1Mar

Zenbeats. HRV, what it can do for anxiety | by Theodore Grether-Murray | Mar, 2024

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HRV, what it can do for anxiety

Introduction
Current Problem
What is Heart Rate Variability?
Low HRV and Anxiety Disorders
Low HRV and Substance Abuse Disorders
How do we track HRV?
Breathing exercises to increase HRV
Zenbeat’s solution
Conclusion

Growing up, I was never shy. I had an extremely bombastic and energetic personality. Most people knew me as the type of kid to go up on stage in front of everyone and give the best wedding speech of all time through improvisation and pure courage at 8 years old (this happened and I was even featured in the wedding video).

My courage and tenacity came from a huge need for attention. I was an attention seeker and got my daily attention dose from being a cute little showman from the time I was very young.

My anxiety-free living as a kid started to change when I was about 12 or 13. Going into middle school, my courage was replaced by fear and my energetic personality turned into anger against everybody. My attention-seeking outlet used to be with my parents and close family friends but was now replaced with attention-seeking through social media.

My anxiety spiked at 12–14 when I started to get addicted to YouTube, video games and social media. I would stay up all night scrolling meaninglessly through Instagram and posting cringe-worthy stories on my account. This all was accelerated by the COVID-19 pandemic which forced me to stay at home and increased my loneliness and anxiety.

When I finally got out of my dark hole of loneliness, bad habits and anxiety it was through friends, family and mentors who inspired me to be better. Still, even now, all these years later, I go back to those bad habits as an escape from anything that makes me anxious in the real world, escaping to YouTube, social media and video games.

A while back I asked myself, is there any way I could create something that helps me manage my anxiety while also letting me avoid bad habits that make that anxiety worse?

As I started to learn about anxiety, I realized that it was a bigger problem than I thought. Not only is it linked to bad habits but it also contributes to mental health disorders and even addiction relapses.

I was inspired to see if I could build something so I started with a proof of concept and began sharing my idea to help people cope with substance abuse.

As I marketed the solution to experts in the field, I experienced immediate skepticism about the solution because there are still very few studies on the link between an HRV monitoring solution and averting relapses.

I did, on the other hand, receive a lot of interest from people struggling with stress and anxiety disorders. I also found that anxiety and other disorders are linked in many ways, for example:

10 to 40 percent of people with alcohol addiction are also affected by a panic-related anxiety disorder.
10 to 20 percent of people with an anxiety disorder abuse alcohol or other drugs.
Most alcoholics also report that their anxiety problems came before their alcohol abuse.

Globally anxiety disorders are the most prevalent mental health disorder, with over 284 million people affected each year. That means that 4% of the world's population has anxiety and this percentage gets worse in the U.S.

33.7 percent of Americans will have an anxiety disorder at some point in their lives

In the United States, anxiety disorders affect over 40 million adults, which is about 19.1% of the population. Among U.S. adolescents aged 13–18, the prevalence of any anxiety disorder is estimated to be 31.9%, with untreated teenagers at higher risk for various challenges.

Lived experience and statistics show that this is a massive problem. Now how do we solve it? Pst… hint *Heart Rate Variability* hint.

Heart rate variability is the measurement of the variation in time between each heartbeat. To be more specific, it’s a measure of how good your nervous system is at adapting: its ability to switch between the parasympathetic and the sympathetic states.

Your heart rate variability is determined by your autonomic nervous system which handles 90% of your body functioning. Our autonomic nervous system constantly reacts to the information our brain processes throughout the day, whether that’s a stressful death in your family or good news about a job promotion.

Our autonomic nervous system is divided into the parasympathetic system (rest and digest) and the sympathetic system (fight or flight). The parasympathetic system is a network of nerves that relax your body after periods of stress or danger. The sympathetic nervous system activates and responds to dangerous or stressful situations.

Persistent negativity in your life such as poor sleep, stress, unhealthy diet, social isolation, and inactivity can disrupt the autonomic nervous system, causing an overactivation of the sympathetic (fight or flight) response.

A high HRV is essentially a numerical measure of how good you are at switching between the sympathetic and the parasympathetic state.

Higher HRV indicates more optimal autonomic nervous system function and can help reduce high blood pressure, depression, and anxiety.

With a low heart rate variability state, the autonomic nervous system is less able to switch from the sympathetic to the parasympathetic nervous system. This can sometimes lead to or is caused by an overactive sympathetic nervous system which is associated with anxiety disorders.

As long as there is a perceived threat, the body’s stress response remains active, releasing cortisol to keep the body amped up, resulting in feelings of being on edge, worried or anxious.

Source

Controlled studies show that high HRV results in improvements in:

Anxiety
Depression
Asthma
Fibromyalgia
Chronic pain
Sleep problems

People with high HRV are better at regulating their emotions. They’re better at controlling their impulses and they’re better at processing information. If your heart rate variability is constantly low, it means that your body is probably stuck in alert mode or stress mode.

An example of when you’re HRV Stressed and your HRV when you’re Relaxed

Biofeedback exercises, which sync respiratory and heart rate patterns, can increase heart rate variability. This eventually can lead to the person becoming more coherent and more resilient to stimuli.

To better understand why HRV impacts anxiety, we must understand the vagus nerve. The vagus nerve mobilizes bodily responses by scanning for safety or danger in a situation.

The vagus nerve is why our breathing slows and our body relaxes when we are comfortable. It’s also why our heart rate jumps and our stomach turns when we sense danger. It plays a central role in alerting the autonomic nervous system on whether it should be in a state of calm or alarm.

For the past few decades, the research has highlighted the link between low heart rate variability and mental health. A meta-analysis of 36 studies found anxiety disorders (e.g. PTSD, generalized anxiety disorder, panic disorder, social anxiety disorder) are associated with significant reductions in heart rate variability.

The reason for this is that anxiety in all its forms ultimately creates a reduced ability to rest. Over time this negatively affects people’s cognitive, behavioural and psychological responses.

A reduced capacity to regulate negative stimuli leads to reduced vagal flow, lowering HRV and increasing feelings of anxiety.

“The significant reductions in heart rate variability found in the meta-analysis echoed previous theoretical models, indicating that the prefrontal cortex’s ability to regulate processes that contribute to the experience of anxiety are mediated by the vagus nerve, which is reflected in heart rate variability.” Source

Heart rate variability (HRV) is an indicator of autonomic abnormalities. Little is known about the role of HRV related to substance use disorder. However, some studies show that higher HRV can help addicts through their cravings.

A total of 14 studies were reviewed. Studies included outpatients with a prescription or nonprescription opioid misuse behavior with a primary diagnosis being chronic pain or substance use disorder (SUD). Significantly decreased resting HRV was found in substance users compared to healthy controls. Lower resting HRV has been significantly associated with stress, craving, and greater symptom severities in individuals with SUD and other substance dependence. HRV indices can be potential measures of homeostatic imbalance and self-regulation flexibility.

HRV may be a useful tool for monitoring early indication of relapse so that relapse prevention measures can be implemented in a timely manner. Future studies in substance use may benefit from examining HRV in relations to substance use and relapse signs and symptoms in a larger population to guide future relapse prevention strategies.

Source

Based on some new studies, increasing HRV through biofeedback may be an accessible, cost-effective intervention solution.

ECG (electrocardiogram) and PPG (photoplethysmography) are the most common ways of recording HRV data.

ECG measures the electrical activity of the heart over a period of time through electrodes that are attached to the skin. ECG essentially records the electrical activity of the heart muscle.

PPG is a very simple optical technique for measuring HRV. Unlike ECG, which uses electrodes, PPG applies light reflection to detect the blood volume changes in peripheral arteries which occur with each heartbeat. Recordings are usually measured on parts of the body where blood vessels are close to the skin, like fingertips or earlobes.

The advantage of the ECG method is that it has been proven to be more accurate and comprehensive than those obtained through PPG. This is mainly because ECG reads the electrical signals produced by the heart activity directly, while PPG provides a more indirect measurement, using light reflection to detect the pulsating activity of the heart.

PPG measurements are influenced by the proximity of the blood vessels present in the particular spot you placed it, this makes the accuracy of PPG change according to the body position. The accuracy also can vary depending on other factors, for example, the effect of ambient lighting or even motion factors.

ECG, on the other hand, even though it presents many advantages it also has problems such as it relies on a physician to collect and interpret the data. This greatly limits access to this tool for diagnosis, care, prevention, or general HRV tracking.

For my project, PPG seemed like the most accessible and easiest way to collect data so I decided to move forward with this technology.

What’s a good HRV?

Heart rate variability is very personal. What’s considered a good HRV will vary from person to person. Multiple formulas are used to calculate this metric. Two of the most common are the root mean square of successive differences between normal heartbeats (RMSSD) and the standard deviation of normal intervals.

Wearable devices use these formulas to compute HRV, and current data shows that the desirable range may be as broad as 20 to 150 milliseconds, depending on the individual.

Resonance breathing has consistently been shown to increase HRV, mood, and adaptability. Resonance breathing is a technique that involves deepening and slowing down your breathing to a specific pace, typically around 6 breaths per minute.

This breathing technique synchronizes your parasympathetic nervous system, promoting calmness and improving the balance in the nervous system.

Studies have shown that regular resonance breathing can significantly improve HRV parameters such as SDNN, pNN50, and total power.

I named my solution: Zenbeat! Zen refers to a perpetual state of calmness and Beat refers to our heartbeat.

V1 of Zenbeat

My first iteration of Zenbeat was to help substance abuse disorder patients manage their cravings. The idea behind this was that heart rate variability which was correlated to stress, was potentially able to detect cravings. This made sense because HRV biofeedback has been proven to help addiction patients lower their cravings, especially opioid cravings.

However, over long research hours, I realized that there were not enough studies yet to say that HRV could be directly correlated to craving. Most studies alluded to it being either indirect or addiction-producing low HRV.

I used Oura ring to create a prototype version to prove that it could be possible in time to make something like this.

Prototype using Oura Ring

V2 of Zenbeat

As I continued down this path of addiction recovery research, I started building a prototype of a full-stack application that could detect and prevent cravings in real-time. This prototype application taught me a lot about what features I wanted to integrate into the app.

This included a resonance breathing exercise feature, a calendar, graphs of your progress and other interesting ideas that came to mind… It also taught me a lot about full-stack development, react, javascript and other coding stuff.

Presentation on Zenbeat

But I ran into one pretty big roadblock, most of the wearable technology on the market did not provide real-time HRV data which would be necessary if we wanted to intervene in real time.

I realized I probably needed to build my own sensor so I applied for a grant from an amazing team at 1517 who generously awarded me enough funds to buy my own sensor.

V3 of Zenbeat

V3 of Zenbeat aims to utilize real-time HRV data from the PPG sensor built into the small Emotibit. This sensor can easily be placed on you’re finger or arm and immediately starts streaming data to the app.

The idea for the app in the future is that every time your heart rate variability lowers based on the readings from the PPG sensor, it will automatically notify you and it will help you calm yourself down using resonance breathing techniques.

There are already apps on the Apple watch that do what Zenbeat aims to do like the Breathe app and other stress trackers. These stress tracker solutions work very well and beat Zenbeats in terms of convenience for the user (using Apple infrastructure). This is why V4 creates a new application for PPG sensors and evolves Zenbeats further.

V4 of Zenbeat

The objective of V4 is to use a PPG sensor (already used in sensor infrastructure such as Apple Watch and Oura ring) that accurately monitors and displays the breathing cycle and rate in real time. By providing immediate feedback on breathing cycles wearable devices enable individuals to engage in mindful breathing exercises and help to reduce stress.

In conclusion, the monitoring of patients both in hospital settings and at home, has significantly benefited from the advancements in wearable devices. These devices provide the ability to continuously and non-invasively track various physiological parameters, enabling timely interventions and improving patient care.

Zenbeat aims to help use novel ways of detecting and preventing stress using a PPG sensor to track HRV. The stretch goal with Zenbeat is to eventually be able to use AI to analyze PPG data to track breathing rates and cycles in real-time.

This is the first article in a series of Zenbeat articles that take you through the process of solving anxiety and stress for millions of people across the world.

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8Feb

Sounds healthy: Music therapy used to treat range of conditions

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Have you ever heard a song on the radio that you hadn’t heard in decades, yet you were able to sing along, remembering every word of the lyrics? You probably wondered why you could remember the words but couldn’t remember what you did yesterday. There’s a reason for that. Music is a universal language that transcends boundaries, evokes memories, and impacts human emotions and well-being. The therapeutic potential of music continues to gain increasing attention, leading to expanded use of music therapy in healthcare.

“Music is stored in more than one place in the brain, so it’s easier to recall than where you put your keys,” explained Moreen Burkart, a board-certified music therapist who owns Music Matters LLC. “Research shows that music can activate areas of the brain that are responsible for memory, movement, language, attention and emotion and can be used for many therapeutic purposes.

“One reason music therapy is so effective is because our bodies are rhythmic – our breath is rhythmic, our brainwaves are rhythmic and even our walk is rhythmic,” Burkart continued. “There’s this thing called entrainment where two rhythmic bodies want to [get in sync]. Because of that, music can slow our heart rate, music can help us slow our breathing patterns and music can even affect our brainwaves.

“But it’s not just the rhythm that promotes healing. The tempo, or how fast or slow it is, can elicit different responses. If it’s upbeat and stimulating, we can get the patient more engaged. If we need to reduce anxiety, we use a slower tempo. With neurologic conditions the brain is impaired in some way. Music activates every part of the brain, so it helps to connect the dots.”

“Music therapy draws on the power of music in a therapeutic relationship to manage a range of conditions and improve your quality of life,” according to Cleveland Clinic. It can improve “mental, emotional, physical, social and cognitive wellbeing.”

References to music as a healing influence date back to the writings of Aristotle and Plato and throughout the 1800s. According to the American Music Therapy Association, the 20th century profession formally began after World War I when musicians visited veterans’ hospitals around the country to comfort those suffering from physical and emotional trauma. The soldiers seemed to improve both physically and emotionally, eventually prompting some hospitals to hire professionals for the job.

Music therapy has since evolved into an established profession in which music is used to address physical, emotional, cognitive and social needs of individuals. It can help patients with emotional trauma and physical pain or elevate their moods to feel more joyful or connected. That power still holds when dementia or brain damage strikes because music is processed through a different pathway than speech. Bypassing that pathway allows patients to better express themselves, communicate more clearly and experience the world more vibrantly.

As a music therapist, Burkart assesses the emotional and physical health, communication abilities, cognitive abilities and social skills of her clients through musical responses and creates musical sessions based on their needs. When there are physical symptoms, she focuses on how to improve, alleviate or provide more comfort with these systems.

“I ask them about their musical abilities and preferences and find out their strengths and their interests,” she said. “I find out what’s important to them. They may want to talk more clearly because their speech is deteriorating. So, we would do vocal intonation therapy and a lot of singing and motor respiratory control exercises because their goal is to be stronger with their speech.

“Another patient may want to walk with a steadier gait. Then we would use rhythm to help them pick up their feet. I tailor the treatment based on what is important to them. Because I am playing the guitar and singing, I can slow down or speed up the tempo and adapt the music to meet their needs. I’ve had patients in hospice who want to write a song to leave for their loved ones when they pass. There is no set curriculum. Each session is designed to help one specific individual.”

In general, music therapists work with all populations ranging from young children with special needs to elders in hospice care. The therapy can be practiced one on one or in group settings such as a hospital, correctional facility or nursing home. Group music therapy sessions foster social interaction and a sense of community and are particularly beneficial for individuals with autism or social anxiety as the sessions provide a structured and supportive environment.

Burkart spent the past 10 years working with seniors with neurologic conditions like Parkinson’s, Alzheimer’s and stroke, as well as those with chronic conditions like COPD, depression and anxiety. She visits her one-on-one clients in their homes where they can get undisturbed, individualized attention. She also offers both music therapy group programs and music enrichment groups at assisted care facilities. Her music therapy groups are limited to eight people so she can get to know each person better and document their progress. Music enrichment groups are open to all and are more of a fun community engagement session.

“I went into the health and service industry because I have a passion for making a difference in people’s lives,” Burkart said. “With my advanced training in rehabilitation, hospice, dementia and neurologic conditions, I am … equipped to advocate and provide services that will make a difference in their care. Seeing a patient’s eyes light up when they are moved by a song or melody warms my heart and is my greatest reward.”

Moreen Burkart is board-certified by the Certification Board for Musical Therapists as a neurologic music therapist and hospice and palliative music therapist. She received her music technology degree at Saint Mary’s University of Minnesota and her music therapy degree at Augsburg University. She is the owner of Music Matters LLC in Vero Beach. For more information: musicmatterstc.com/.

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4Feb

6 Tips to Take Control of Your Anxiety

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Anxiety is a normal emotion that everyone experiences from time to time. However, for some people, anxiety becomes so frequent, intense, and overwhelming that it interferes with daily activities. Anxiety disorders are the most common mental illness in the United States, affecting over 40 million adults each year. Nearly one-third of people will experience an anxiety disorder at some point in their lives. Anxiety disorders include conditions like generalized anxiety disorder, social anxiety, panic disorder, and phobias. People with anxiety may constantly worry and ruminate over small or large concerns, feel tense or jumpy, experience irrational fears, or have panic attacks that produce physical symptoms like a racing heart, dizziness, trembling, and shortness of breath. Anxiety can seriously impact people’s quality of life by disrupting sleep, work, school, and relationships. Sufferers may avoid certain situations, activities, or places due to overwhelming fear and dread.

While anxiety can be challenging, the good news is that it is very treatable. Therapies like cognitive-behavioral therapy and medications can help people better manage symptoms. With some lifestyle adjustments and coping strategies, many people with anxiety are able to take control of their condition and improve their health and wellbeing. This article provides some helpful tips on how to gain control over anxiety in daily life.

Limit Alcohol and Caffeine

Alcohol and caffeine are stimulants that can increase feelings of anxiety and nervousness. Both substances raise heart rate, blood pressure, and levels of stress hormones like cortisol. Caffeine is found in coffee, tea, chocolate, soda, energy drinks, and some medications. High caffeine intake can make people feel jittery and shaky. It’s best to limit caffeine to no more than 400mg per day, or around 4 cups of coffee. Instead of reaching for another cup of coffee or soda, try herbal teas, decaf coffee, water, or fruit infused water. Alcohol is a depressant that actually increases anxiety symptoms as it wears off. Alcohol disrupts sleep and leads to dehydration – two things that can significantly worsen anxiety. It’s recommended that women limit alcohol to 1 drink per day and men to 2 drinks per day. Instead of drinking, engage in relaxing hobbies like reading, yoga, meditation, taking a bath, or listening to music.

Maintain a Positive Attitude

Having a positive attitude can go a long way in helping to manage anxiety. Research shows that optimistic thinking patterns can reduce anxiety symptoms and boost overall mental health. There are several benefits of maintaining positivity when dealing with anxiety:

It creates a sense of empowerment and control over your thoughts and emotions. Focusing on the positive helps break cycles of negative rumination.
Optimism can improve resilience. Viewing setbacks as temporary and focusing on strengths makes it easier to bounce back from challenges.
Positivity buffers against stress. Looking on the bright side acts as a coping mechanism that can lower anxiety responses to difficult situations.
It boosts motivation. A positive attitude helps give you the drive to take steps to overcome anxiety, like making healthy lifestyle changes.

There are techniques you can use to cultivate a more positive mindset:

Start a daily gratitude journal to focus your mind on what is going right. List 3-5 things you are grateful for.
Surround yourself with positive people who will uplift you rather than dragging you down. Limit time with those who increase anxious thoughts.
Reframe negative thoughts when they arise. Ask yourself: is this thought helpful? What’s another way I could see this situation?
Visualize success. Picture yourself accomplishing a task or goal. Envision handling a worry situation calmly.
Celebrate small wins. Recognize any progress made, even if they are small steps. This boosts confidence.
Speak words of affirmation to yourself. Be your own cheerleader with positive self-talk.

It also helps to catch and challenge anxious thoughts. Counter negative self-talk with realistic assessments. Ask yourself if a worry is truly likely to happen, or if it’s an exaggerated worst-case scenario. Replace “what if” statements with positive mantras like “I’ve got this.” Maintaining positivity takes practice, but can make a big difference in controlling anxiety. Focus on the good and give yourself daily positive affirmations to quiet inner critics. With an optimistic outlook, you’ll feel empowered to take on any challenge.

Exercise Regularly

Exercise is one of the most effective ways to reduce anxiety symptoms. Physical activity helps manage anxiety in several key ways:

Aerobic exercise like walking, running, cycling, or swimming stimulates the release of endorphins which are “feel good” brain chemicals that act as natural mood boosters. Exercise also increases body temperature which has a calming effect.
Resistance training and muscle-building exercises can help reduce anxiety by boosting self-confidence and improving self-image. Focusing on gaining strength can also provide a constructive way to displace anxious thoughts.
Yoga, tai chi, and other mind-body exercises combine physical activity with meditation and focused breathing. This helps lower the body’s stress response and relieve tension. The mindfulness aspect also helps calm racing thoughts that contribute to anxiety.

To reduce anxiety, aim for 30-60 minutes of exercise most days of the week. Aerobic exercise and resistance training can be done on alternate days. Yoga and other mind-body exercises can be done daily. Any amount of exercise is better than none. Try going for a 15-20 minute walk on busy days. Just be consistent and make physical activity a regular habit, not just another task on your to-do list. The key is finding exercises you enjoy and that fit your lifestyle. Experiment with different activities until you find those you look forward to doing. Making exercise a fun social activity by exercising with friends can also help motivation. Just be sure to check with your healthcare provider before significantly increasing your physical activity, especially if managing other medical conditions. But for most people, making exercise a habit is one of the healthiest steps you can take to ease anxiety.

Take Time To Relax

Taking time to relax and unwind is an important way to help manage anxiety. Relaxation techniques like meditation, yoga, and deep breathing can activate the body’s relaxation response and lower stress hormones. Setting aside dedicated relaxation breaks can provide a brief mental reset when feeling overwhelmed. Relaxation is beneficial for both the mind and body. It can lower blood pressure, heart rate, and muscle tension caused by anxiety. Deep breathing triggers the parasympathetic nervous system to calm the mind and body. Relaxation also allows your mind to refocus away from anxious thoughts.

There are many ways to build relaxation into your daily routine:

Take 5-10 minutes in the morning and evening to meditate, stretch, or do deep breathing exercises. Use phone apps with reminders to develop consistency.
Try a gentle yoga or tai chi routine to relax both the mind and body. YouTube has many free follow-along videos.
Take regular screen breaks if working on the computer all day. Even 2 minutes of closing your eyes or looking outside can reset mental focus.
Batch chores/tasks to allow short breaks in between. For example, do a chore for 10 minutes, relax for 5, then start again.
Listen to calming music or nature sounds during activities like cooking, cleaning, or before bedtime.
Treat yourself to relaxing activities that you enjoy, like taking a hot bath, reading, or sipping tea.

Relaxation is a skill that takes practice, but the benefits are well worth it. Taking small breaks to unwind and recharge will equip you to manage anxiety and stress.

Get Adequate Sleep

Sleep is vitally important for both your physical and mental health. Most adults need between 7-9 hours of sleep per night for optimal health and wellbeing. Unfortunately, sleep deprivation is very common, with 35% of adults in the US not getting enough sleep on a regular basis. When you don’t get adequate, quality sleep, it can significantly worsen anxiety. Sleep deprivation raises stress hormone levels and impairs the prefrontal cortex, making it harder to regulate emotions and anxiety. Chronic sleep loss is linked to an increased risk of mood disorders like depression and anxiety. Getting enough high-quality sleep every night goes a long way in controlling anxiety levels and improving mental health. Focus on developing strong sleep habits for a calmer mind and reduced anxiety.

Professional Help

Seeking professional help can be an effective way to manage anxiety for some people. Counseling, therapy, and medication may provide relief when anxiety begins impacting your ability to function and enjoy life. Consider reaching out to a mental health professional if anxiety causes intense fear, panic, or discomfort With professional help and consistent effort, anxiety can be overcome.

Managing anxiety often requires a multi-faceted approach for the best results. As we’ve discussed, limiting alcohol and caffeine, maintaining a positive attitude, exercising regularly, taking time to relax, getting adequate sleep, eating a healthy diet, and having a strong social support system are all important lifestyle factors that can help keep anxiety under control. While lifestyle changes are essential, seeking professional help from a therapist or counselor is also highly recommended for developing healthy coping strategies and making progress in overcoming anxiety. The techniques covered in this article can work together synergistically to help reduce anxiety symptoms and improve your mental health and wellbeing. Finding the right combination that works for your individual needs is key. Be patient with yourself and understand that controlling anxiety is an ongoing process. Over time, with consistency and self-care, anxiety becomes much more manageable. to mental health professionals if you feel you need extra help. The important thing is not trying to go it alone. Seeking support and being proactive are essential to gaining control over anxiety.

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Tags: ANXIETY breath breathing breathing exercise exercise panic attacks social anxiety STRESS wellbeing

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24Jan

Healthy Living: Breathe a better reality

Posted by: admin Categories: ANXIETY MANAGEMENT

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From our first gulp of oxygen as a baby to now, we almost breathe our reality into existence

Just breathe. My experience working toward mental and physical health and wellness involves gathering many tools during the ups and downs of recovery, which can possibly take years. Like a carpenter must gather enough diverse tools to build a strong house that will last through seasons of storms and sunshine, a diverse psychological box of tools are needed on the “road to recovery.”

Mine include an amalgamation of exercise (even when I don’t feel like), socializing (especially if I don’t feel like it) and gleaning valuable information from books, articles, counsellors, doctors and teachers of any shape or size. For example, my cat Henri has been an invaluable teacher on this long, curvy road. I needed to gather multiple psychological and physical healing therapies and tools and medicine.

That being said, as difficult as it would be, if I was absolutely forced to reduce everything to a single word it would be: breathe.

Breathing is at the centre of all neurological happenings. From our first gulp of oxygen as a baby to now, we almost breathe our reality into existence.

Breathe in and breathe out, then repeat the process roughly 17,000 to 25,000 times in a day as an involuntary action. We automatically breathe in oxygen, which finds a way into our bloodstream via lungs through a process called diffusion. Oxygen passes into our bloodstream and carbon dioxide leaves it.

Practicing slow, deep breathing will activate our parasympathetic nervous system, which can promote ease and relaxation. A valuable aid in helping avoid serious anxiety attacks or, at least, deep breathing can be a valuable in lessening the effect of that gnawing unease in life.

People who experience chronic and crippling anxiety are often prescribed potentially addictive drugs like, for example, benzodiazepines like Lorazepam or Ativan. The fast-acting anti-anxiety drugs can be effective for serious episodes of anxiety, however, the drugs can be addictive and dangerous.

When I was told to “just breathe” while experiencing serious anxiety in the form of agoraphobia or social anxiety, I would find myself in a worsened state. That is the problem, breathing slowly is an impossible task in real time.

A lot of meditative practice is required before conscious slow, deep breathing habits can activate the parasympathetic nervous system and induce a “rest and digest” brain-activated state of calmness.

In our brains, the primary control area for breathing is in the medulla oblongata, a part of the brain stem. It contains specialized cells called respiratory neurons, which send signals to the muscles involved in breathing. The cerebellum, at the base of the brain, also plays a role in automatic breathing. It helps to coordinate muscles involved in breathing and ensures everything is smooth and rhythmic.

Our breath is a reflexive and complicated nuero-physiological process that can be reduced to a simple skill. If practiced we have increased our potential to exert control over a reality, which often feels dangerously chaotic.

Poor breathing habits can contribute to feelings of anxiety. When the body is in a state of serious stress, breath tends to become shallow and rapid. This can lead to a decrease in the amount of oxygen that reaches the brain, which can exacerbate feelings of anxiety and panic. When we breathe deeply and fully, it can help activate the parasympathetic nervous system, which is responsible for the body's "rest and digest" response.

Learning the physiological and neurological part of breath has helped me demystify things and gain a bit of control over the process.

I still believe a recipe for mental wellness has a plethora of ingredients, nonetheless, controlling breath is a superpower that is convenient to keep in your back pocket.

So, breathe deeply and slowly, and things can get better. They always do.

Robert Skender is a qathet region freelance writer and health commentator.

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Tags: ANXIETY breath breathing exercise panic attacks respiratory social anxiety STRESS

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1Jan

Purls of wisdom: the wellbeing benefits of knitting and crocheting | DIY

Posted by: admin Categories: PREVENTION & WELLBEING

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As the new year rolls in with its usual allure of self-actualisation and breaking bad habits, more than anything else, in 2024, I want to reduce my screen time. Of course, I’m not alone in this desire.

Beyond the usual advice to journal and meditate, registered psychologist Sahra O’Doherty says knitting and crocheting can be highly beneficial for our mental health, after putting our phones away.

When we’re engaged in repetitive motion tasks, our body and mind settle, O’Doherty, who happens to be a keen crocheter, says. “Our heart rate and breathing even out and we have lower blood pressure.”

Although most of the evidence to support this is anecdotal, a study conducted by the University of Wollongong found that respondents felt happier, calmer and more useful after crocheting. And the benefits of engaging in craft have been endorsed by the Royal Australian College of General Practitioners, and the Consumers Health Forum of Australia too.

The flow state

What sets knitting and crocheting apart from other crafts is the rhythm of stitches and needles clicking. O’Doherty says this sense of rhythm can lead to a sensation known as flow state, a pleasurable experience psychologically, when someone is so engaged by an activity that time disappears.

Activities that are challenging, but not overwhelming, stressful or heavy are the path to flow. “There has to be a sense of ease,” she says. Reaching flow will change depending on the skill level of the knitter or crocheter, and how complicated the project is, she says. But in flow, thoughts and movements should come naturally and feel pleasurable and joyful.

A mental wellbeing booster

In her psychology practice, O’Doherty prescribes lots of crafts, but particularly knitting and crocheting, to help people manage their mental states. She says crafts can be a useful antidote to depression, because they help pull us out of negative thought spirals and refocus us on things that give us a sense of achievement, which can combat feelings of worthlessness, helplessness or hopelessness.

Knitting and crochet are useful for anxiety too, because they can provide a sense of control that reduces feelings of uncertainty and ruminations. There’s also evidence that crocheting and knitting are effective in maintaining dexterity and cognitive health as we age.

Knitting and crocheting are also powerful tools for processing grief and other challenging emotions. This is because the repetition of stitching absorbs part of your attention, while still allowing you to think deeply about other things. This is also useful for contemplating the future, or considering we want out of our jobs and relationships. “Allowing ourselves time to sit and process and not be distracted by things like our phones is absolutely important,” O’Doherty says.

Women knitting in yarn store — ‘Everyone is doing their own thing and supporting each other.’ Photograph: Jetta Productions Inc/Getty Images

An attention extender

Extended periods of focused attention, like those required for knitting and crocheting, are a much-needed antidote to the impacts of endless scrolling. The photos and videos we see on social media apps give us bite-size chunks of information, one after another, that we have to do a lot of mental work to process.

“We get short bursts of lots of information that we have to digest fast,” O’Doherty says. “It’s like a constant stream of stress or information that means we’re constantly making decisions or judgments.” If that sounds exhausting, that is because it is. But when someone knits or crochets, most of their attention is focused on one task: a calming, soothing and rewarding one.

O’Doherty says sharing an activity with others can give people a much-needed sense of connection and, while knitting and crocheting can be done alone, they have very active communities both online and offline.

Having a solo activity that can be done in a circle, or around a table, has added benefits for those who suffer from social anxiety. It can alleviate the pressure of eye contact or small talk that might come with more extroverted activities. “Everyone is doing their own thing and supporting each other,” she says.

“We’re in the same space, but we are managing those social interactions in a little bit more of a relaxed, chilled kind of way.”

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« Stress Has An Unexpected Effect On Your Nose

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8Dec

Septorhinoplasty Beyond Aesthetics: The Medical Benefits of Nose Surgery

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When most people hear ‘septorhinoplasty,’ they immediately think of cosmetic surgery designed to improve the nose’s appearance. However, as an experienced ENT surgeon, I can attest that the benefits of septorhinoplasty go far beyond mere aesthetics. This surgical procedure can address various medical issues, significantly improving a patient’s quality of life.

Septorhinoplasty, commonly referred to as a nose job, is a surgical procedure that alters the shape of the nose. While it’s widely known for its ability to change the nose’s appearance, it’s also a crucial medical procedure for correcting structural abnormalities. These abnormalities can be congenital or due to injury and often affect the function and appearance of the nose. There are multiple issues septorhinoplasty can treat, leading to a far superior quality of life for the patient.

Resolving Breathing Issues

One of the most significant medical benefits of septorhinoplasty is the improvement of nasal breathing. Conditions like a deviated septum, where the nasal septum — the wall between the nostrils — is displaced, can lead to chronic breathing difficulties and obstructive sleep apnea. The septum can be straightened through septorhinoplasty, improving airflow and alleviating symptoms like nasal obstruction, snoring and sleep disturbances.

As a specialist in otolaryngology commonly known as an ENT (ear, nose and throat) doctor, I have seen countless patients whose lives have been transformed by these procedures. Improved breathing enhances sleep quality and impacts overall health, including reduced risks of heart conditions and better oxygenation.

Correcting Sinus Issues

Chronic sinusitis, a condition characterized by prolonged inflammation of the sinuses, often leads to persistent nasal congestion, pain, and sinus infections. In some cases, structural issues within the nose contribute to this condition. septorhinoplasty can potentially correct these structural problems, thereby improving sinus drainage and function.

Patients who have undergone septorhinoplasty for sinus issues often report a significant decrease in the frequency and severity of sinus infections and an overall improvement in their ability to breathe comfortably.

Post-Injury Rehabilitation

For patients who have suffered nasal injuries, especially athletes, septorhinoplasty is often a critical component of rehabilitation. It’s not just about restoring the pre-injury appearance; it’s about correcting any functional damage caused by the injury. Reestablishing proper nasal structure is essential for both breathing functionality and preventing long-term complications.

Supporting Mental Health

While this aspect veers towards aesthetics, it’s essential to acknowledge the psychological benefits of septorhinoplasty. For individuals with congenital nasal abnormalities or those who have sustained injuries, the appearance of their nose can be a significant source of self-consciousness and social anxiety. Corrective septorhinoplasty can bolster self-esteem and improve mental health, indirectly contributing to overall well-being.

Conclusion

Septorhinoplasty is more than just cosmetic surgery. Its ability to improve nasal function, enhance breathing, correct sinus issues, and even boost mental health underscores its importance as a medical procedure. As an ENT specialist, I advocate for a broader understanding and appreciation of the multifaceted benefits of septorhinoplasty.

About The Author

Dr. Ramya Bharathi is a highly skilled Resident Physician in the Department of Otolaryngology at Tufts Medical Center, Boston, MA.

Her impressive academic journey began at Saint Louis University School of Medicine, where she earned her Doctor of Medicine degree, graduating with Distinction in Research. This remarkable academic achievement was recognized with the Distinction in Research Award and the Gorowny O. Broun Award in Internal Medicine.

Dr. Bharathi’s undergraduate studies at the College of New Rochelle were marked by academic excellence, graduating with Honors and Magna Cum Laude.

Since 2019, Dr. Bharathi has contributed her expertise to the Tufts Medical Center. Her professional experience also includes a role as a Research Assistant at the University of Toronto, Columbia University, and New York University.

Dr. Bharathi is a respected member of several professional societies such as the Massachusetts Society of Otolaryngology, the American Academy of Otolaryngology – Head and Neck Surgery, and the Triological Society.

Her research contributions are extensive, with 10 peer-reviewed publications and three presentations. Dr. Bharathi has also taken part in five oral presentations, including a Comparison of Mechanical Force Used in Open Tracheotomy versus Percutaneous Tracheostomy Techniques and Fluid Dynamics of the Nasal Cavity: A Computational Airway Analysis of Nasal Cavity Variances.

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27Nov

Linda Evangelista won’t date again

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27 November 2023

Linda Evangelista hasn't dated in nearly 10 years, and has no plans to find a new partner.

Linda Evangelista won't date again

The 58-year-old supermodel - who was diagnosed with cancer for the second time in July 2022 - can't bear the idea of sharing her space with someone else so is "not interested" in dating,and admitted she hasn't been out with anyone since before she was left disfigured when a CoolSculpting fat-freezing treatment went badly wrong in 2015.

Asked about dating, she told the Sunday Times Style magazine: “Not interested. I don’t want to sleep with anybody any more. I don’t want to hear somebody breathing.”

And asked when she last went on a date, she admitted: "Definitely before the CoolSculpting."

Linda feels "really scared" when she has to go out but quickly finds her anxiety eases once she's settled into a social situation.

She said: “I have social anxiety when I go to places or parties and I’m really scared. I anticipate failure before everything and think something bad’s going to happen. I’m like, waiting for doomsday to happen. But then after two minutes I forget about it. And then I’m always pleasantly surprised.”

The mother-of-one - who has 17-year-old Augie with Francois-Henri Pinault - admitted one of the reasons for her discomfort in the wider world is self-diagnosed Obsessive-Compulsive Disorder (OCD).

She said: “Things have to be symmetrically aligned. When I’m in the doctor’s waiting room I always straighten out their artwork on their wall.

"I have that disorder where when people make noises it hurts me. Like at the movies? That loud popcorn chewing or the rustling of the wrappers.

"I don’t go to the movies for that reason.”

Linda has the rare Birt-Hogg-Dube syndrome, which is caused by a rare genetic mutation and sees cysts form on the lungs, and she admitted she was "terrified" by the COVID-19 pandemic.

Friends thought the catwalk star was "nuts" because she began stockpiling groceries when the pandemic first hit China in January 2020, and she quarantined her deliveries for at least five days.

Despite her precautions, Linda has had the virus twice, and though it "wasn't so bad", she was still wearing a mask in public spaces over the summer.

She said: “My son said to me, ‘You know you’re the only person walking around New York with a mask?’

“It wasn’t bad at all [when I had COVID]. But I have to say, the one thing I’m the most bitter about is people yelling at you for wearing a mask. They know nothing about you, but they feel like they can tell you that you should take your mask off.”

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26Nov

5 differences between anxiety and stress

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Stress and anxiety are considered to be normal, but can be overwhelming for some. People may often use the terms interchangeably as they have similar symptoms such as restlessness and muscle tension. But both these conditions are actually our body’s reaction to danger or threat, and a natural part of the fight-or-flight response. There are some key differences between anxiety and stress that you should be aware of, as they will help to find the right management plan for you.

What is anxiety?

Anxiety is a normal and adaptive reaction that helps us to respond to perceived threats or challenges, says psychologist Mehezabin Dordi. It’s a feeling of fear or apprehension about what’s to come, often accompanied by physical symptoms like increased heart rate, rapid breathing, and tension. Physiologically, anxiety often involves the activation of the body’s fight-or-flight response.

Anxious woman — Anxiety is a feeling of fear or apprehension about what’s to come. Image courtesy: Adobe Stock

It prepares us to take action when facing a stressful situation. However, when anxiety becomes excessive, uncontrollable or persistent even in the absence of an actual threat, it can significantly interfere with a person’s daily functioning and well-being. Anxiety can manifest in various forms, such as social anxiety disorder, generalised anxiety disorder and panic disorder.

What are the symptoms of anxiety?

Anxiety can present itself through a variety of combination of symptoms.

• Excessive worry or fear about everyday situations
• Restlessness or feeling on edge
• Increased heart rate
• Rapid breathing
• Sweating
• Muscle tension
• Trembling
• Shaking
• Difficulty in concentrating
• Irritability
• Trouble sleeping or staying asleep.
• Avoidance of situations that trigger anxiety.

What is stress?

Stress is a natural reaction designed to help us cope with threats or pressure. When faced with stress, the body releases hormones like cortisol and adrenaline, triggering the fight-or-flight response, explains the expert.

Stress can arise from various sources, including work, relationships, financial issues, or major life changes. While some stress can be motivating (eustress), excessive or prolonged stress can negatively impact physical and mental health (distress), leading to issues like anxiety, depression and various health problems.

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What are the symptoms of stress?

Stress can be spotted through a range of symptoms that affect both the body and mind.

• Headaches
• Muscle tension
• Fatigue
• Upset stomach
• Chest pain
• Irritability
• Restlessness
• Feeling overwhelmed
• Racing thoughts
• Difficulty in concentrating
• Forgetfulness
• Negative thinking
• Changes in eating or sleeping patterns
• Social withdrawal
• Increased substance use

What are the differences between anxiety and stress?

1. Nature of response

Stress is a response to external pressures, demands or challenges. Stress can be short-term and is often a reaction to a specific situation or event. It typically diminishes once the stressor is removed or managed, says Dordi.

Anxiety is a reaction to stress that persists even in the absence of an immediate stressor. Anxiety can linger and be more prolonged, creating a sense of unease and worry that isn’t necessarily tied to a specific situation.

2. Triggers

Stress arises from external factors or stressors such as work deadlines, exams, relationship issues or financial problems.

Anxiety often stems from internal worries, perceived threats or irrational fears that may not have a clear or immediate source. Anxiety can sometimes be triggered by stress, but can persist beyond the resolution of the stressor.

3. Duration and persistence

Stress is typically short-term and related to specific events or situations. Once the stressor is alleviated, the stress tends to diminish.

Anxiety can be long-lasting and persist even when the cause of worry or stress is unclear or resolved. It tends to linger and may not vanish easily, impacting daily life functioning.

4. Impact on the body

Stress is often associated with immediate physical responses such as increased heart rate, sweating, muscle tension and a fight-or-flight reaction.

Anxiety similarly exhibits physical symptoms like increased heart rate, muscle tension, and sweating. However, these symptoms might persist over a longer period and might not always correspond to an immediate threat.

5. Impact on functioning

While stress can impair focus and decision-making temporarily, it might not significantly interfere with day-to-day functioning once the stressor is managed or removed, says the expert.

Anxiety has a greater potential to interfere with daily life, affecting relationships, work and social activities due to persistent worry, fear or avoidance behaviour even when there is no immediate threat.

Understanding these distinctions can help in recognising whether you are experiencing stress due to specific factors or if there might be a more persistent issue related to anxiety that needs management strategies.

Can stress turn into anxiety?

Yes, stress can potentially evolve into anxiety, especially when it becomes chronic or overwhelming, says Dordi. Prolonged exposure to stress without effective coping mechanisms or resolution of the stressors can lead to increased feelings of worry, apprehension, and fear. Over time, this persistent stress response can contribute to the development of anxiety disorders.

Continual exposure to stress hormones like cortisol can affect the brain’s functioning, altering the way it perceives and responds to stress. This can lead to a heightened state of arousal and a more sensitive stress response, potentially transitioning into anxiety symptoms that persist even in the absence of the original stressor.

However, not all stress leads to anxiety. Some may experience stressful situations without developing anxiety disorders. It often depends on various factors, including individual resilience, coping strategies and the duration and intensity of stress experienced.

Mindfulness and relaxation techniques, engaging in physical activities and self-care activities can help to reduce stress and anxiety.

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8Nov

Understanding and Preventing Panic Attacks: A Comprehensive Guide

Posted by: admin Categories: ANXIETY MANAGEMENT

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Panic attacks can be debilitating and overwhelming, often causing individuals to feel an intense sense of fear and helplessness. They can strike unexpectedly, making it challenging for those affected to predict when they might occur. Understanding the root causes of panic attacks and implementing preventive measures can significantly alleviate their impact and improve overall well-being. In this comprehensive guide, we will explore the various factors that contribute to panic attacks and delve into effective strategies for preventing their occurrence. By gaining insight into the underlying triggers and implementing proactive measures, individuals can empower themselves to manage their anxiety and lead a more balanced and fulfilling life.

Causes of Panic Attacks:

Panic attacks can be triggered by various factors, including:

Genetics and Brain Chemistry: Individuals with a family history of anxiety disorders may be more prone to experiencing panic attacks. Imbalances in neurotransmitters, such as serotonin and dopamine, can also contribute to the onset of panic attacks.
Stress and Trauma: Traumatic events, chronic stress, or significant life changes can increase the likelihood of panic attacks. High-stress environments or ongoing emotional turmoil can create a breeding ground for anxiety and panic-related episodes.
Phobias and Anxiety Disorders: Specific phobias, social anxiety disorder, or generalized anxiety disorder can pave the way for panic attacks. Fearful thoughts or situations that trigger an individual’s phobias can lead to overwhelming feelings of dread and panic.

Preventative Measures for Panic Attacks:

While preventing panic attacks entirely may not be possible, individuals can employ various strategies to minimize their occurrence. These include:

Stress Management Techniques: Engaging in stress-reducing activities such as meditation, yoga, or deep breathing exercises can help regulate stress levels and promote a sense of calm.
Regular Physical Exercise: Physical activity can play a vital role in reducing overall anxiety and improving mood. Incorporating regular exercise into one’s routine can help alleviate symptoms of anxiety and prevent the onset of panic attacks.
Healthy Lifestyle Choices: Maintaining a balanced diet, getting adequate sleep, and avoiding substances such as caffeine, alcohol, and nicotine can contribute to overall well-being and help manage anxiety levels.
Therapy and Counseling: Seeking professional help from therapists or counselors can provide individuals with effective coping mechanisms and tools to manage their anxiety. Cognitive-behavioral therapy (CBT) and exposure therapy are particularly beneficial in addressing and preventing panic attacks.
Medication, if Necessary: In severe cases, doctors may prescribe medication to help manage symptoms of anxiety and prevent panic attacks. However, this should be done under the supervision of a qualified healthcare professional.

By understanding the potential triggers and implementing proactive measures, individuals can significantly reduce the frequency and intensity of panic attacks, leading to a better quality of life and improved overall well-being.

Picture Courtesy: Google/images are subject to copyright

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7Nov

Help Manage Your Stress With Your Breath

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Managing stress is challenging in today’s fast-paced world. Anxiety caused by excessive stress impairs mental focus and hinders performance, affecting all areas of your life, including your swimming.

Stressed out swimmers, however, can tap into the incredible power of yogic breathing (pranayama) to shift mood and enhance focus. Requiring only minutes of your time, focused breathing is an efficient way to transform your state of mind from anxious and scattered to focused and calm. Regular practice can have a profound impact on your ability to maintain tranquility and composure in various situations.

Lion’s Breath, Alternating Nostril Breathing, and Square Breath are my favorite pranayama activities for restoring calm and balance. You can expect a shift in your mental state within minutes, ranging from subtle to dramatic. I recommend that you pause in silence for a minute or two after you finish each breathing activity to observe these changes.

Lion’s Breath (Simha)

Roar (almost) like a lion and expel all your tension in the process. Known in Sanskrit as Simha pranayama, Lion’s Breath is a powerful, releasing breath where you stick out your tongue and release a loud “HAAA” sound whenever you exhale.

Benefits

Practicing Lion’s breath is purported to increase oxygen saturation levels and lung capacity and stimulate the vocal cords and diaphragm. It also releases tension from your facial muscles, melts away stress, and may reduce social anxiety.

Cautions

A minority of people experience dizziness when practicing Lion’s Breath. If this happens, try a different breath practice that’s more appropriate for you.

How to Do It

Sit back on your heels with the tops of the feet resting on your mat (in Thunderbolt or Vajrasana) with your spine lengthened and ears stacked over your shoulders. If sitting on your heels isn’t comfortable, place a block in a vertical position under your sacrum to reduce the pressure on your knees. Another option is to sit in a chair (shift forward so your back is self-supported) with your feet flat on the floor.
Take a few deep breaths to ground yourself. Place your hands on your knees with the fingertips pointing forward.
Inhale deeply and, as you exhale, stick out your tongue and make a loud “HAAA” sound while gazing at the tip of your nose and crossing your eyes.
Repeat 5 to 10 times.
Return to your normal breathing rhythm and check in with yourself for a few breath cycles.

Alternating Nostril Breathing (Nadi Shodhana)

The next time you’re pacing the locker room pre-race, overly nervous or controlled by chaotic thoughts, try alternating nostril breathing. This pranayama involves pinching off one nostril or the other when breathing through the nose. It soothes your nervous system and improves your ability to focus.

Benefits

Alternate nostril breathing, renowned for its calming effects, helps reduce racing thoughts, releases tension, and enhances mental focus and energy.

How to Do It

Start seated on your mat or in a chair with a tall spine. Close your eyes and focus your attention on your breath.
Raise your right hand and close the two fingers closest to your thumb toward your palm. You will use the thumb to close off your right nostril and your ring and pinky finger to close off your left nostril. It’s easy to slump forward when placing the hand around the face. Stay aware of your posture and make sure to maintain a tall spine so your lungs fill completely and you experience a good flow of energy.
Close off the left nostril with the two fingers and slowly inhale through the right nostril. Close off the right nostril with your thumb and slowly exhale through the left nostril. Slowly inhale through the left nostril (pinching off right nostril). Slowly exhale through the right nostril (pinching off the left nostril).
Repeat for 5 to 10 breath cycles and then resume normal breathing, taking a moment to check in with your mind and body and notice any changes.

Options

If you’re experiencing nasal congestion from allergies or a cold, try a hands-free version of Nadi Shodhana, visualizing the breath entering and exiting the nostrils on the breath cycles without physically closing off either of the nostrils. This method facilitates focus and concentration and may also be practiced following the nostril pinching version of Nadi Shodhana.

Box or Square Breathing (Sama Vritti)

Stressed out swimmers can benefit tremendously from box breathing, which many U.S. Navy SEALs practice to stay calm and focused during high-stress situations. This form of breathing is called 4 x 4, box, or square because the length of each of the four parts of this breathing technique is the same—four counts.

Benefits

Square breath is easy to practice. Sometimes we most need relief from stress when we’re in a public place surrounded by people. The beauty of Sama Vritti pranayama is that you can do it anywhere without anyone noticing—whether you’re waiting in line at the grocery store or standing behind the blocks.

This 4 x 4 rhythm of breathing taps into your body’s parasympathetic nervous system. It calms your system when you’re feeling overwhelmed and may also lower blood pressure and the release of the stress hormone cortisol.

How to Do It

Find a comfortable seated position on your mat or in a chair, keeping the spine lengthened. Close your eyes and bring your awareness to your breath.
Inhale through your nose as you count to four, noticing the air filling your belly and lungs.
Retain this breath for a count of four.
Exhale for a count of four. Allow your breath to flow out gently, releasing tension and stress.
Pause at the base of your breath for a count of four.
Repeat for 5 to 10 rounds, focusing on the rhythmic pattern of your breath and counting.
Take a moment to check in to notice any changes.

Anyplace, Anytime

Whenever you focus on your breathing, you tune in to your body’s parasympathetic (rest and digest) nervous system, shifting away from the sympathetic nervous system’s fight or flight mode that many of us get stuck in due to the stressors of modern life.

Bringing awareness to your breath will help you to relax, feel more balanced, and be more present with the here and now. Saying a mantra to yourself during a pranayama practice, such as “I am calm” or “I am ready to race” can add to the centering experience.

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20Oct

Mental health ‘tools’ for fall harvest

Posted by: admin Categories: ANXIETY MANAGEMENT

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With fall harvest in high gear for farmers in the Plains and Rockies — combined with a short window of time to “get er done,” it’s timely that October began with Mental Health Awareness Week as well as Domestic Violence Awareness Month. Farmers, ranchers and anyone weighted with many responsibilities and worries, may have frequent, or even constant stress at high levels, especially during this time of year, which a webinar Fear, Anxiety, or Panic? highlighted Wednesday, Oct. 11. The spotlight was on emotional struggles and tools for this emotional toolbox with specific tips.

Farmer suicide rates remain a public health concern. Depression is a common but serious mood disorder, which causes severe symptoms that affect how someone feels, thinks, and handles daily activities, such as sleeping, eating or working, says the National Institute of Mental Health.

Up to 40% of the general population will have mental health challenges including anxiety disorders at some time in their life, a severe anxiety disorders specialist explained during the hour-long webinar. Detailing some of the more common concerns: general anxiety disorder or GAD, social anxiety disorder, SAD, and obsessive compulsive disorder, OCD, the webinar speaker focused on the positive results and the renewed perspective gained from seeking help.

“These are highly treatable, and the more you learn and understand it, the easier it is to go through it,” said Nathaniel Van Kirk, PhD, licensed clinical psychologist, who specializes in severe anxiety disorders, OCD, and trauma/post traumatic stress disorder or PTSD, speaking on the webinar. Van Kirk is the director of psychological services at the OCD Institute at McLean Hospital in Belmont, Mass.

ANXIETY DISORDERS DISCUSSED

Generalized anxiety disorder is characterized by a persistent concern about work/school/relationships when people get into the spiral of worry, or expect the worst possible outcome and are on edge for six months or more, with uncontrollable worry.

Social anxiety disorder is the fear of negative evaluation by others (performance-based or worry that they will be judged for saying something.)

Obsessive compulsive disorder is having unwarranted and repetitive thoughts that come up and make a person feel they need to do something over and over with the hope it will stop.

Sometimes with OCD, a panic attack could be brought on by an obsessional fear.

“OCD is looking for 100% certainly, not 99%… because it’s still looking for absolute certainty,” said Van Kirk. In 1997, McLean’s OCD Clinic opened as the country’s first residential treatment program for this condition.

TREATABLE CONDITIONS

Medication can be a treatment to turn down the anxiety to allow you to use your tips. For some people, medication is enough, until they learn the other work… the skills,” Van Kirk said. Becoming transparent on the webinar, Van Kirk explained his own struggles with OCD at an early age. “When I started high school, I developed an onset of OCD/fear of contamination/bloodborne pathogens and fear of what if.” He washed his hands for hours and took long showers. He also did Exposure, Response Prevention treatment. Later, in school, Van Kirk specialized in treating refractory behavior (resistant medications) and his OCD started to fade.

“I actually started to forget what it was like to be in it so much (the OCD,) when I got busy in school; helping others,” Van Kirk said.

Understanding the how and why can help when panic attacks come out of the blue including learning about that fear of the physiological response… and how to deal with the panic.

HOW PANIC DEVELOPS

Panic involves sweating, almost hyperventilating, even chills and possible vision changes. Someone could also have a feeling that things around them aren’t real, and that they might be at risk of harm or death.

“Think about how our body protects itself. The heart rate increases because it’s pushing blood through your body faster. The sweating is your body is essentially cooling itself. But while your heart rate is increasing you aren’t running around and using all that energy in that moment, so it can cause feelings of chills,” Van Kirk explained. Dizziness… can also result, so changing your breathing is important to calm the body.

The more frequently a person’s stress is activated, it takes more work to shut off the worries and become more peaceful, according to HealthTexas Medical Group, a primary care physician group in San Antonio. Chronic stress can strongly impact the body, over time. Ninety percent of all diseases are caused or complicated by stress.

To navigate a panic attack change your breathing.

“Breathe in 3 seconds through your nose, then… exhale for 2 seconds longer than you inhale, .which allows your body to re-regulate,” Van Kirk said.

FALL HAVEST

“The top three concerns now for us and for many involved in fall harvest are the workload, financial worries and lack of time with everything that’s involved,” said Linda Emanuel, RN, and community health director with AgriSafe Network, a national non-profit in agriculture health and safety. Emanuel is also a row crop farmer, farm co-owner and livestock producer in east-central Nebraska.

Resonating deeply with her is the important theme of the recent National Farm Safety and Health Week that ‘No one can take your Place.’

“How true; each member of a farm family team has their own distinct skill set and expertise. Each member of that farm family team has a valid place within the farm operation’s success,” she told The Fence Post.

In Nebraska, farmers and their families or employees can get five free emotional therapy counseling sessions through Nebraska Rural Response Hotline, a comprehensive mental health voucher program for Nebraska residents. It links people to sessions with mental health therapists. They also provide a farm law attorney, financial advisers, mediators and a list of available resources. The program issues about 400 mental health counseling vouchers a month for farmers, their families or anyone directly involved in their ag work. “Our most popular reason for people attending counseling is adjustment disorder (any time there’s a lifestyle change or a change in life, anything from having a blended family, or loss of a loved one, an occupation change, struggling with retirement.) Also, for depression and substance abuse,” said Michelle Soll, Farm and Ranch Project director at Nebraska Rural Response Hotline. “I know our program has saved marriages and saved lives, and it’s wonderful to take care of your mental health, just to learn the tools to work through scenarios that happened in the home, or the onset of panic,” Soll said.

Over 31% of U.S. adults experience any anxiety disorder at some time in their lives.

Doing mindfulness exercises daily, Van Kirk advises, can reduce your relationship to anxiety long-term.

The power of gratitude is also a large dynamic in the day, and helps cultivate relationships., Emanuel said, noting, “A simple ‘thank you’ can make a difference to someone who stepped up with a solution, and lessened the workload.”

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16Oct

Matthew Minarik on Understanding Anxiety: Types, Symptoms, and Coping Strategies

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Matthew Minarik

Matthew Minarik is the founder of Rx 4 Mental Health, a subsidiary of Restora Health telemedicine. Matt has always had a sympathetic heart for those suffering from mental health issues, highlighted even more post pandemic. In the following article, Matthew Minarik delves into the complexities of anxiety disorders, and provides suggestions to manage and cope with the symptoms.

Everybody experiences feelings of anxiety here or there, but when it causes significant distress or impacts day-to-day activities, it becomes an anxiety disorder. As humans are complex beings, there are multiple types of said disorders, and learning the differences can help patients cope with these feelings and regain control over the lives.

Matthew Minarik says that from generalized anxiety disorder to health anxiety to panic disorders to separation anxiety, these mental health conditions exist in many forms, as industry professionals can attest.

Matthew Minarik Describes Generalized Anxiety Disorder (GAD)

According to the National Institute of Mental Health, GAD affects 3.1% of the US population. Often occurring with depression, it’s the most common type of anxiety disorder, characterized by excessive worrying about different events/activities, feelings of hyper-alertness, muscle tension, and sweating.

Coping Mechanisms

Matthew Minarik explains that cutting back on drinking caffeinated beverages and quitting smoking helps. Both nicotine and caffeine can worsen symptoms.
Learn triggers to gain clarity and begin being able to better manage stress in these situations.
Eat a balanced diet as foods have a direct impact on physical and emotional health.
Breathe deeply from the abdomen to slow the heart rate and reduce feelings of anxiety.

Panic Disorder

Matthew Minarik says that as the name suggests, the main symptom is recurring panic attacks, which elicit one or more of the following symptoms:

Heart palpitations
Numbness/tingling
Fear of dying/losing control/detached
Chills/hot flashes
Chest pain
Shortness of breath
Shaking
Sweating
Abdominal pains/nausea
Feeling of choking

Due to the severity of the symptoms, many people believe they’re having a heart attack or other medical emergency. Matthew Minarik explains that these attacks can last for mere moments or hours, sparking for unexpected and expected reasons.

Coping Mechanisms

Make coping cards that detail realistic thoughts about panic attacks. People can carry them wherever they go, reading the cards to remind them that such feelings won’t last forever.
Challenge catastrophizing by consider how bad it really is, whether it’s a horror or a hassle, and if it will matter in a week or a year from the moment.
Do progressive muscle relaxation to mute the feelings of a panic attack.
Calm deep breathing can relieve the physical symptoms associated with a panic attack.

Social Anxiety Disorder

Formerly known as social phobia, social anxiety disorder is the persistent fear of being judged by others, alongside discomfort when interacting with people. Matthew Minarik notes that whether intensely afraid of saying something wrong or feeling embarrassed, the anxiety can occur in almost any situation, causing individuals to avoid communicating with anybody bar a few close friends/relatives.

Coping Mechanisms

Get regular exercise, avoid caffeine, and eat healthy foods.
Ensure supervisors or teachers know about social anxiety disorder so people can receive the necessary workplace or in-school accommodations.
Face fears by starting small like telling a story to a close friend group or making a toast at dinner with close family.
Practice deep breathing to relieve social stress.
Reduce negative thinking by challenging them.

Separation Anxiety Disorder

Characterized by excessive fear/anxiousness about separating from specific people beyond the appropriate level of the individual’s age, separation anxiety disorder prevents people from functioning properly. Matthew Minarik says that they may be constantly worried about losing their loved ones, have nightmares about separation, and/or be reluctant to sleep away from home.

Coping Mechanisms

Replace negative thoughts with positive thoughts.
Focus on the fact that feelings of separation anxiety are temporary.
Keep busy with things like walking, finding somebody to talk to, meditating, and spending time on a hobby.
Join a separation anxiety support group.

Health Anxiety

People with health anxiety persistently worry they’re ill or that they’re going to become ill. In this case, physical symptoms can replicate illnesses which are mistaken for serious medical concerns by the person with the disorder. Matthew Minarik reports that other symptoms include constantly checking the body for lumps or pain, seeking reassurance from medical professionals that they aren’t ill, and obsessively seeking health-related information on the internet.

Coping Mechanisms

Challenge health anxiety thoughts by writing a list of worries and pairing them with something a balanced friend or relative may say.
Slow down and reduce things that make health anxiety worse to return to a level state gradually.
Focus on the environment by following the 5, 4, 3, 2, 1 mindfulness technique.
Understand self-diagnosing is an unhelpful activity.

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« Long Covid? It Takes Guts

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11Oct

Another report minimizes long COVID risk. Long haulers say the threat is being ignored

Posted by: admin Categories: PULMONARY DISEASES

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When Erica Hayes was infected with the SARS-CoV-2 virus in November 2020, her symptoms were mild and she didn’t even have a cough. It’s what followed that was worrisome: extreme weakness, such that she couldn’t even lift her arms up to fold laundry; a racing heart that felt like it would burst out of her chest just from cooking a meal; and her body forgetting to breathe on its own, leaving her gasping for breath.

Although her doctor reassured her she wasn’t having a heart attack, which presents with similar symptoms, she went to the emergency room to get checked out. They, too, told her these were just side effects of COVID-19 that would pass along with the infection. But days went by. Then weeks, and years.

“I have spent months where I'm very limited and even getting out of bed is unbelievably uncomfortable because of the light and sun sensitivity, and I can't even think or talk at all,” Hayes told Salon in a phone interview. “You can't move. It’s just like a living dead state.”

“You can't move. It’s just like a living dead state.”

Hayes was diagnosed with long COVID, a condition in which the symptoms of COVID infection last for weeks or far longer, and over the course of nearly three years her condition continued to worsen. She was also diagnosed with a host of secondary conditions, including myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS), asthma, chronic sinusitis, a positional tremor and orthostatic hypotension, which causes sharp changes in blood pressure that make her faint.

A mother of two, Hayes needed a wheelchair to prevent her from hurting herself if she were to collapse in or outside her home. But her first physical therapist didn't want to prescribe her one because they didn’t want her to become dependent on it, she said. Eventually, her cardiologist did write her a prescription for a motor scooter, but it couldn’t be delivered for six months and she ended up having to create a GoFundMe to get one sooner herself.

Hayes, a user experience designer who made websites before her condition put her out of work, is one of an estimated 18 million adults to be diagnosed with long COVID and one of an estimated half million people who have stopped working because of it. Many with long COVID have come together in grassroots patient advocacy groups because so many of them feel they have been forgotten and dismissed by the medical community. Without a cure or many effective treatments in sight, many are still adapting to a new life with what looks like could be lifelong disabilities.

“All of my conditions that I’ve been diagnosed with since having COVID are lifelong conditions,” Hayes said. “No one’s telling me I will regain a quality of life that would let me get back to work.”

Some in the long COVID space say it’s one of many recent attempts to minimize long COVID, which has been called the greatest mass-disabling event in human history.

Last month, an article published in the BMJ argued that the body of research used to estimate the prevalence of long COVID was flawed and exaggerated, suggesting a portion of those 18 million are not sick with the condition. But some in the long COVID space say it’s one of many recent attempts to minimize long COVID, which has been called the greatest mass-disabling event in human history. Many of those who do have long COVID, sometimes called long haulers, are all too familiar with having their condition erased and say there needs to be more research and resources dedicated to finding treatments for long COVID.

“It shouldn't really matter if we're 1% of the population or 5%,” Hayes said. “People are suffering. It’s a really ableistic point of view … When people talk about how [severe COVID-19] is only in the elderly or only people with pre-existing conditions, it’s hinting at placing value on human life.”

The symptoms for long COVID — a debilitating illness following a COVID-19 infection that can affect the brain, heart and lungs — vary from person to person, but may include extreme fatigue, headaches, nausea or even some symptoms that mirror those caused by neurodegenerative diseases. The Centers for Disease Control and Prevention estimate that between 7% of the U.S. population or one in five people who have had a SARS-CoV-2 infection develop long COVID.

It’s unclear what causes long COVID in some but not others, however recent research has highlighted that people with long COVID have lower levels of cortisol, which could explain the fatigue, and that dormant viruses in the body may be reactivated by COVID infection. Some studies also suggest that reservoirs of SARS-CoV-2 virus may also be lingering in long COVID patients.

“There was a purposeful decision to make the diagnostic criteria broad so that we did not leave anyone behind."

It can take decades for medical researchers to understand a condition and come up with effective treatments. Dr. David Putrino, a long COVID researcher and professor of rehabilitation medicine at the Icahn School of Medicine at Mount Sinai, said he thinks it will be five to 10 years before the medical community can definitively say how many people had or have long COVID.

“The point is, we know it’s a nonzero and there are enough cases of long COVID in America and around the world that mean it doesn't meet the criteria of a rare disease or illness,” Putrino told Salon in a phone interview. "We know that in nontrivial and nonsignificant cases, an acute COVID infection leads to a chronic disability that currently doesn't have a cure.”

The authors of the BMJ study did not respond to Salon's request for comment before publication of this story. In the paper, the authors state that overestimating long COVID could increase social anxiety and healthcare spending, while also diverting resources from those who do have long COVID or leaving untreated other conditions misdiagnosed as long COVID. One of the authors, Dr. Vinay Prasad, has frequently posted controversial pandemic messaging and has been accused of disseminating misinformation through blog posts with titles like, “Do not report COVID cases to schools & do not test yourself if you feel ill.”

“Inappropriate definitions and flawed methods do not serve those whom medicine seeks to help,” the study authors wrote. “Improving standards of evidence generation is the ideal method to take long COVID seriously, improve outcomes, and avoid the risks of misdiagnosis and inappropriate treatment.”

Yet the decision to cast a wide net when constructing diagnostic criteria for long COVID was intentional because COVID and long COVID are so new — and there were, and still are, so many unknowns surrounding these novel diseases, Putrino said.

Want more health and science stories in your inbox? Subscribe to Salon's weekly newsletter Lab Notes.

“There was a purposeful decision to make the diagnostic criteria broad so that we did not leave anyone behind,” Putrino said. “If we hadn't made the clinical case definition broad, individuals who have lapsing remitting symptoms — so they can work on the good weeks, five days a week, but on their bad weeks, they can only work one day a week — they would be left behind.”

A comprehensive long COVID review paper published in Nature Reviews Microbiology last January also suggests some long COVID studies were flawed but concludes instead that this likely underestimates the number of people with long COVID. Because PCR tests have a high false negative rate and COVID-19 was thought to only affect the respiratory system at first, some long COVID patients may have been missed, according to the study. Overall, long COVID commonly presents with any number of about 10 symptoms, but over 200 different symptoms have been traced back to the illness.

Further complicating estimates of how many people have long COVID is that vaccinations and natural immunity have over time reduced the number of people getting new SARS-CoV-2 infections.

“We should understand that these fluctuations in case counts have occurred because of the changes that have occurred to the virus, the changes that have occurred to our bodies and the changes that have occurred to our ability to mitigate and treat some of the pathobiology of COVID-19,” Putrino said. “But this idea that we were trying to erase long COVID so that we can get back to work does not align with the science.”

"This idea that we were trying to erase long COVID so that we can get back to work does not align with the science.”

Neurological conditions have historically been trivialized as madness, demonic possession or hysteria. Epilepsy, for example, was initially dismissed by the medical community before being taken seriously as an illness, said Jamie Saltzer, director of scientific and medical outreach at #MEAction, which advocates for people with ME/CFS. (Up to half of individuals with long COVID meet the criteria for having ME/CFS.)

“I think that that medicine goes through a cyclic process of refusing to acknowledge neurological disorders before slowly beginning to accept their existence and accept the necessity of real treatment as opposed to palliative and ineffectual interventions,” Saltzer told Salon in a phone interview.

Some lessons have been learned from what is known about neurological conditions like ME/CFS, including using paced rehabilitation that doesn’t overexert long COVID patients. But other missteps in the diagnosis and treatment of these conditions seem to be repeating themselves with long COVID. Just like ME/CFS is not adequately taught in the majority of U.S. medical schools, many providers still aren’t fully aware of the symptoms and research behind long COVID. And many patients with long COVID have their symptoms dismissed, just as many patients with postural tachycardia syndrome (POTS), a condition that causes rapid changes in blood pressure similar to Hayes’ orthostatic hypotension, is often misdiagnosed as a psychiatric condition.

Hayes said she found comfort in talking with some patients with these conditions who have been dealing with similar symptoms for years without many effective treatment options or a cure. So far, her doctors have been able to find a few medications that improve her quality of life and they are doing their best to help her, she said. But they, too, are frustrated with the lack of available treatment options they can prescribe, she added.

“A few of my doctors have learned a lot over the last few years and have confided in me how frustrating it is for them that they can't help me,” Hayes said. “[Long COVID] just keeps getting pushed under the rug, and I think it's easy to forget about us because whenever we are that severe, the doctors don't even see us.”

7 Techniques That Will Transform How You Manage Your Depression

Posted by: admin Categories: ANXIETY MANAGEMENT

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If you're struggling with negative thoughts or suicidal feelings, resources are available to help. In the US, call the Suicide and Crisis Lifeline at 988; in the UK, call the Samaritans at 116 123; and in Australia, call Lifeline at 13 11 14. Additionally, you can find help at these 13 suicide and crisis intervention hotlines.

It's officially fall outside, which means the sun is setting earlier in the day. For many people, that means they will see spikes in seasonal affective disorder, a form of depression that can affect their ability to function at work or maintain healthy relationships.

Managing symptoms of depression can feel impossible at times. If you're looking to get ahead of your depression symptoms -- seasonal or not -- try implementing these coping strategies to help manage your daily depression while still thriving.

And for more tips to help combat depression and stress, here are six practical strategies to manage stress and breathing exercises to help relieve your stress.

7 coping strategies for depression

The World Health Organization reports that approximately 280 million people in the world have been diagnosed with depression. Though depression is common, it's a serious health condition that shouldn't be taken lightly. Over 700,000 people die yearly from suicide, often resulting from depression.

If you're feeling depressed or extra stressed, there are ways to improve your mental health and live a fulfilling life.

Acknowledge your symptoms

No one knows you better than you. Look for signs and symptoms that may be out of the norm. Here are some to look out for:

You're feeling more withdrawn than usual.
You're behaving more erratically or impulsively than usual.
You're more irritable more often.
You're feeling sad, lonely or hopeless.
You're experiencing sleep disturbances.

It's always a good idea to pay attention to concerns expressed by close friends and family. If the people who love you are concerned about your mental health, they may be seeing symptoms of depression you aren't aware of.

If you're experiencing some or all of these symptoms, acknowledging that stress or depression may be the cause will help you get on the path to feeling better.

Give yourself some grace

Giving yourself some grace can mean different things to different people, but the general idea behind it is self-compassion. Practice extending to yourself the same compassion you show others. For example, if your friend were feeling down, what would you say? Now imagine saying the same thing to yourself in that situation.

It's perfectly OK not to fit into the cultural norms that leave you feeling pressured, stressed or anxious. For example, it's OK if you can't attend every social event or simply don't want to (see the next item).

Keep your plans realistic

Social situations like parties and other get-togethers can sometimes add to negative feelings or even social anxiety. Depending on your situation, you may have invitations to parties with friends, work, church and other social groups. Or you may have no invitations at all. Your self-worth isn't dependent on the number of events you attend. Accept only the invitations you wish to accept and avoid overscheduling.

Sometimes the unrealistic expectations are those we set for others. Then, if they don't quite muster up, we feel disappointed. Remember to avoid setting expectations for others.

Limit alcohol

Woman refusing wine from a friend. — Peter Cade/Getty Images

Don't be fooled into thinking the sometimes relaxing effects of alcohol override the negative effects. When too much is consumed, alcohol can quickly turn from relaxing to depressing. Alcohol is a central nervous system depressant and affects mood and behavior. Even after the alcohol is out of your system, hangovers are known to increase anxiety and stress levels.

To reduce the negative effects of alcohol, limit yourself to one to two drinks.

And you should consult your medical doctor before consuming alcohol while taking any prescribed antidepressants or antianxiety medications.

Get active

Exercise does more for you than just keeping you fit. Working out can also be extremely beneficial for your mental health. When you exercise, your body releases endorphins. These chemicals interact with your brain's receptors and can reduce your perception of pain. Endorphins can also boost your mood and reduce stress. If you don't feel like doing a strenuous workout, walking for just 20 minutes a day can make a big difference.

Lean on your family and friends

Spending time with people you enjoy can be a wonderful mood booster. Being in the company of those we love can increase our feelings of acceptance, comfort and security. If you're feeling down, it's OK to talk with your loved ones about it so they can give you the support you need. If they know what's going on with you, they can be a better support system.

Don't be afraid to get help

When you're showing signs of depression, help can come in several forms. But the most important thing to remember is never to be ashamed to ask for help. Whether it's talking to a loved one, seeking help from a mental health professional or discussing medication or treatment options with a medical provider, it's important to get the help you need.

For more tips on improving your mental health, check out our tips on boosting productivity and how to declutter your life.

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« Now Is the Time for Older Adults to Get the RSV Vaccine

A New Way to Reduce Stress: Try Mindful Breathing »

10Oct

World Mental Health Day: 5 ways to beat anxiety and change your life

Posted by: admin Categories: ANXIETY MANAGEMENT

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Anxiety is something that touches most of us, to a greater or lesser extent.

Although it may just be a temporary blip for some people, for many, anxiety is a diagnosed condition that blights their lives. Indeed, Mental Health UK estimates more than one in 10 people in the UK are living with an anxiety disorder – that’s over eight million of us.

And World Mental Health Day (October 10) is a chance to address the topic, agrees clinical psychologist Dr Kirren Schnack – author of the new book Ten Times Calmer: Beat Anxiety And Change Your Life.

“It’s a reminder that mental wellbeing is just as important as physical health,” she says, pointing out that anxiety disorders are among the most widespread mental health issues globally.

“Clinically, I’ve seen more and more people coming in with anxiety issue. The pandemic has played a significant role in this surge, introducing unprecedented levels of uncertainty, fear, and social isolation. At the same time, global economic instability and job losses have intensified stress and anxiety for many,” Schnack adds.

“The widespread use of digital technology and social media has exposed people to a constant stream of alarming news and comparison-driven content that also feeds anxiety.”

Schnack explains that anxiety disorders include generalised anxiety disorder (GAD), which causes chronic worry and hinders decision-making; health anxiety, where there’s an excessive preoccupation with diseases and illness; panic disorder, which is marked by sudden overwhelming panic attacks; and social anxiety, which leads to avoidance, isolation and low confidence.

“They can blight daily life through physical symptoms, cognitive impairment, social isolation, disrupted routines, and emotional distress,” she says.

Schnack suggests these five ways to combat anxiety problems and find calm…

1. Calm your stressed nervous system

Anxiety places significant strain on the nervous system, Schnack explains, but there are simple daily practices that can help alleviate this stress. One is focusing on breathing, extending your exhale longer than your inhale.

To do this, Schnack says you need to inhale gently through your nose, pause for a few seconds, then exhale slowly and deeply, ensuring an extended exhale. “A longer exhale helps by increasing the activation of the body’s parasympathetic nervous system, which counteracts stress hormones, lowers heart rate, and reduces overall physiological stress,” she says.

She suggests around three to five of the breaths are repeated on multiple occasions throughout the day, and stresses that consistency is key. “Recognise that if anxiety has been a longstanding presence, it will take time and patience to restore your nervous system’s sense of safety and stability.”

2. Address anxious thoughts

Schnack explains that anxiety often generates anxious thoughts that can seem like undeniable facts that are often dwelled on and reacted to, thus intensifying anxiety. “To break free from this cycle, it’s crucial to consciously confront and process these anxious thoughts,” she says.

To do this, write a simple record, noting the date of your anxious prediction, describing what it was, and then, after a specified time like a day or two, return to what you’ve written and confirm whether the prediction was accurate by marking it as ‘yes’ or ‘no’. When the prediction doesn’t materialise, make a note of the actual outcome. Revisit the record, especially during anxious moments, and count the yes or no entries to reflect on your progress. “This practice trains your mind to adopt a broader, less anxious perspective,” explains Schnack.

3. Stop over-focusing on anxiety“People struggling with anxiety often find it challenging to shift their attention away from anxiety symptoms, leading to a persistent preoccupation that can worsen their problems,” says Schnack, who explains that this preoccupation can lead to excessive self-analysis, fixation on physical sensations or repetitive thoughts, and being hypervigilant.

To shift your attention away from overwhelming anxiety, Schnack suggests trying this exercise: choose a colour, such as blue, and actively seek out blue objects in your surroundings. Name them out loud, and count them as you move around, possibly describing the item too. “Strive to maintain this focus for a few minutes, switching to different colours if necessary. Again, consistency is crucial, so make an effort to practice this regularly whenever anxiety hijacks your attention,” she advises.

4. Learn to tolerate uncertainty

Recognising and addressing uncertainty is vital when dealing with anxiety, Schnack stresses. “You can’t resolve every uncertainty in life – the key lies in enhancing your ability to tolerate uncertainty so you can reduce your anxiety,” she explains. “Being more accepting of the fact that things may not always go as planned or that the future is uncertain can be incredibly liberating.”

To help build resilience against uncertainty, Schnack advises people to take a moment to slow down and not immediately engage in reactive behaviour demanded by uncertainty, such as checking, Googling or avoiding things.

Instead, she says, note your feelings, observing what uncertainty is doing to your mind and body, and write out an affirmation such as: ‘I’m feeling anxious because I’m uncertain about… My typical response to uncertainty is to engage in… behaviour. I recognise this only worsens my anxiety. My goal is to distance myself from anxiety rather than gravitate towards it. I can sit with the feeling of uncertainty for as long as I can, and build on this time until I get better and better at it.’

5. Gradually face your fearsConfronting your fears is an effective way to overcome them, observes Schnack, although this can often feel overwhelming. “When you confront your fears, you’re essentially acting in opposition to your anxious thoughts and what anxiety is telling you. This process weakens anxiety’s grip on you, and when the actual outcomes don’t align with your anxious predictions, your mind can naturally adjust its thinking.”

She suggests starting with small steps and gradually building up. So, for social anxiety, gradually start by saying a simple sentence or asking a basic closed question, and gradually building up from there.

For health anxiety, gradually reduce and eliminate excessive online researching about illness and diseases, starting with small-time durations and then building on that.

For panic disorder, gradually spend more time in places you typically avoid, starting with short durations like 30 seconds, then a few minutes, and gradually keep increasing the time.

“Remember to repeatedly face your fears to make meaningful progress – it’s not just a one time thing,” adds Schnack.

Ten Times Calmer: Beat Anxiety And Change Your Life by Dr Kirren Schnack is published by Bluebird, priced £16.99. Available now.

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10Oct

5 ways to beat anxiety and change your life

Posted by: admin Categories: ANXIETY MANAGEMENT

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Anxiety is something that touches most of us, to a greater or lesser extent.

And World Mental Health Day (October 10th) is a chance to address the topic, agrees clinical psychologist Dr Kirren Schnack – author of the new book Ten Times Calmer: Beat Anxiety And Change Your Life.

“It’s a reminder that mental wellbeing is just as important as physical health,” she says, pointing out that anxiety disorders are among the most widespread mental health issues globally.

“Clinically, I’ve seen more and more people coming in with anxiety issue. The pandemic has played a significant role in this surge, introducing unprecedented levels of uncertainty, fear, and social isolation. At the same time, global economic instability and job losses have intensified stress and anxiety for many,” Schnack adds.

“The widespread use of digital technology and social media has exposed people to a constant stream of alarming news and comparison-driven content that also feeds anxiety.”

Schnack explains that anxiety disorders include generalised anxiety disorder (GAD), which causes chronic worry and hinders decision-making; health anxiety, where there’s an excessive preoccupation with diseases and illness; panic disorder, which is marked by sudden overwhelming panic attacks; and social anxiety, which leads to avoidance, isolation and low confidence.

“They can blight daily life through physical symptoms, cognitive impairment, social isolation, disrupted routines, and emotional distress,” she says.

Schnack suggests these five ways to combat anxiety problems and find calm…

1. Calm your stressed nervous system

Man outside in nature taking some deep breaths — Breathing exercises can calm nerves (Alamy/PA)

Anxiety places significant strain on the nervous system, Schnack explains, but there are simple daily practices that can help alleviate this stress. One is focusing on breathing, extending your exhale longer than your inhale.

To do this, Schnack says you need to inhale gently through your nose, pause for a few seconds, then exhale slowly and deeply, ensuring an extended exhale. “A longer exhale helps by increasing the activation of the body’s parasympathetic nervous system, which counteracts stress hormones, lowers heart rate, and reduces overall physiological stress,” she says.

She suggests around three to five of the breaths are repeated on multiple occasions throughout the day, and stresses that consistency is key. “Recognise that if anxiety has been a longstanding presence, it will take time and patience to restore your nervous system’s sense of safety and stability.”

2. Address anxious thoughts

Schnack explains that anxiety often generates anxious thoughts that can seem like undeniable facts that are often dwelled on and reacted to, thus intensifying anxiety. “To break free from this cycle, it’s crucial to consciously confront and process these anxious thoughts,” she says.

Woman sitting on the sofa at home writing in a journal — Write anxious thoughts down (Alamy/PA)

To do this, write a simple record, noting the date of your anxious prediction, describing what it was, and then, after a specified time like a day or two, return to what you’ve written and confirm whether the prediction was accurate by marking it as ‘yes’ or ‘no’. When the prediction doesn’t materialise, make a note of the actual outcome. Revisit the record, especially during anxious moments, and count the yes or no entries to reflect on your progress. “This practice trains your mind to adopt a broader, less anxious perspective,” explains Schnack.

3. Stop over-focusing on anxiety

“People struggling with anxiety often find it challenging to shift their attention away from anxiety symptoms, leading to a persistent preoccupation that can worsen their problems,” says Schnack, who explains that this preoccupation can lead to excessive self-analysis, fixation on physical sensations or repetitive thoughts, and being hypervigilant.

To shift your attention away from overwhelming anxiety, Schnack suggests trying this exercise: choose a colour, such as blue, and actively seek out blue objects in your surroundings. Name them out loud, and count them as you move around, possibly describing the item too. “Strive to maintain this focus for a few minutes, switching to different colours if necessary. Again, consistency is crucial, so make an effort to practice this regularly whenever anxiety hijacks your attention,” she advises.

4. Learn to tolerate uncertainty

Recognising and addressing uncertainty is vital when dealing with anxiety, Schnack stresses. “You can’t resolve every uncertainty in life – the key lies in enhancing your ability to tolerate uncertainty so you can reduce your anxiety,” she explains. “Being more accepting of the fact that things may not always go as planned or that the future is uncertain can be incredibly liberating.”

To help build resilience against uncertainty, Schnack advises people to take a moment to slow down and not immediately engage in reactive behaviour demanded by uncertainty, such as checking, Googling or avoiding things.

Instead, she says, note your feelings, observing what uncertainty is doing to your mind and body, and write out an affirmation such as: ‘I’m feeling anxious because I’m uncertain about… My typical response to uncertainty is to engage in… behaviour. I recognise this only worsens my anxiety. My goal is to distance myself from anxiety rather than gravitate towards it. I can sit with the feeling of uncertainty for as long as I can, and build on this time until I get better and better at it.’

5. Gradually face your fears

Confronting your fears is an effective way to overcome them, observes Schnack, although this can often feel overwhelming. “When you confront your fears, you’re essentially acting in opposition to your anxious thoughts and what anxiety is telling you. This process weakens anxiety’s grip on you, and when the actual outcomes don’t align with your anxious predictions, your mind can naturally adjust its thinking.”

She suggests starting with small steps and gradually building up. So, for social anxiety, gradually start by saying a simple sentence or asking a basic closed question, and gradually building up from there.

For health anxiety, gradually reduce and eliminate excessive online researching about illness and diseases, starting with small-time durations and then building on that.

For panic disorder, gradually spend more time in places you typically avoid, starting with short durations like 30 seconds, then a few minutes, and gradually keep increasing the time.

“Remember to repeatedly face your fears to make meaningful progress – it’s not just a one time thing,” adds Schnack.

Ten Times Calmer book jacket (Bluebird/PA) — Ten Times Calmer (Bluebird/PA)

Ten Times Calmer: Beat Anxiety And Change Your Life by Dr Kirren Schnack is published by Bluebird. Available now.

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« Is Your Cough Due to ‘Long Cold’ or Long COVID? Doctors Explain

Virginia Department of Health Conducts Study on Long COVID in Central Virginia »

2Oct

Vaping Away Stress and Anxiety: How CBD Vape Can Help You Find Calm

Posted by: admin Categories: ANXIETY MANAGEMENT

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Let’s talk about something we all experience at some point in our life – stress and anxiety. Stress typically kicks in when we face challenges or feel threatened, while anxiety is that uneasy feeling we get about an upcoming event or situation. These emotions can spring from various sources, like work pressure, relationship troubles, financial woes, or health concerns.

If you’re someone who suffers from stress or anxiety, you might want to consider turning to CBD vape as a way to find some much-needed relief. In this article, we’ll take a closer look at how CBD vape can help you find calm.

Why People Turn to CBD Vaping for Stress and Anxiety Relief
Now, let’s delve into the world of CBD vaping, a popular choice for those seeking the soothing effects of CBD.

Picture this: you heat up a liquid, often called e-juice or vape juice, and it contains CBD oil. As it warms, the oil transforms into a gentle vapor that you breathe in, allowing it to seep into your lungs.

When you take a puff of CBD through vaping, it’s like a quick chat between CBD and your endocannabinoid system’s receptors. These receptors reside in areas responsible for emotions and how you respond to stress, like the amygdala and hippocampus. CBD steps in and starts helping with neurotransmitters.

The resultant effects promote a calm, serene, and relaxing feeling for the user. CBD vaping can also effectively reduce the physical symptoms of anxiety, such as increased heart rate and fast breathing. This is because CBD may help to reduce the activity of the sympathetic nervous system, which is responsible for the body’s “fight or flight” response.

Are you wondering whether this CBD thing really works? A 2019 study found that CBD can effectively reduce anxiety in people with social anxiety disorder. So, if you’re in the midst of a stress and anxiety battle, you might want to give CBD vape a try.

Choosing the Right CBD Vape for Your Stress-Busting Journey
So, you’ve decided to give CBD vaping a whirl in your quest to conquer stress and anxiety. Excellent choice! But, let’s make sure you’re armed with the right knowledge when selecting your CBD vape:

Type of CBD
Okay, first things first – there are three flavors of CBD out there. Think of them like ice cream choices:

Full-spectrum CBD contains all the cannabinoids in the cannabis plant, including THC. Broad-spectrum CBD has all of the cannabinoids except for THC. Isolate CBD contains only CBD.

If you’re THC-shy or don’t want to join the “high” club, you’ll want some broad-spectrum or isolate products.

Quality and Brand
Now, quality matters. You want the best ice cream for your sundae. In the same way, you want only the best products. Look for products made from top-notch, organically-grown hemp. Trustworthy brands will even flaunt their third-party testing results, like a seal of approval. This ensures you’re getting a safe and potent product.

And hey, if you’re all about flavors, no worries! The CBD vape world has its own ice cream parlor – mint, citrus, berry, you name it! Choose a flavor that tickles your taste buds.

Dosage
The right CBD dose isn’t a one-size-fits-all affair – it’s more like finding the perfect ice cream scoop for your cone. Your weight, how serious your stress is, and how well you and CBD get along all play a part.

But here’s the scoop – start small. Grab the baby-sized cone (figuratively speaking) with a low dose, then slowly upgrade as needed. And if you’re in doubt, give your doctor a call, especially if you’ve got other health stuff going on.

Vaping vs. Smoking
Now, about the whole vaping vs. smoking thing – picture this: one is great; the other not so much. A recent study (yes, science!) suggests that vaping is kinder to your lungs than smoking. Smoking can really mess up your lungs, but vaping seems to leave them in a happier place.

Plus, vaping doesn’t seem to flip any genetic switches that could lead to lung trouble. It’s like choosing a healthier path for your lungs.

Sure, vaping might bring along a few side effects, like a dry mouth or feeling a bit woozy. But no biggie – these are usually short-lived and vanish on their own. And if you ever experience something more severe, don’t hesitate to talk to your doctor.

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15Sep

Virtual Reality Therapy: A Breakthrough for Student Mental Health – Trak.in

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This is a Guest Blog by Mr. Aarul Malviya, Founder of Zamit

It goes without saying that the new-age edtech is transforming the entire learning journey for students and learners. And among other things, virtual reality has proved to be a key technology prompting and shaping a deeply immersive and interactive learning experience for them.

Virtual Reality Therapy: A Breakthrough for Student Mental Health

But not many are aware that virtual reality can even be leveraged to make psychological interventions and treat people including students for their mental health conditions. Indeed, lying at the confluence of virtual reality technology and the realm of psychological tools and techniques, virtual reality therapy (VRT) has been known to address several mental health issues including a range of phobias, social anxiety disorder, generalized anxiety disorder, panic disorder, acute and chronic pain, addiction etc. Although the idea of using virtual reality for therapy is not entirely new, the advent of modern VR headsets and related paraphernalia has really given a new momentum to VRT.

How VRT works

Employing a VR headset or a computer game and creating a computer-generated 3D virtual world, VRT uses the innate ability of virtual reality technology to simulate real-life situations and interactions. As such, it can elicit physiological and psychological responses from individuals including students, responses that can be measured by the level of stress hormones and other biological indicators such as heart rate or breathing rate, sweat response, blood pressure etc. When combined with psychological techniques such as cognitive behavior therapy, Acceptance and Commitment Therapy (ACT), and psychodynamic therapies, virtual reality can show good results with students and other patients.

Common mental health conditions among students

In an increasingly competitive educational and work environment, students have been found to be particularly vulnerable to a wide array of mental disorders, anxieties and phobias. From the widely known exam and academic performance related anxieties, to worries pertaining to their upcoming achievements or possible failures in cocurricular and extracurricular activities, to the usual peer pressure forcing them to conform to the beliefs and expectations of others, to the fear of speaking or participating in a public event, to the fear of handling oneself socially with other students, to the fear of being taken away from parents and loved ones, to the fear of the dark and the supernatural elements, and to phobias such as that of height or a water body, young students are going through a lot in their everyday lives. In technical terms, some of these conditions can be roughly categorized as generalized anxiety disorder, panic disorder, separation anxiety disorder, phobias including social phobias, among others.

Why VRT can be effective with young students

With such a wide range of worries and mental conditions possibly afflicting students, virtual reality therapy emerges as a powerful mode of treatment. One of the biggest reasons why VRT can be particularly helpful with young students is the fun and the novelty factor associated with it. Using a VR headset or a computer game-driven virtual environment would be a huge attraction for students who would be naturally expected to cooperate more with the therapist examining him. One common type of VRT is what is termed Virtual Reality Exposure Therapy or VRET, which involves exposing the patient or the student in this case to anxiety or phobia-inducing stimuli. A big advantage of using VRET is that the therapist has complete control over the treatment environment and depending on the nature or the magnitude of the disorder can increase or decrease the intensity and the duration of the exposure to the student patient. Another advantage is that an extreme event involving physical danger and that has been a source of constant anxiety for the student can be easily replicated in the virtual environment ‘safely’ while allowing the therapist to carry out relevant therapy. In other words, VRT can provide stimuli for young students who are unable to envisage imaginary scenarios and are extremely resistant to experience real situations. As such, VRT is more practicable as compared to real physical therapy sessions. Equally important is that VRT saves students from embarrassment in front of other students and allows them to maintain their privacy.

A few illustrations of VRT’s efficacy for students

There are studies that attest to the success of VRT on students with mental conditions. A study found VRT successful with students who suffered from public speaking anxiety (PSA), a condition that also impacts a large number of adults too. Similarly, there are studies wherein VRT has been found to have reduced levels of anxiety, stress and pain among children. In another study, it has also helped children in experiencing reduced pain while undergoing painful medical procedures. In fact, VRT has even been found to show promise for improving motor skills of children.

In sum, VRT holds great potential for the treatment of school children with mental conditions. Today, there are commercially available VRT systems in the market meant exclusively for psychology professionals and therapists. In fact, there are headsets being developed now that don’t even require an external computing device. So, thanks to virtual reality technology, young students can both learn and get treatment for their mental/emotional conditions.

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9Sep

Unmasking Fear: Understanding Different Types and Effective Treatments

Posted by: admin Categories: ANXIETY MANAGEMENT

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Fear is a universal emotion that manifests in various forms, impacting people differently. This comprehensive article explores different types of fear, delves into their underlying causes, and provides insights into effective treatments and strategies to overcome them, helping individuals lead happier, more fulfilling lives.

Section 1: Types of Fear

Common Fears: Discuss common fears such as fear of heights, spiders, flying, and public speaking, exploring their prevalence and potential triggers.

Social Anxiety: Examine social anxiety disorder, characterized by an intense fear of social situations, and outline treatment options.

Generalized Anxiety Disorder (GAD): Explore GAD, a chronic condition marked by excessive worry and anxiety, and delve into therapeutic approaches.

Phobias: Detail specific phobias like agoraphobia, claustrophobia, and arachnophobia, along with exposure therapy and cognitive-behavioral treatments.

Post-Traumatic Stress Disorder (PTSD): Discuss PTSD, its connection to trauma, and effective treatments like EMDR therapy and cognitive processing therapy.

Existential Fear: Delve into existential fears related to the human condition, mortality, and meaninglessness, and explore philosophical and psychological perspectives.

Section 2: Causes and Triggers

Psychological Roots: Examine the psychological origins of fear, including childhood experiences, conditioning, and cognitive biases.

Biological Factors: Explore the role of genetics, brain chemistry, and the fight-or-flight response in fear responses.

Environmental Influences: Discuss how external factors, such as trauma, stress, and cultural influences, can contribute to fear development.

Section 3: Treatment Approaches

Therapeutic Interventions: Explain the effectiveness of various therapeutic approaches, including cognitive-behavioral therapy (CBT), exposure therapy, and dialectical behavior therapy (DBT).

Medications: Explore how medications like anti-anxiety drugs and antidepressants can complement psychotherapy in fear management.

Mindfulness and Meditation: Highlight the role of mindfulness and meditation practices in reducing fear and anxiety.

Lifestyle Changes: Discuss the impact of lifestyle modifications, such as regular exercise, a balanced diet, and adequate sleep, on fear reduction.

Section 4: Self-Help Strategies

Breathing and Relaxation Techniques: Teach practical relaxation techniques like deep breathing, progressive muscle relaxation, and guided imagery.

Positive Affirmations: Explain how positive affirmations can reframe negative thought patterns and boost self-confidence.

Journaling and Self-Reflection: Encourage self-exploration through journaling and reflective exercises to understand and address fears.

Section 5: Seeking Professional Help

Recognizing the Need: Emphasize the importance of recognizing when professional help is necessary and seeking assistance without stigma.

Therapist Selection: Offer guidance on choosing the right therapist or counselor for specific fear-related issues.

Fear, in its myriad forms, can be debilitating, but it is not insurmountable. By understanding the types and causes of fear and exploring effective treatments, individuals can reclaim control over their lives, gradually diminishing the grip fear holds over them. Remember that seeking help is a sign of strength, and with the right strategies and support, fear can be overcome.

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5Sep

Why ignoring it will just bring more stress

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Kharissa Parker is a news producer, writer, certified health coach, and “Holistic Hustle” columnist for Startland News. The opinions expressed in this commentary are the author’s alone. For more of her self-care tips on how to keep your cup full, visit kparker.co.

Seventy-two percent of people experience stress to the extent that it interferes with their lives, according to the Anxiety & Depression Association of America, and 28 percent say they have anxiety or have had a panic attack. Though these numbers are high, only 9 percent have actually been diagnosed with an anxiety disorder.

Because of how anxiety appears, it’s easy to write it off as just being a little stressed or needing to take a break. Confusing stress with anxiety is a common mistake and can be one of the reasons why many people go undiagnosed. Understanding the difference between the two and how anxiety shows up at work can help make sure you get the help you need.

The difference between stress and anxiety

Medical News Today says that stress happens “in response to a recognized threat.” It’s prompted by a specific situation and goes away once the circumstances end. Stress is also a natural bodily response and doesn’t always have to be negative.

Anxiety, on the other hand, “may not have an identifiable trigger” and can linger on even after any apparent threats are long gone. Anxiety can be caused by stress that’s not properly handled and doesn’t yield any benefits.

What generalized anxiety disorder looks like

While there are only three different types of stress, there are several different types of anxiety disorders. WebMD lists them as generalized anxiety, panic disorder, social anxiety disorder, specific phobias, agoraphobia, separation anxiety, selective mutism, and medication-induced anxiety disorder. We won’t go through each of them here, but generalized anxiety is one of the most common. Some of the symptoms of generalized anxiety disorder include:

Not being able to relax
Constantly feeling on edge
Excessive and unrealistic worry
Unable to take control of thoughts
Tension in your muscles
Insomnia

When it comes to the workplace, Very Well Mind says that these symptoms can impact your ability to interact with colleagues, participate in meetings, give presentations, and meet deadlines. Generalized anxiety disorder can even make driving to work hard to do.

Coping with anxiety at work

When I really think about it, anxiety is totally internal. It’s an emotional reaction that inhibits mental clarity. Because of this, there are three practices in particular that I find to be most beneficial for coping with anxiety at work:

Breath work
Meditation
Grounding

When anxiety hits, our breathing becomes more shallow. It makes our heart rate increase and can cause us to get dizzy and possibly pass out. Breath work can help regain control. There are many types of breathing exercises. One of them is to inhale for four seconds, hold for four seconds, exhale for four seconds, hold for four seconds, repeat. Healthline says alternate-nostril breathing is another helpful technique for reducing anxiety.

There are several ways to meditate. In 2017, the University of Waterloo in Ontario, Canada published a study that found practicing mindfulness meditation for just 10 minutes a day can prevent racing thoughts brought on by anxiety. This type of meditation calls for you to focus solely on the present moment and center your attention on the breath.

Grounding is another technique that can bring the mind back to the present. It’s done by using your environment and five senses to reconnect with what’s happening right now.

You can use your sight by identifying certain colors or shapes in the room that you’re in or watching the clouds for a couple of minutes.
Keeping an essential oil or your favorite perfume nearby to smell when anxiety flares up is a way to use scent for grounding.
Listening grounding techniques can include literally listening to and identifying the sounds around you or turning on nature sounds, white noise, or a sound bath.
Taste can be used by savoring a square of chocolate, stick of peppermint, or even a slice of lemon.
Touch grounding can be performed by standing barefoot on grass (might want to do that one at home to avoid crazy looks from your co-workers), holding a hot cup of coffee or tea, massaging your temples, or cuddling the office pet.

Though anxiety and stress are sometimes used interchangeably, it’s important to remember that they are different. Anxiety can make you feel restless and is more about the ceaseless thoughts in your mind than what’s really happening in the world.

With breath work, meditation, and grounding, you can reclaim power of your thoughts and prevent your thoughts from having power over you.

Fueled by her expertise as a news producer, writer, and certified health coach, Kharissa Parker is passionate about helping entrepreneurs in Kansas City achieve their goals without sacrificing self-care. Check out her brand, The KP Method, and connect with her on Facebook, Instagram, and Twitter.

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