will that ultimately make the pain worse?

Hell yes.

There are so many different ways to look at my mental history, look at fandom, and start going off about how damaging certain things can be. I honestly wouldn’t know where to start if I wanted to get through them all. I began this post without a clue where I’d end up.

The thing about making stuff Important is that then you can borrow from other Important things to illustrate your point. After all, it’s all on the same level of importance. This creates a loop of intensity, where the Importance keeps growing, and growing, and any threat to the Important thing is worthy of unholy wrath for the sake of all that is good in the world.

Very, very quickly, rival ships aren’t just an unpleasant thing. They’re dangerous. They caused you discomfort, pain even, and here’s ten thousand reasons that make an ironclad case for destroying every trace of the evil.

Borrowing rhetoric feels good. It turns your uneasy feelings into something bigger than yourself; something righteous. You aren’t just a tired human who wishes fandom liked what you like more, you’re a crusader against injustice.

We’re all tired humans.

Whatever you’re feeling, however awful or good it is, one of the most destructive things you can do to yourself (or others) is demand a reason for it. Humans are emotional idiots capable of feeling more for people who don’t exist than for each other.

It’s okay to have feelings just because you have feelings. They don’t need to be right or wrong. You are allowed to exist without reason. You can read a book or listen to a song and take it however you want.

The people around you can, too.

Obsession steals away perception. It makes small things feel more important than anything else. Shouting at other people for doing things wrong becomes more obviously meaningful than building up what you find to be right.

The most important thing in your fandom experience should be yourself. It is not supposed to hurt you. Pain is the universal sign that something is wrong. Experiencing it during something that should be enriching your life is a problem, and just because other people can set it off doesn’t mean that they’re the cause.

Whenever someone brings up fandom and its purity kick, I remember what it’s like to be trapped in that type of thinking. It’s still something I struggle with. Daily. People diving into it blindly because the train tracks are all set up and ready to go is distressing.

I don’t really know what I’m trying to get at with all of this, so I can’t wrap it up very neatly. I just wanted to share, on the off chance that someone might find something valuable in it.

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brettecrowca · 3 years

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OCD Treatment Palm Beach - Freedom Now Clinic

How Many People Are Affected By Ocd

Table of ContentsWhat Does OcdHow To Know If You Have OcdHow Does Ocd Affect The BrainHow To Deal With Ocd ThoughtsHow To Stop OcdHow Do I Know If I Have Ocd

Common ones include citalopram (Celexa), escitalopram (Lexapro), fluoxetine (Prozac), fluvoxamine, paroxetine (Paxil), and sertraline (Zoloft). If you still have symptoms, your doctor might give you antipsychotic drugs like aripiprazole (Abilify) or risperidone (Risperdal). In rare cases, when therapy and medication aren’t making enough of a difference, your doctor might talk to you about devices that change the electrical activity in a certain area of your brain.

It uses magnetic fields to stimulate nerve cells. A more complicated procedure, deep brain stimulation, uses electrodes that are implanted in your head - how to get rid of ocd thoughts.. The TMS unit is a non-invasive device that is held above the head to induce the magnetic field. It targets a specific part of the brain that regulates OCD symptoms.Some separate conditions are similar to OCD.

Obsessive-compulsive disorder (OCD) features a pattern of unwanted thoughts and fears (obsessions) that lead you to do repetitive behaviors (compulsions). These obsessions and compulsions interfere with daily activities and cause significant distress. You may try to ignore or stop your obsessions, but that only increases your distress and anxiety. Ultimately, you feel driven to perform compulsive acts to try to ease your stress.

This leads to more ritualistic behavior — the vicious cycle of OCD. OCD often centers around certain themes — for example, an excessive fear of getting contaminated by germs. To ease your contamination fears, you may compulsively wash your hands until they're sore and chapped. If you have OCD, you may be ashamed and embarrassed about the condition, but treatment can be effective.

How To Cope With Ocd

What Kind Of Disorder Is Ocd

But it's also possible to have only obsession symptoms or only compulsion symptoms. You may or may not realize that your obsessions and compulsions are excessive or unreasonable, but they take up a great deal of time and interfere with your daily routine and social, school or work functioning - how does ocd develop (what causes ocd). OCD obsessions are repeated, persistent and unwanted thoughts, urges or images that are intrusive and cause distress or anxiety.

These obsessions typically intrude when you're trying to think of or do other things. Obsessions often have themes to them, such as: Fear of contamination or dirt Doubting and having difficulty tolerating uncertainty Needing things orderly and symmetrical Aggressive or horrific thoughts about losing control and harming yourself or others Unwanted thoughts, including aggression, or sexual or religious subjects Examples of obsession signs and symptoms include: Fear of being contaminated by touching objects others have touched Doubts that you've locked the door or turned off the stove Intense stress when objects aren't orderly or facing a certain way Images of driving your car into a crowd of people Thoughts about shouting obscenities or acting inappropriately in public Unpleasant sexual images Avoidance of situations that can trigger obsessions, such as shaking hands OCD compulsions are repetitive behaviors that you feel driven to perform (how to get rid of ocd thoughts).

However, engaging in the compulsions brings no pleasure and may offer only a temporary relief from anxiety. You may make up rules or rituals to follow that help control your anxiety when you're having obsessive thoughts. These compulsions are excessive and often are not realistically related to the problem they're intended to fix.

Symptoms usually begin gradually and tend to vary in severity throughout life. The types of obsessions and compulsions you experience can also change over time. Symptoms generally worsen when you experience greater stress. OCD, usually considered a lifelong disorder, can have mild to moderate symptoms or be so severe and time-consuming that it becomes disabling.

What Is Ocd?

OCD thoughts aren't simply excessive worries about real problems in your life or liking to have things clean or arranged in a specific way. If your obsessions and compulsions are affecting your quality of life, see your doctor or mental health professional. The cause of obsessive-compulsive disorder isn't fully understood.

OCD may have a genetic component, but specific genes have yet to be identified. Obsessive fears and compulsive behaviors can be learned from watching family members or gradually learned over time. Factors that may increase the risk of developing or triggering obsessive-compulsive disorder include: Having parents or other family members with the disorder can increase your risk of developing OCD.

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How Do You Get Ocd

This reaction may, for some reason, trigger the intrusive thoughts, rituals and emotional distress characteristic of OCD. OCD may be related to other mental health disorders, such as anxiety disorders, depression, substance abuse or tic disorders. Problems resulting from obsessive-compulsive disorder may include, among others: Excessive time spent engaging in ritualistic behaviors Health issues, such as contact dermatitis from frequent hand-washing Difficulty attending work, school or social activities Troubled relationships Overall poor quality of life Suicidal thoughts and behavior There's no sure way to prevent obsessive-compulsive disorder.

OCD is typically treated with medication, psychotherapy, or a combination of the two - what is ocd?. Although most patients with OCD respond to treatment, some patients continue to experience symptoms. Sometimes people with OCD also have other mental disorders, such as anxiety, depression, and body dysmorphic disorder, a disorder in which someone mistakenly believes that a part of their body is abnormal.

How Does Ocd Start

Serotonin reuptake inhibitors (SRIs), which include selective serotonin reuptake inhibitors (SSRIs) are used to help reduce OCD symptoms. SRIs often require higher daily doses in the treatment of OCD than of depression and may take 8 to 12 weeks to start working, but some patients experience more rapid improvement. If symptoms do not improve with these types of medications, research shows that some patients may respond well to an antipsychotic medication.

If you are prescribed a medication, be sure you: Talk with your doctor or a pharmacist to make sure you understand the risks and benefits of the medications you're taking. Do not stop taking a medication without talking to your doctor first. Suddenly stopping a medication may lead to "rebound" or worsening of OCD symptoms (what is ocd).

Report any concerns about side effects to your doctor right away. You may need a change in the dose or a different medication. Report serious side effects to the U.S. Food and Drug Administration (FDA) MedWatch Adverse Event Reporting program online or by phone at 1-800-332-1088. You or your doctor may send a report.

For basic information about these medications, you can visit the NIMH Mental Health Medications webpage. For the most up-to-date information on medications, side effects, and warnings, visit the FDA website. Psychotherapy can be an effective treatment for adults and children with OCD. Research shows that certain types of psychotherapy, including cognitive behavior therapy (CBT) and other related therapies (e.

What Are The 4 Types Of Ocd

Research also shows that a type of CBT called Exposure and Response Prevention (EX/RP) – spending time in the very situation that triggers compulsions (e. what is ocd. g. touching dirty objects) but then being prevented from undertaking the usual resulting compulsion (e. g. handwashing) – is effective in reducing compulsive behaviors in OCD, even in people who did not respond well to SRI medication.

For many patients, EX/RP is the add-on treatment of choice when SRIs or SSRIs medication does not effectively treat OCD symptoms or vice versa for individuals who begin treatment with psychotherapy. In 2018, the FDA approved Transcranial Magnetic Stimulation (TMS) as an adjunct in the treatment of OCD in adults.

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These new approaches include combination and add-on (augmentation) treatments, as well as novel techniques such as deep brain stimulation. You can learn more about brain stimulation therapies on the NIMH website. For general information on mental health and to locate treatment services in your area, call the Substance Abuse and Mental Health Services Administration (SAMHSA) Treatment Referral Helpline at 1-800-662-HELP (4357).

Patients with OCD who receive appropriate treatment commonly experience an increased improved quality of life and improved functioning. Treatment may improve an individual's ability to function at school and work, develop and enjoy relationships, and pursue leisure activities. y One effective treatment is a type of cognitive-behavioral therapy (CBT) known as exposure and response prevention.

What Are The Signs Of Ocd

Patients are instructed to avoid performing their usual compulsive behaviors (known as response prevention). By staying in a feared situation without anything terrible happening, patients learn that their fearful thoughts are just thoughts rather than reality. People learn that they can cope with their obsessions without relying on ritualistic behaviors, and their anxiety decreases over time.

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Freedom Now Clinic236 SE 23rd Ave, Boynton Beach, FL 33435GW4P+R9 Boynton Beach, Floridahttps://myfreedomnow.com/https://myfreedomnow.com/outpatient-mental-health/OCD Treatment in Palm Beach, FLFind Freedom Now on Google Maps!More information:https://freedomnowclinic.blogspot.com/2021/03/ocd-treatment-palm-beach-freedom-now.htmlhttps://www.buzzsprout.com/952096/8061231-ocd-treatment-palm-beach-mental-health-treatment-in-south-florida-freedom-now-clinicVideos:https://youtu.be/UV8s0BI7rIchttps://vimeo.com/518693247

from Freedom Now Clinic https://freedomnowclinic.blogspot.com/2021/03/ocd-treatment-palm-beach-freedom-now.html

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sprinklig-kindness-podcast · 4 years

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Whats up guys hello how are you

Today as you can see in the title I'm going to talk about panic attacks, so it's going to be a bit of a long episode but I hope it's helpful.

And you're wondering, do you suffer from panic attacks? And the answer is no, I've had moments very close to a panic attack but I've never actually had one.

The reason why I'm doing this chapter is that a few days ago I met a person, this person is beautiful has a beautiful vibe, transmits positive energy and is very kind to the world and that's why I consider her beautiful. But this person has anxiety problems and panic attacks among other things and the truth is that no one deserves to go through this.

The truth is that I didn't imagine that a person like this, who only gives love to the world, would suffer from this kind of psychological problems. But this made me reflect that even the person who seems to be the happiest in the world also suffers and has problems.

And what I decided to do to help her and the world is to inform myself to learn more about the subject so I can help her and other people who also suffer from this, because even though the problem does not affect you doesn’t mean that the problem doesn't exist, mental health is important, because it can save lives, you never know when you will need this information.

This information is mostly for people who don't have panic attacks

So, friends, today I'm going to share with you the information I found

According to the diagnostic criteria listed in the DSM-5, panic attacks are experienced as a sudden sense of fear and dread. These symptoms are accompanied by at least four other mental, emotional, and physical symptoms.

The four or more other symptoms may include:

Chest pain or discomfort Chills or hot flashes Derealization and/or depersonalization Excessive sweating Fear of dying Fear of losing control or going crazy Feeling of choking Feeling dizzy, unsteady, lightheaded, or faint Feelings of numbness or tingling sensations (paresthesias) Heart palpitations or accelerated heart rate Nausea or abdominal pain Shortness of breath or smothering sensations Trembling or shaking

Panic attacks are characterized by feelings of fear, dread, and uncomfortable physical symptoms. Attacks are not classified as a mental health disorder in and of themselves, rather they are classified as a symptom of a mental illness or medical condition. Panic attacks are classified into two types: expected and unexpected. Here's what you need to know about each one.

Expected Panic Attacks

Expected attacks are anticipated when a person is subjected to specific cues or panic triggers. For instance, someone who has a fear of enclosed spaces (claustrophobia) may expect to have panic attacks when in an elevator or other cramped areas.

Unexpected Panic Attacks

Unexpected panic attacks occur suddenly without any obvious cause or indication. When an unexpected panic attack occurs, a person can be completely relaxed before symptoms develop

Panic attacks, the main symptom of panic disorder, are often misunderstood, but there are many interesting facts about this experience.

5 Facts About Panic Disorder Symptoms

Panic Attacks Can Occur While You're Asleep

Panic Attacks Don't Just Occur With Panic Disorder

Panic attacks are often linked to other mood and anxiety disorders, including agoraphobia, specific phobias, post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), depression, and bipolar disorder.

Diet and Exercise Can Have a Profound Impact on Panic Attacks Your diet can also influence your experience with panic attacks. Studies have revealed that certain foods and substances can trigger anxiety and other panic attack symptoms. For example, consuming excessive amounts of caffeine, alcohol, or monosodium glutamate (MSG) can potentially increase anxiety and panic attacks.

Panic Attacks Can Occur Expectedly or Suddenly Avoiding Phobias Can Increase Your Fears

4 Things to Not Say During a Panic Attack

Just Calm Down

If told to calm down, the panic attack sufferer may feel as though you are suggesting that he has complete control over their symptoms. The fact is that if a person going through a panic attack could just calm down, he would! You may think you are helping to redirect the person by telling him to calm down, but in reality, it can just cause him to be more aware and self-conscious of his symptoms.

Instead of being verbally directive, try to get the person to calm down using one of the many strategies to get through panic attacks. For example, you may try to help him through a relaxation technique such as deep breathing, guided imagery, or progressive muscle relaxation (PMR). By utilizing such techniques, you will be able to redirect the person while making them feel secure and understood.

You Have Nothing to Be Nervous About

Most likely, the panic attack sufferer is aware that there is no reason to be anxious. When going through a panic attack, a person’s flight-or-fight stress response is triggered, making her mind and body prepare for an actual or perceived threat. Even if she is not in any real danger, she still may not be able to stop the attack from running its course.

Reinforcing that the person’s fear is unfounded can increase one’s sense of anxiety. Instead of bringing the lack of threat to her attention, try being a voice of encouragement. Use a soothing voice and simply remind the panic sufferer that you are there for her.

I Wouldn’t Do That, You’re Embarrassing Yourself

This just comes across as a truly insensitive comment. Many people already feel embarrassed about having to manage a panic attack in public, so there is no need to bring this to the person’s awareness. Instead of further shaming the person, try affirming her strength. Let her know that you are there to be supportive and that she has no reason to feel shame. She may already feel humiliated, so it can be most helpful to remain positive. Phrases such as, “You’re doing a great job,” “You will get through this,” or “I am here for you,” can all go a long way in helping a panic sufferer feel more confident at such a vulnerable time.

You’re Just Overreacting

These few words can be tremendously discouraging for a person facing a panic attack. It can be hard enough to have to deal with uncomfortable symptoms, but even more challenging when others are minimizing a panic sufferer’s experience.

Panic attacks are a real set of symptoms and should not be confused with emotional reactions that are within one’s control. The panic sufferer often perceives these attacks as frightening, and by telling the person he is overreacting you may make it harder for him to calm down.

You will get better results if you try to put the person at ease. He may like to be in a quiet area, away from other people, outside where he can get some fresh air, or inside where he may feel less distracted and more secure. If you feel uncertain of what to say or if you are feeling a little frightened yourself, try silently staying by his side as the panic attack subsides.

Tips for Dating Someone With Panic Disorder

Meet Panic With Patience

It can be difficult to understand what your partner is dealing with if you have never experienced panic attacks or other anxiety-related symptoms. A person with panic disorder often encounters persistent and unanticipated panic attacks.

Be careful not to push your loved one into feared situations or dismiss his or her symptoms, as this can often lead to an increased sense of fear and anxiety.

Be Supportive Without Suffocating

Become Part of the Solution

Panic disorder can be a difficult anxiety disorder to deal with but can be managed through treatment. You can be part of the solution by helping your partner cope with panic disorder. If your dating partner is interested, you may be able to get involved in the treatment process.

A healthy dating relationship with a person with panic disorder can be achieved through mutual respect, patience, and understanding.

If someone you know has a panic attack, he or she may become very anxious and not think clearly. You can help the person by doing the following:

Stay with the person and keep calm.

Offer medicine if the person usually takes it during an attack.

Don't make assumptions about what the person needs. Ask.

Speak to the person in short, simple sentences.

Be predictable. Avoid surprises.

Help slow the person's breathing by breathing with him or her or by counting slowly to 10.

It is helpful when the person is experiencing a panic attack to say things such as:

"You can get through this." "I am proud of you. Good job." "Tell me what you need now." "Concentrate on your breathing. Stay in the present." "It's not the place that is bothering you; it's the thought." "What you are feeling is scary, but it is not dangerous."

Okay friends this was the information I found, I hope it helped you as much as it helped me, all this information I got from VerywellMind in case you want to check it out.

If you think you suffer from this condition don't worry and the best thing you can do is ask for help, don't feel sorry if you suffer from panic attacks, we all can have one at some point.

And if you know someone who has problems, make them feel that you love them and accept them as they are. Maybe we can't fix their problem but we can help them, mental health is important.

And now a message to the person who inspired me to do this episode

“Darling you are fantastic, fabulous with all your qualities, it's beautiful that despite your problems you keep spreading kindness and generosity, don't worry we all support you, we love you with everything and your broken pieces, you are more stronger than you think, please don't give up, all the people you love support you and love you just the way you are and now I do too.”

Okay friends this is it for today I hope you never need this information but just in case, so see you in the next episode, kisses and hugs bye bye.

if you want to hear our other episodes

all our episodes are free

Our official site

https://sites.google.com/view/sprinklingkindness/principal-page

Apple Podcast

https://podcasts.apple.com/us/podcast/intro-or-extro-pick-a-side/id1518358101?i=1000487185198

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https://open.spotify.com/episode/72KF1eaNJGIogqssSiF5fm

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leviathangourmet · 6 years

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As long as she can remember, Annabelle Charbit has loathed “stuff.” She hated birthdays because birthdays meant gifts. And gifts meant finding a way to toss them.

At 5 years old, Charbit would sneak toys into her younger brother’s room. By age 10, she was stashing her belongings in alleys around her London neighborhood. At 13, she discovered charity stores, smuggling bags past her parents and out the door.

Living on her own in her twenties, Charbit, now 41, continued her spartan ways, eschewing even lamps. “I would be in semi-darkness,” she says.

Currently a neuroscience researcher at the University of California, San Francisco, Charbit was obsessively decluttering before the word really existed in popular culture. Google Ngram, which charts the use of certain words in book titles, shows that “declutter” first came into use in the 1970s, its popularity shooting up through the ’80s, ’90s, and the first decade of the 21st century. According to Oxford University Press, the term was only added to the 20-volume Oxford English Dictionary in June 2015. Today, women’s magazines routinely urge readers to purge; personal organizers offer to coach clients in their pursuit of minimalist perfection; earlier this year, Marie Kondo’s book The Life-Changing Magic of Tidying Up, which promises to help people achieve “the unique magic of a tidy home,” became a bestseller. But for some people, the cultural embrace of decluttering can provide cover for more problematic behavior.

“Do we just assume that decluttering is a good thing because it’s the opposite of hoarding?” says Vivien Diller, a psychologist in New York who has worked with patients like Charbit who compulsively rid themselves of their possessions. “Being organized and throwing things out and being efficient is applauded in our society because it is productive. But you take somebody who cannot tolerate mess or cannot sit still without cleaning or throwing things out, and we’re talking about a symptom.”

Both cleaning and decluttering can become a problem when they’re driven by obsessive thoughts.

Unlike hoarding, which was officially reclassified as a disorder in 2013, compulsive decluttering doesn’t appear as its own entry in the Diagnostic and Statistical Manual (DSM); instead, it’s typically considered a manifestation of obsessive-compulsive disorder. “I see it all the time. People rarely come into my office because they have a problem with being too efficient or wanting to declutter,” Diller says, but the problem usually makes itself known in other ways: “They’re not sleeping at night and they’re feeling jittery and irritable … they’ll sit in my office and straighten my pillows. They’re not comfortable until everything is in order.”

Scientists still aren’t sure exactly what causes OCD, which is typically treated with therapy and medication. What they do know is that the condition causes sufferers to lock onto distressing thoughts (obsession), generating anxiety that can only be soothed by performing a particular act (compulsion). “By doing the ritual, you get temporary relief, and then that cements you into doing the ritual,” says Michael Jenike, a professor of psychiatry at Harvard Medical School and the founder of the OCD treatment program at Massachusetts General Hospital. “So you do it again and again.”

Diller’s compulsive-decluttering patients, she says, sometimes describe “this tightness in their chest if they see things that should be thrown out,” one that can be eased only by getting rid of the offending objects.

“Any behavior can technically become a problem when it starts having an obsessive and compulsive nature. Even [otherwise] healthy behavior,” says Jennifer Baumgartner, a clinical psychologist in the Washington, D.C. area who has worked with patients who suffer from obsessive-compulsive cleaning. Both cleaning and decluttering can be positive behaviors, she says, but become a problem when they’re driven by obsessive thoughts.

One day in 2010, Charbit, then a neuroscience graduate student at University College London, Googled “the opposite of hoarding” and “clutter phobia.” She was in the process of writing a novel about a woman who suffers from the same compulsions as Charbit herself (the novel, A Life Lived Ridiculously, was published in 2012) and wasn’t sure how to describe her character’s symptoms—there’s no official term for compulsive decluttering. “I was a grown adult, fully medicated, with plenty of insight … but with no name for [the behavior],” says Charbit, who began taking medication for OCD at age 18. Her search led her to an article on “obsessive-compulsive spartanism,” she recalls. Clicking it open, she immediately recognized her own experience.

For Charbit, the thoughts began within seconds of waking up each day. “You have a few seconds of peace,” she says. “Then it all comes flooding: The anxiety, the dread … It's that constant nagging. You never reach a point where you're satisfied.” Even now, after years of treatment, “I would rather throw something out and buy it again than keep it.” The medication helps, she says, but it hasn’t stopped her from discarding and re-buying a food processor three times. “And don’t even tell me to recount how many books I tossed, only to go to Amazon and repurchase them.”

The cultural embrace of decluttering makes it harder for those who do it compulsively to seek help.

The author Helen Barbour, who blogs at The Reluctant Perfectionist and wrote The A to Z of Normal, a novel about OCD, believes the cultural embrace of decluttering makes it harder for those who do it compulsively to seek help. “[People] see my tidy home and sigh about the fact that theirs is a dump,” says Barbour, who was diagnosed with OCD in 1995. “What they don’t realize is how long it has taken me to order everything with millimeter precision, or the anxiety I feel at things being even slightly out of position.” Barbour lives alone, in part, she says, because her long-term partner is “the king of stuff.”

Barbour also found a supportive community online when she wrote a blog postabout her compulsive decluttering last February. “Sorting and rearranging helps a little,” she wrote, “and getting rid of just one or two things can also temporarily alleviate the feeling.” Commenters responded with their own experiences: “I get a physical sensation as though I’m being crushed when I have too many things around me,” one wrote. “To say I hate clutter is an understatement … it literally feels like gears grinding in my head,” said another.

Lesley Turner, a 58-year-old woman from Wales, can relate. “I have to do these things,” she says, “or my head is in turmoil.” In 2013, she and her daughter Tuesday, now 25, appeared on the U.K. reality show Obsessive Compulsive Cleaners, in which people who suffer from compulsive decluttering clean the homes of people with hoarding disorder. Lesley says that the show’s producers pitched it to her and her daughter, both of whom suffer from OCD, as a chance to “push our boundaries,” but both women were dismayed with the episode that ultimately aired. “It made it look like a nice, fun, quirky thing to have, not the serious, completely life-consuming illness that it is,” Tuesday says. Earlier this year, after Lesley told the British newspaper Metro that the experience left them “traumatized,” the advocacy-organization OCD U.K. released a statementcondemning the show and calling for its boycott.

All pathologies have a spectrum from normal to symptomatic, Diller says, and decluttering is no exception. Barbour considers herself on the “mild end of the spectrum.” Charbit, now married and the mother of a 2-year-old and a 4-year-old, says she’s able to cope with her family’s possessions by “creating little compartments in my life [that] are exactly as I want them to be,” like her closet: “I always, at any one time, have just three pairs of shoes,” she says. “One pair of sneakers, one pair of flats, and one pair of sandals.”

The Turners, who refuse to allow anyone in their house—“I just want my big, clean, sterile home,” Lesley says—are more severe cases. Lesley is currently taking medication; Tuesday is on a waiting list for OCD group therapy. Both women hope their TV experience will at the very least increase public awareness of their particular form of OCD.

“I think when you see someone who’s a hoarder,” Tuesday says, “you see that there’s [a disorder]. Whereas if they saw our house, they would see that there’s nothing in there; it’s really, really clean. And I think people would just think that it was a nice, clean house.”

#obsessive compulsive disorder #ocd #mental illness #hoarder #hoarding #article #psychology #ref #anxiety #long post #text post

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fitnesshealthyoga-blog · 5 years

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New Post has been published on https://fitnesshealthyoga.com/eight-natural-ways-to-reduce-anxiety/

Eight Natural Ways to Reduce Anxiety

Dealing with chronic anxiety is no easy task. Those who suffer from it often struggle with an unfocused mind, heart palpitations, and an inability to sleep deeply each night. Not only do these symptoms compromise one’s quality of life, but research shows that stress and disease are intimately connected.

Whether you’re looking for ways to lower your own anxiety, or ways to help a loved one or a client, this article will walk you through eight ways to reduce anxiety naturally.

What is Anxiety?

According to the American Psychological Association, anxiety is a broad range of disorders defined by “an emotion categorized by feelings of tension, worried thoughts, and physical changes.” Anxiety disorders can trigger nervousness, apprehension, and fear, and their severity can range from mildly unsettling to debilitating.

Some of the most common anxiety disorders today include the following:

Generalized Anxiety Disorder (GAD)

Obsessive-compulsive Disorder (OCD)

Post-Traumatic Stress Disorder (PTSD)

Social Anxiety Disorder

Panic Disorder

While you might feel alone if you’re living with anxiety, the truth is that these disorders affect more than 40 million people across the United States, making it the most common category of mental illnesses in the country. Even so, just over a third of sufferers receive adequate treatment.

Dealing with anxiety can be a lifelong struggle, as most people first develop the symptoms during childhood or in their teenage years. Women under 35 tend to be the most diagnosed population, especially those living in western countries.

Anxiety manifests itself differently for everyone, but the symptoms usually include a sense of losing control, either through nightmares, panic attacks, or a feeling that there is a disconnect between your mind and body. Many people with anxiety struggle to fall asleep or can’t concentrate on what’s in front of them.

Your Body and Anxiety: An Evolutionary Connection

Why is anxiety so prevalent today? Our evolutionary heritage can explain part of this answer. During the days of living as hunter-gathers, feelings of distress came from immediate physical threats like attacking animals. These threats primed people for taking action by triggering biological symptoms like a racing heartbeat, rapid breathing, sweating, and hyper-focus on the immediate surroundings.

While these traits helped early humans survive the threats in their world, the symptoms of stress are often inconvenient for modern dangers, which tend to produce a less pressing threat. Today’s anxieties are more often related to work, money, family and health problems, rather than physical attacks that trigger these “fight or flight” reactions.

Since our bodies’ stress responses haven’t caught up to the world’s threats, you’re still likely to suffer from a racing heart when you feel anxious about work. Learning to deal with this innate response will help you reduce anxiety over the long run.

Eight Best Natural Ways to Reduce Anxiety

If you’re looking to quell your chronic anxiety, you might be amazed at how effective natural methods can be to keep your symptoms under control. These strategies can be used alone or combined to help you lower your stress levels permanently

1. Practice Relaxation Techniques

One of the best ways to calm down anxiety in the moment is to practice relaxation techniques, especially by refocusing your mind with meditative breathing.

Intentionally slowing down your breath shows great promise for improving anxiety and lowering your stress levels, as it’s almost impossible to inhale deeply and remain anxious. You can practice the 4-7-8 breathing method by exhaling completely, then inhaling through your nose for four counts. Hold your breath as you count to seven, and then release it for a count of eight. For best results, repeat this pattern at least three times whenever you feel a wave of anxiety.

If you want expert help developing better relaxation routines, consider seeking out psychological counseling, especially cognitive behavioral therapy (CBT). Your therapist will help you recognize and change harmful thought patterns that are at the root of your anxious thoughts, and the techniques you learn will help you function in healthier ways in the situations that trigger your anxiety.

2. Exercise Regularly

There’s no limit to the ways regular exercise benefits your body, and calming down anxiety is no exception. Not only does working out allow you to release stress energy, but it helps you stick to your commitments for healthier living. For instance, one study of people trying to quit smoking found that exercise reduced the anxiety they experienced while stopping, and further research shows that regular exercise helps raise self-esteem levels.

How long should you commit to working out before you’ll begin to feel the benefits? Experts suggest that a minimum of twenty-one minutes is the magic amount. So long as you get your heart rate up for close to half an hour each day, you’ll experience far-reaching benefits for your health and anxiety levels.

To ramp up the health effects, move your workout outdoors. The sun exposure increases your vitamin D levels, which naturally decreases the symptoms of depression and anxiety disorders. Likewise, a Japanese study found that walking in a wooded area could lower stress levels more than taking the same length of walk through a city. Complete your exercise among the trees, and your stress levels should stay more manageable.

3. Sort Your Thoughts Through Writing

For many people, the most significant problems with stress come from an inability to articulate what’s wrong. One way to organize your thoughts might be to write them down. Research shows that expressing anxiety through journaling can help people better cope with it and a study from 2016 shows that creative writing is a proven way for teens and children to process their anxiety healthily.

4. Spend Time with Animals

There’s a reason why dogs and cats are considered companion animals. Pets provide love and support without strings attached, and recent research proves that they offer mental health benefits for those who deal with anxiety. For example, a systematic review of people who have lived through trauma found that grooming and taking care of horses alleviated some of the worst symptoms.

Even furless animals improve your wellbeing, as a study found that the psychological health of older adults improved after they cared for crickets.

5. Practice Time Management Strategies

In today’s busy world, a large portion of stress comes from feeling like you have lost control of your schedule. This means that practicing better time management strategies can organize both your calendar and your head to relieve anxiety. Investing the time to organize your life on an online calendar can help you stay ahead of the stress, as can breaking each overwhelming project down into manageable steps.

6. Drink Tea (Preferably Green or Chamomile)

Few things feel more relaxing than a hot cup of tea, and the right variety can physically lower your stress levels. According to one study from the University of Pennsylvania, the compounds contained within chamomile can reduce the symptoms of generalized anxiety disorders when taken daily for at least eight weeks. That’s because the plant contains apigenin and luteolin, two chemicals that promote relaxation.

Likewise, Japanese monks have relied on green tea for centuries to keep them alert and relaxed through their multi-hour meditation sessions. Part of the benefit comes from the amino acid L-theanine, which works to control blood pressure and relieve anxiety. A cup (or three) a day can help anxiety prone people relax when their stress levels start to rise.

7. Stay Full of Healthy Foods

If you want to stave off anxiety, stop starving yourself throughout the day. It’s common for people with anxiety to skip breakfast, which is counterproductive if you wish to feel less irritable. A better option is to fill up on a satiating early meal.

Anxiety attacks are more common when your blood sugar is low, so munch on a handful of nuts or other nutrient-dense snacks when you feel one coming on. Mealtimes should be primarily plant-based and consist of leafy greens as well as natural sources of b-complex vitamins and omega-3 fatty acids.

Grabbing junk food instead produces the opposite effect, as the spike and drop in your blood sugar levels leave you with varying energy levels throughout the day. This triggers mood swings that make it harder to stay in control of your anxiety symptoms.

8. Consider CBD Oil

The topic of cannabis might be controversial today, but CBD oil is gaining international attention for its ability to ease physical pain and relieve anxiety. As this hemp-derived product is free of tetrahydrocannabinol, it won’t make you “high” like marijuana does. So long as it comes from hemp instead of marijuana, CBD oil is legal throughout the United States.

More Strategies to Relieve Anxiety

There are many more ways to reduce anxiety, and the impacts are as nuanced as the people trying them. Other strategies include the following:

Get eight hours of sleep each night

Avoid using stimulants like caffeine, alcohol, and cigarettes

Consider adding a valerian root supplement

Cultivate a morning meditation practice

Practice self-visualization to acknowledge where you are and where you want to be

Laugh loudly and often

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scienceblogtumbler · 4 years

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Q&A: When and how does anxiety become a problem?

Short-term anxiety is a normal response to stress, but more needs to be done to understand and treat longer-term anxiety disorders, which affect the lives of millions of people across Europe and impose a significant economic burden on society, according to Professor David Baldwin, head of the mental health group at the University of Southampton, UK.

Understanding when anxiety becomes a problem is even more important in light of increased anxiety levels among the public as a result of the coronavirus pandemic, he suggests.

What exactly is anxiety and when does it become problematic?

Anxiety is the uncomfortable and usually distressing experience of being stressed. This is common and normal. It is even sometimes helpful, as it can improve performance in stressful situations. It typically manifests in psychological symptoms such as worrying and apprehension, but also physical symptoms such as a racing heart and excessive perspiration.

The experience of anxiety can be mild and transient, but many people are troubled by severe symptoms that cause great personal distress, which can impair social and occupational function.

Anxiety becomes problematic when it is unexpectedly severe or lasts longer than anticipated after a stressful situation has ended, causes very marked personal upset, or causes someone to be unable to cope with everyday challenges. An anxiety disorder can be diagnosed when someone has had more than a certain number of symptoms most days for a long period – more than six months for generalised anxiety disorder.

With climate change, coronavirus, and economic concerns, are we in the grip of an ‘anxiety epidemic’?

Anxiety is probably more common than it used to be – what was an unusual level of anxiety in children and teenagers a generation ago is now common. But the presence of increased societal feelings of anxiety does not necessarily mean that longer-term anxiety disorders are more common than before.

There is some evidence that the (coronavirus) pandemic is increasing community levels of anxiety, which is to be expected given the nature of our situation, but at present we do not really know whether that anxiety might reduce as lockdown measures ease and some form of more normal existence returns.

Do we know why some people can cope with anxiety but for other people it becomes a disorder?

The neurocircuitry of normal and pathological anxiety is probably similar, but we do not really know why only some people will remain robustly well despite multiple adverse experiences, whilst others can become troubled by persistent and severe symptoms, even without obvious cause. Explorations of resilience and coping styles might lead to greater understanding of how to prevent anxiety disorders, or to manage them more promptly and effectively, once established.

‘The experience of anxiety can be mild and transient, but many people are troubled by severe symptoms that cause great personal distress, which can impair social and occupational function.’

Professor David Baldwin, University of Southampton, UK

Are certain groups more at risk?

Those with a family history of anxiety or depression have an increased risk of developing an anxiety disorder. Adverse experiences in childhood, including emotional and sexual abuse, that damage self-esteem and trusting relationships also increase the risk of anxiety disorders. Negative life events such as bereavement, redundancy or divorce are also risk factors. Many people with anxiety disorders suffer in isolated silence for long periods before presenting for help, and it is often the development of secondary problems such as depression or alcohol dependence which leads someone to medical attention.

Could our way of life be making anxiety worse?

Possibly – it is a chicken-and-egg situation, but disturbed sleep and problematic internet use are both associated with anxiety and depressive symptoms, particularly in younger people. Increased rates of family and marital breakdown may also contribute to a worsening situation.

There is a large EU-funded study examining problematic behavioural addictions – such as gambling and troublesome internet use – in young people, and the next stage from that could be the development of strategies to prevent such problems from emerging, and to prevent supervening conditions such as anxiety disorders, depression and substance use disorders.

How big a problem are anxiety disorders?

The various anxiety disorders (including panic disorder, generalised anxiety disorder, social anxiety disorder, and others) are among the most common mental disorders – for example, 1.7-3.4% of people suffer from generalised anxiety disorder for a twelve-month period. Taken together, anxiety disorders have a 1-year prevalence of 14% and affect over 69 million people in the EU. It is most common in those above the age of 65.

Anxiety disorders also tend to have an early onset and to either last for many years, or to recur repeatedly over the course of someone’s life. They can interfere with education, employment, and relationships, and often predispose sufferers to additional problems such as depressive illness and alcohol use disorders.

They also impose a substantial economic burden (it was estimated that in 2010 anxiety disorders cost the European Union close to 66 billion euros) and there is an increased risk of suicide, particularly in those patients with anxiety disorders who go on to develop secondary depression.

Prof. Baldwin says there are still many gaps in our knowledge of how to treat anxiety disorders, especially when therapy and anti-depressants do not work. Image credit – David Baldwin

What are the symptoms of an anxiety disorder?

Anxiety disorders, along with somewhat related conditions such as obsessive-compulsive disorder (OCD) or post-traumatic stress disorder (PTSD), share some symptoms – for example edginess and tremor. But (the different types of anxiety disorders) can be distinguished by specific symptoms, such as fear and avoidance of social and performance situations in social anxiety disorder, or compulsive mental and physical rituals in people with OCD.

What do we know about how they can be treated?

Patients with diagnosed anxiety disorders which have persisted without relief for some months would probably benefit from either individual cognitive-behaviour therapy or a selective serotonin reuptake inhibitor (a type of antidepressant drug), and some people might need the combination. People tend to prefer psychological treatments, so these are often used first.

(But) as a clinician, I cannot predict who will do well and who will respond poorly to a given treatment, on the basis of a blood test, genetic marker or neuroimaging (brain scans).

What other gaps are there in the scientific knowledge?

Oh, there are very many. For example, very little is known about separation anxiety disorder in adults. Separation anxiety, which is the threat of someone being ‘out of reach’, was traditionally regarded as a childhood condition but is now increasingly recognised as also potentially starting in adulthood.

Nor do we know much about how to manage patients when they have not responded fully to cognitive-behaviour therapy or selective serotonin uptake inhibitor treatment. And we know little about how to prevent the secondary problems that can occur with anxiety disorders, such as depression.

How is the work you have been involved in helping to address these gaps?

The EUSARNAD project … allowed the development of international collaborative research through the skilling up of early stage researchers in Europe and South Africa. Although the grant ended some time ago (2015), collaborative research is continuing. For example, Leiden (the Netherlands) and Southampton are collaborating on enhancing understanding of the placebo response in anxiety, and researchers in Freiburg (Germany) and Pisa (Italy) are working together on increasing understanding of the neurobiology of separation anxiety disorder.

The research in this article was funded by the EU. If you liked this article, please consider sharing it on social media. Published by Horizon

source https://scienceblog.com/516832/qa-when-and-how-does-anxiety-become-a-problem/

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annfriend · 5 years

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CBD Dosage: Vape Capsules Gummies Cream Edibles

If you want to get the medical benefits of cannabis but don’t want the intoxicating, psychoactive effects of THC, then there’s another option. Cannabidiol or CBD is a non-psychoactive chemical extracted from cannabis (often from hemp plants) which provides many of the same benefits without getting you high. However, new users may wonder how to control their CBD dosage.

The amount of CBD you should take depends on numerous factors, such as what you’re using it for, how severe your symptoms are, and even your body weight. Some users may need more than others and there are also multiple ways to take it. While a single dose of CBD can help in some cases, it often helps to take a regular daily dosage to get the physical and mental benefits.

When it comes to taking CBD, there are various methods of consumption which can work effectively. Most of these methods are convenient, straightforward, and make it easy to control your dose of CBD. Although there’s no official recommended dosage for using CBD, there are numerous studies and reports which show what kind of doses can work well for certain symptoms. Here’s a CBD Dosage guide covering vapes, capsules, gummies, creams, edibles, and more.

How Much CBD Should You Take?

There are many factors to consider when it comes to CBD dosages. How much you need can depend on the kind of symptoms you’re dealing with, the severity of your symptoms, and individual differences such as your body weight and tolerance. Although there aren’t any official guidelines on CBD dosages, there is a lot of research on the use of CBD which helps give some indication as to how much you should take.

The good news is that you can use CBD in any quantity safely. One study found that doses of up to 1500mg of CBD a day are well-tolerated by humans. There’s no risk of addiction or overdose and no harmful side effects, so you can use CBD as frequently as you’d like without any serious concerns. With that said, it does help to have some idea on the best dosage to take for your purposes so as not to waste too much CBD.

While CBD is said to come in handy for various medical symptoms, it can also be used casually. Users often take a regular daily dose of CBD just to keep their overall physical and mental health in check. In these cases, a dose of around 15-25mg of CBD a day should be fine. However, for certain symptoms, users will need to take more.

Many people now use CBD as a safe, non-psychoactive alternative to other substances such as medical marijuana. Research shows that the most common uses of CBD are for helping with chronic pain, arthritis, anxiety, depression, insomnia, sleep disorders, headaches, PTSD, cancer, and seizures.

Controlling CBD Tincture Dosage

CBD Tincture, also known as CBD Oil, is known as the most popular kind of CBD product. It comes in a bottle with a dropper to measure out the dose of CBD you need. Bottles of CBD Tincture will tell you how much CBD is in each mL, which makes it easy to determine how much you’re getting in each drop.

Using CBD Tincture is simple. Measure out your desired dosage with the dropper, apply it under your tongue, and hold it there for a minute or two. The CBD will be absorbed into your body where it will interact with your endocannabinoid system, providing many therapeutic benefits.

Many people choose CBD Tincture for its ease and convenience. Not only is it straightforward to take, but it’s also easy to measure out the dose you need and take more as you need it. It’s also fast to ingest and can take effect on your body within around 20-30 minutes.

Controlling CBD Vape Dosage

Vaping CBD is another popular method of consumption. There are various options when it comes to how to vape CBD. For instance, if you have a vape pen or vaporizer you can apply CBD Vape-Oil to the chamber. There are also CBD Vape Cartridges which are compatible with vape batteries. You can even get disposable CBD Vape Pens which come with a predetermined dose of CBD.

Much like with CBD Tinctures, it’s usually easy to determine your dosage when vaping CBD. Vape Cartridges and Vape-Oils will have a certain amount of CBD and you can vape as much or as little as you want.

It’s a good option for users who enjoy vaping, especially as CBD vape products can come in many delicious flavors to enhance the experience. Vaping is also an extremely fast method of consumption and can give you the benefits of CBD just as quickly as CBD Tincture can, if not quicker.

Controlling CBD Edibles Dosage

Another one of the easiest ways to consume CBD is with CBD Edibles. These are food products infused with CBD. These come in many delicious forms, such as CBD Gummies. The upside of these is that all you have to do to get the effects of cannabidiol is to eat them.

It’s easy to control your dosage with CBD Edibles. Each packet will tell you how much CBD each serving contains. For instance, a pack of CBD Sour Medi Worms contains 8 gummies with each containing a dose of 35mg of CBD. You can eat as many as you need, and you can even split edibles up into smaller pieces if you need a smaller dose.

You can also find drinkable CBD products such as CBD Tea or Cocoa. Alternatively, you can infuse CBD Tincture into all kinds of food and drink to make your own CBD Edibles or Beverages. Edibles take longer to reach your system as the CBD must first be digested. However, they can provide strong effects and are especially useful for those looking to take a regular dose of cannabidiol.

Controlling CBD Cream Dosage

For a more unique and niche option, you can also use CBD Cream or other CBD Topicals. These products can be applied directly to your body on the area where you want the effects of CBD. They’re not absorbed into your bloodstream and won’t give you any mental benefits. However, they can help relieve pain, reduce inflammation, and improve your skin health.

CBD Creams tell you on the packet how much CBD is contained within. Usually, you’ll only need to rub a small amount in to get the effects. However, if you need more, it’s simple enough to apply more to your body as needed.

Topicals work via absorption into the skin. They attach to cannabinoid receptors in the skin to provide the physical benefits of CBD. They’re useful for anyone who wants fast-acting relief for issues such as chronic pain. However, users looking for the mental benefits of CBD are better off using other methods of consumption.

Best CBD Dosage For Pain/Inflammation

CBD has become a popular supplement for relieving pain. There’s a lot of research out there which shows that CBD helps treat pain due to its analgesic and anti-inflammatory properties. It can help with all kinds of pain-related issues from chronic pain to general aches, strains, and physical tension.

The best CBD dosage for pain can vary widely based on the kind of pain you’re experiencing and how severe your symptoms are. A dose of around 25mg should be enough for many users experiencing moderate pain. However, users may want to take more if they’re experiencing severe pain.

All kinds of CBD products can help relieve pain. While vaping CBD or using CBD tinctures will work fast, you can also opt for alternative methods of consumption such as eating CBD edibles or applying CBD topicals to the area of your body inflicted by pain.

Best CBD Dosage For Seizures

Epilepsy patients often suffer from regular seizures which can be very hard to treat. Recently, CBD has arisen as a popular alternative treatment for epileptic seizures. Various studies show that using CBD for epilepsy can be highly effective in reducing seizures and improving the quality of life for patients.

Two clinical trials, in particular, have shown some very promising results. The studies assessed the effects of using CBD for Dravet syndrome and Lennox-Gastaut syndrome. The trials found that taking a daily dose of 20mg of CBD per kg of body weight reduced seizures significantly.

Taking 10mg of CBD per kg of body weight per day was also found to be effective for reducing seizures in patients with Lennox-Gastaut syndrome. However, 20mg per kg of body weight per day appears to be the most effective dosage for reducing seizures.

Best CBD Dosage For Anxiety

CBD is often also used to help relieve mental health issues. Numerous studies have found that CBD can be effective as a natural remedy for anxiety. Research on using CBD for anxiety suggests it can help with various forms of anxiety, including generalized anxiety disorder, social anxiety, PTSD, OCD, and others.

As for the best CBD dosage for anxiety, research suggests multiple approaches can work well. For instance, a study on reducing social anxiety with CBD found that a single dose of 600mg of CBD could help reduce symptoms fast.

Another study on using CBD for anxiety and sleep found that taking 25mg of CBD per day helped significantly reduce anxiety within a month. It also helped users improve their sleep. Users may want to try both approaches. While a high dose can relieve symptoms fast, taking CBD regularly can keep symptoms at bay over time.

Best CBD Dosage For Depression

Studies show that CBD also has antidepressant-like and anxiolytic-like effects. In other words, CBD can be helpful for users looking to reduce symptoms of depression. While it won’t be as effective as established treatments, it can offer a helping hand as a natural remedy.

A study on using CBD for depression found that a single dose of 7-30mg per kg of body weight helped rapidly reduce symptoms of depression in animals. What’s more, the antidepressant effects were sustained and lasted for days.

Much like with anxiety, taking a single high dosage may help users reduce symptoms of depression. Users may also notice an improvement in their mood from taking a regular daily dose of around 25mg of CBD.

Best CBD Dosage For Sleep

Improving sleep is one of the most commonly reported medical uses of cannabidiol. Although it doesn’t have the same heavily sedating effects that THC has, research suggests CBD can still help make it easier for users to fall asleep and improve the quality of their sleep.

A study on the effects of CBD on sleep tested doses of 160mg, 80mg, and 40mg. A single 160mg was found to help users get to sleep easier. While 40mg and 80mg doses didn’t have the same sedative effects, they were found to reduce dream recall, which can be helpful for patients suffering from issues such as PTSD.

CBD often helps with sleep by reducing the causes of insomnia such as chronic pain and anxiety. A study on using CBD for anxiety and sleep found that taking a daily dose of 25mg of CBD a day helped reduce anxiety as well as improving sleep. As such, users may notice an improvement in their sleep quality from taking CBD regularly.

Conclusion

CBD dosages can be tricky, especially with no official guidelines on how much you should use. However, there are now many studies out there which show that numerous kinds of CBD dosages can be helpful.

A dose of 25mg a day can be helpful for general use, as well as reducing pain and anxiety. However, users suffering from issues such as seizures and severe pain or anxiety may wish to take more, and some studies suggest taking a single high dose of CBD can be effective for certain issues.

Fortunately, CBD is safe to use even in high amounts. Studies show that even taking up to 1500mg of CBD daily is well-tolerated by humans and won’t cause any harmful effects. If you want to use CBD, you can buy CBD products online safely and legally.

from https://www.leaf2go.ca/CBD-Dosage-Vape-Capsules-Gummies-Cream-Edibles_b_1072.html

from Leaf2Go Online Dispensary - Blog https://leaf2go1.weebly.com/blog/cbd-dosage-vape-capsules-gummies-cream-edibles

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leaf2goca1 · 5 years

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CBD Dosage: Vape, Capsules, Gummies, Cream, Edibles

How Much CBD Should You Take?

Controlling CBD Tincture Dosage

Controlling CBD Vape Dosage

Controlling CBD Edibles Dosage

Controlling CBD Cream Dosage

Best CBD Dosage For Pain/Inflammation

Best CBD Dosage For Seizures

Best CBD Dosage For Anxiety

Best CBD Dosage For Depression

Best CBD Dosage For Sleep

Conclusion

from Leaf2Go: Blog Posts https://www.leaf2go.ca/CBD-Dosage-Vape-Capsules-Gummies-Cream-Edibles_b_1072.html

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dianarludwig · 5 years

Text

CBD Dosage: Vape, Capsules, Gummies, Cream, Edibles

How Much CBD Should You Take?

Controlling CBD Tincture Dosage

Controlling CBD Vape Dosage

Controlling CBD Edibles Dosage

Controlling CBD Cream Dosage

Best CBD Dosage For Pain/Inflammation

Best CBD Dosage For Seizures

Best CBD Dosage For Anxiety

Best CBD Dosage For Depression

Best CBD Dosage For Sleep

Conclusion

Source: https://www.leaf2go.ca/CBD-Dosage-Vape-Capsules-Gummies-Cream-Edibles_b_1072.html

from Leaf2Go Online Dispensary https://leaf2goca1.wordpress.com/2019/09/29/cbd-dosage-vape-capsules-gummies-cream-edibles/

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makinwellness-blog · 5 years

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The Importance of Sleep on Mental Health

New Post has been published on https://makinwellness.com/mental-health-and-sleep/

The Importance of Sleep on Mental Health

Why Do We Need Sleep?

We generally think of sleep as a time where our body begins to refuel and recharge energy in order to function. While this is true, sleep is also important in processing information, restoring thoughts, and strengthening our minds. Our brains are continually taking in new information. When we are asleep, you could say that our brains are “safekeeping” all that it has learned. Just like eating, drinking, and breathing, sleep is critically important for our optimal health.

Different Sleep Stages

There are four stages that we experience when we sleep. The first three stages are characterized as Non-REM (NREM) sleep, and the last stage is REM sleep. The lightest sleep stage is known as Stage 1. During this stage, brain wave activity slows. Sleep in this stage is known as a “drowsy” sleep, and it because it is so light, we can be easily awakened and aroused. Slow eye movements occur and some people may experience a “falling” sensation when drifting in and out of this stage. During Stage 2, there are no more eye movements and you may no longer be as easily awakened. Heart rate begins to slow and body temperature begins to decrease. Deep NREM sleep occurs during Stage 3. Since it is one of the stages where sleep is at its deepest, it is most difficult to awaken someone during this stage. A person experiencing sleep deprivation will spend a lengthy amount of time in this stage. When REM sleep begins, breathing becomes more rapid, heart rate increases and blood pressure rises.

Mental Health and Sleep

There is an extensive overlap between sleep disturbances and mental health disorders. Chronic sleep disturbances can affect 50-80% of U.S. adults in a psychiatric practice, compared with 10-18% of adults in a general population. Many clients seeking treatment for a mental health disorder will list insomnia as a symptom. Sleep disturbances can exacerbate your mental health disorders, or vice versa. It is important to note that a common side effect of any medication you are prescribed can cause excessive sleepiness or the inability to fall asleep as well. Becoming aware of your sleeping patterns and seeking treatment for a mental health disorder may increase your mood throughout the day and overall leave a positive impact on your health.

Sleep and Anxiety: Having an increased state of anxiety can keep your nervous system alert, which disrupts relaxation and makes it difficult to fall asleep. Just like cortisol is responsible for stress, melatonin is responsible for sleep. When we are stressed, our brain finds it difficult to produce melatonin.

Sleep and Depression: Research has shown that having insomnia can increase the risk of developing depression. A person with depression may spend a longer amount of time falling asleep and spend less time asleep overall. If they have trouble falling and staying asleep, they may not be experiencing much time in the deep sleep experienced in Stage 3, and they are not feeling well-rested.

Sleep and ADHD: Individuals diagnosed with ADHD tend to experience difficulty falling asleep, shorter sleep durations, and restlessness. Symptoms of ADHD also tend to mimic sleep disturbances which can make it difficult to tell the two apart.

Sleep and Schizophrenia: Those diagnosed with schizophrenia are more likely to have random periods of sleep throughout the day/night rather than sleeping for a continuous amount of time at night. Scientists believe these irregular sleeping habits are caused by the lack of melatonin being released and altered circadian rhythm.

Sleep and Personality Disorders: A common sleep disturbance seen in personality disorders is shortened REM latency. REM sleep correlates with cognition, memory, and mood stabilization. When REM sleep is disrupted, the severity of a pre-existing personality disorder may increase.

Sleep and Eating Disorders: Weight loss, malnutrition, and starvation are all important factors that can affect sleep quality. Sleep apnea is a common sleep disorder that can be associated with weight, body-mass index, and eating habits. The interruption of breathing during sleep can cause an individual to experience sleep in smaller increments.

Sleep and OCD: Many diagnosed with obsessive compulsive disorder may feel an overwhelming sense of danger which can impact falling asleep and the quality of sleep they receive. The time that they fall asleep may be later than anticipated because they can be caught up in routines or they are fixating on their own thoughts.

Sleep and Substance Use Disorders: There is a link between sleep apnea and alcohol consumption as well. Alcohol has the ability to relax the muscles in the throat which obstructs breathing. Withdrawal symptoms of opioid addiction can be linked to restless leg syndrome and insomnia, making it incredibly difficult to function during the day after a sleepless night.

Sleep and Bipolar Disorders: Individuals will experience a lower quality of sleep between high (mania) and low (depression) points of a bipolar disorder. One of the earliest signs of mania seen in bipolar disorder is lack of sleep. They will feel energized and have a decreased need for sleep. Once the person begins the depression stage of bipolar, they may start to sleep excessively.

How to Increase Quality of Sleep

Lifestyle Changes: Caffeine, nicotine, and alcohol can be considered one of the biggest contributors to sleep disturbances. While many will find giving up these substances to be nearly impossible, avoiding them closer to your bedtime can still have an affect.

Would you have guessed that the time in which you sleep could potentially have an impact on your health? Studies have shown that people who work the “graveyard” shift are more likely to be depressed! One reason is related to the possible risk of vitamin D deficiency — since you are asleep when the sun is out, you aren’t receiving the proper sunlight needed in order for your skin to make vitamin D from cholesterol. Another reason, according to David Ballard, a program director at the American Psychological Association, is that “you’re fighting against your body’s natural circadian rhythms.” Working the night shift may cause restrictions from socializing with friends and family and potentially an unhealthy diet.

CBD Oil: Cannabidiol (CBD) communicates with our body’s endocannabinoid system, in helping us sustain a sense of balance or stability known as homeostasis. In a study involving 72 participants (47 with anxiety and 25 with poor sleep), each were given a capsule of 25 milligrams of CBD. This was distributed to them once a day for one month. At the end of the study, 79.2 percent reported lower anxiety levels and 66.7 percent reported an increase in sleep quality. Chronic pain is another common reason many people experience sleep disturbances, and CBD has been beneficial in this area as well. In a 2018 article it is reported that by reducing pain, CBD can improve sleep.

Physical Activity: While exercise is essential for our physical heath, it has a strong impact on our mental health, too. Aerobic exercise can guide in helping people fall asleep faster and stay asleep longer without disturbances.

Sleep Hygiene: Going to bed and waking up at the same time every day is referred to as sleep hygiene. Establishing a routine for your mind and body can potentially program it to sleep better. Staying awake longer than you are used to, but avoiding sleep deprivation, may induce restful sleep. Keeping the room free of distractions can also increase how fast you fall asleep.

Relaxation Techniques: Most of the difficulties people have regarding sleep issues are anxieties and racing thoughts. In order to alleviate these feelings, relaxation techniques are highly recommended and useful. These include meditation, deep breathing exercises, progressive muscle relaxation, and listening to binaural beats. A study from the JAMA Internal Medicine consisted of 49 middle-aged and older individuals who reported sleep disturbances. Half of them participated in a mindfulness awareness program that taught them meditation and exercises created to guide them with focusing on their experiences, thoughts, and emotions. The other half participated in a sleep education class that informed them of ways to improve sleeping habits. Each group met for two hours, once a week for six weeks. The group that participated in the mindfulness awareness program reported that they experienced less insomnia, fatigue, and depression at the end of the study. Former Harvard professor Dr. Herbert Benson coined the term “relaxation response” in the 1970s. He describes this as a deep physiological shift in the body that’s the opposite of the stress response. This method is known to ease symptoms of depression, pain, and high blood pressure. As a result, many will experience restful sleep.

Binaural beats are another type of relaxation technique that promotes better sleep quality. It is a creation of two slightly different sound frequencies that creates a perception of a new frequency tone. It is believed to be effective by using headphones, listening to one frequency in one ear, and the other frequency in the other ear. When your brain hears the combination of both frequencies, it is able to tune to the new frequency. These frequencies are relatively low, which can trigger slower brainwave activity, resulting in feeling relaxed and a decrease in anxiety. As it has been previously mentioned, the less stressed you are, the more likely you are to fall asleep faster, stay asleep longer, and feel more rested when you awaken.

Feel free to visit our store if you are interested in trying our selection of high quality CBD oil. If you feel that you may have a mental illness that is impairing your ability to get restful sleep, please contact our office at (412)-532-1249 to see how we can help.

—

About Makin Wellness

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again. Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assisted treatment and relationship counseling.

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life-in-every-limb · 5 years

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This guest post was written by a young Catholic man who asked that I publish it anonymously due to the personal nature of the subject. I was happy to do so as mental illness affects so many families, including mine.

There has been a significant growth of awareness about mental illness in recent years, and I am grateful for it. As a Christian who suffers from mental illness, I want my fellow believers who may be unfamiliar with it to know a few things.

What is a mental illness?

According to the American Psychiatric Association, “Mental illnesses are health conditions involving changes in emotion, thinking or behavior (or a combination of these.)” Mental illness is common. The American Psychiatric Association also say that in any given year, 19% of U.S. adults experience some form of mental illness, and 4.1% of Americans have a serious mental illness.

How does it work?

I’m not a doctor, but I like to explain the foundation of mental illness and the need for treatment by comparing it to physical illness, something almost everyone can relate to.

When a person experiences a physical illness, it essentially means that their body isn’t functioning the way it would when healthy. When a person has the flu, a very common physical illness, they have a viral infection of their respiratory tract. This infection causes symptoms, including fever, fatigue, and physical pain.

When a person experiences a mental illness, it means that their brain isn’t functioning the way it would when healthy. Mental illnesses often last for years or even a lifetime.

I want to address the most commonly referred to forms of mental illness: Depression, Anxiety, and Obsessive Compulsive Disorder, more commonly known as OCD. These terms are often used to describe everyday experiences and emotions that are not necessarily mental illnesses, which leads to confusion.

Depression

Depression is a commonly used term, and feeling depressed does not necessarily mean a person experiences mental illness. It is ordinary for a person to feel depressed and sad when life is hard.

Major Depressive Disorder, a mental illness, can cause people to feel depressed and sad when things in life are good. It alters the brain, causing chemical and hormonal imbalances that affect a person in negative ways.

When people suffer from Depression, the mental illness, they may experience sadness, hopelessness, and excessive feelings of guilt and worthlessness. Physically, they may experience restlessness, fatigue, or sleep in excess or lack. If left untreated, or if treatment is ineffective, it can lead to suicidal thoughts and inclinations.

Anxiety

As with depression, anxiety is a commonly used term and a widely experienced emotion. Feeling anxious does not necessarily mean that a person experiences mental illness.

There are several types of what are called anxiety disorders. Among them are Generalized anxiety disorder, social anxiety disorder, Post Traumatic Stress Disorder (PTSD), and Obsessive-Compulsive Disorder (OCD). Anxiety disorders are mental illnesses; the brain’s functioning is altered.

When a person has an anxiety disorder, their anxieties, or worries, are often persistent and irrational. A person may fixate on a specific thought or happening nonstop for hours or an entire day. These fixations can be so severe that they hinder a person’s ability to function.

Obsessive-Compulsive Disorder

OCD is a term that is widely misused to describe someone who is a perfectionist or very detail-oriented. According to Mayo Clinic, OCD “features a pattern of unreasonable thoughts and fears (obsessions) that lead you to do repetitive behaviors (compulsions).”

They also say that “Ultimately, you feel driven to perform compulsive acts to try to ease your stress. Despite efforts to ignore or get rid of bothersome thoughts or urges, they keep coming back.”

Obsessive-compulsive disorder causes what is known as a vicious cycle where obsessive thoughts and compulsive behavior beget only more obsessive thoughts and compulsive behavior. Obsessions and compulsions can be physical, mental, or both. Individuals who suffer from OCD can experience obsessions such as repetitively washing hands, needing to re-check whether a door is locked, arranging physical items a certain way, or repeating specific thoughts or prayers for lengthy periods without respite.

How to and not to treat a Christian with mental illness

The Bible has a lot to say about worry and anxiety.

In Philippians 4:6, St. Paul says, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.” In Matthew 6:34, Jesus says, “Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.” 1 Peter 5:7 says about the Lord, “Cast all your anxiety on him because he cares for you.”

These verses are easy to remember and share with others but may be of no solace to a person who experiences mental illness. Why is this?

When you suffer from mental illness, not worrying, not being anxious, and being happy can often be beyond your control, even with the help of medicine.

If I get provoked by criticism, a personal attack, or hearing bad news, I can literally think about such a thing for the rest of the day, making it take longer to go to sleep.

I know to my core that God loves me, but telling me not to worry, or to be joyful at times doesn’t help because it is simply something I’m often not able to control. Prominent Christian speakers have said things such as “there is no such thing as a sad Christian,” and “worry is practical atheism,” which I think are insensitive and untrue, especially when considering the experience of Christians with mental illness, and that those are common, natural emotions.

Never, ever, ever, criticize a person’s faith when they are struggling not to worry, or when they feel depressed and sad rather than joyful. I’m not less holy, less faithful, or less believing than anyone else if I don’t feel joyful or if I am overwhelmed by worry.

What should you do?

From my perspective, offering a listening ear, without telling people how to think, is the best thing a person can do to help. Suggestions may be welcome and helpful, but at times they may not be. Praying for them is essential and asking to pray with them when in-person can also be comforting.

Seeking treatment

Though miraculous healings occur, as with a physical illness, mental illnesses such as Depression and anxiety disorders are not problems that you can simply pray away: it requires treatment and stigma has no place in preventing someone from seeking it out.

If you know someone who shows signs of depression or an anxiety disorder, ask if they are seeing a counselor and taking medicine, and if they say no, encourage them to speak with their doctor and a licensed counselor. A psychiatrist can evaluate someone and determine if they have a mental illness, and then provide them with medication and refer them to a counselor. A counselor can provide practical ways that a person can cope with their thoughts and experiences, which when combined with medicine can make things much better.

The post GUEST POST: What I Want Christians to Know about Mental Illness appeared first on Life in Every Limb.

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