Tag Archives: mentalhealthsupport

Preventing A Relapse

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We made it to the last few days of July! Did a particular topic resonate with you? Do you know someone who could benefit from the advice shared one the past several weeks? All the hard work can go to naught, if we don’t know how to prevent a relapse. 

Relapse is a term usually referring to alcohol and drugs. However, it can be applied to any habit. Maybe you stuck to your diet for weeks, and then overindulged at an office birthday party. Maybe you went 10 years without a cigarette, and then bought a pack when you broke up with your boyfriend or girlfriend. Remember that your ultimate success in developing healthy habits is more important than any backsliding. Think of relapses as part of a process, rather than unpredictable events. If you pay attention to what you’re feeling and thinking, you may be able to avoid a setback.

Try these techniques:
  1. Deal with emotions. Your feelings may be the first sign that you’re headed for a fall. Accepting your anger and sadness will help you find new and more constructive ways of managing them.
  2. Build support. Surround yourself with family and friends who will encourage you and give you useful feedback. Let them know how they can help you. You might want to search for support groups in your community or participate in forums online.
  3. Know your triggers. You sometimes need to limit contact with old friends who engage in the habit you’re trying to break. Certain places or situations could also make you vulnerable to relapsing.
  4. Wait it out. What if you have an urge to go on a shopping spree or bite your nails? Try waiting 5 or 10 minutes to see if it passes. It’s a quick solution that often works.
  5. Seek moderation. Being too strict with yourself can backfire. A restrictive diet makes junk food look more tempting. Allowing yourself a low-calorie dessert like fruit could help you avoid binging on donuts and cheesecake.
  6. Focus on consequences. Before you take a step backwards, think through what will happen. Is wasting time on social media causing you trouble at work?
  7. Practice self-care. Protecting your physical and mental wellbeing is essential for reaching your goals. Eat sensible amounts of whole foods, exercise regularly, and make sleep a top priority.
Recovering From a Relapse

If it’s too late to prevent a relapse, you can still turn things around. Put your mistakes behind you and keep building on the progress you’ve already made. Some or all of these strategies will help you get back on track.

  1. Face the truth. It can be difficult to admit that you’ve relapsed. Be honest with yourself and take accountability for your decisions.
  2. Remember your purpose. It may help to think about your original reasons for making changes in your life. They may be so compelling that you’ll be ready to try again, or you may need to find another source of motivation.
  3. Forgive yourself. Be kind and compassionate toward yourself, especially while you’re struggling. Use your self-talk to boost your confidence. Let go of the past and concentrate on what you can do today.
  4. Break it down. Trying to make lifelong commitments may seem overwhelming. Pick a time frame that’s realistic for you. You might aim to sustain your new habits for a single day or even an hour at a time.
  5. Take action. Regain momentum by taking a positive step forward immediately. If you’re trying to stop overspending, leave your credit cards at home unless you’re planning to make a specific purchase. If you want to cut down on complaining, start a gratitude journal.

Think of relapses as a learning opportunity that helps you to find out more about yourself. Each time you temporarily lose a little ground, you gain more insight into what you need to do to make positive changes in your life.

Use these free worksheets to help you sty focused.

To Your Success,
Juan

All You Need To Know About The History of PTSD

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Photo : Yay Images

Dear Readers,

Welcome to April! This month, we will focus on Post Traumatic Stress Disorder. There is quite a bit to learn, so let’s start at the beginning. Two years ago all our lives were considerably upended. I live in NYC, and still have  very vivid memories waking up to reports, of another 800-900 souls who lost battle with COVID-19 the day before. The virus raged through the city. With more than 9 million of us packed into in small spaces, it was a recipe for the disaster it was.

The NYC Health Commission has been relentless. Every day, there is a television ad imploring residents to be mindful of our mental health. Free counseling and advice is avaialble to those who are struggling. It’s not a stretch to say many are suffering from pandemic related PTSD.  Many people associate post-traumatic stress disorder (PTSD) with combat soldiers. But many were never in the military. Any traumatic event can result in PTSD.

Post-Traumatic Stress Disorder (PTSD), a trauma or stressor related disorder, is debilitating, and affects roughly 7-8% of the population, according to the U.S. Department of Veteran Affairs. Sufferers experience  symptoms brought on by a traumatic event or series of events. Though PTSD is most commonly associated with people who served in the military, anyone who goes through a traumatic experience is at risk for developing it. 

The American Psychiatric Association defines PTSD this way; a psychiatric disorder that may occur in people who have experienced or witnessed a traumatic event such as a natural disaster, a serious accident, a terrorist act, war/combat, or rape or who have been threatened with death, sexual violence or serious injury.

Populations commonly exposed to traumatic events have a higher average of PTSD than the average citizen. Soldiers who served in Operation Iraqi Freedom (OIF) and Enduring Freedom (OEF) returned with a 10-20% rate of PTSD. Of those who served in the Vietnam War, around 15% were diagnosed with PTSD.  

                                                             HISTORY OF PTSD
Although PTSD has been around for centuries, it wasn’t added to the Diagnostic and Statistical Manual of Mental Disorders until 1980. The term became much more familiar to the common American after the Vietnam War. In other times in American history, PTSD was referred to as other things. Physicians noted changes in people, usually soldiers, that couldn’t be wholly explained by wounds or injuries.

A FEW NAMES USED TO DESCRIBE PTSD BEFORE 1980

  • Nostalgia. Coined by Swiss physician Dr. Johannes Hofer in the late 1600s to describe soldiers experiencing deep despair, homesickness, sleeplessness and anxiety. 
  • Soldier’s/irritable heart. Used by Dr. Jacob Mendez Da Costa, to describe physical issues soldiers in the Civil War, not related to combat wounds; constricted breathing, heart palpitations, and other cardiovascular ailments
  • Railway spine or railway brain. PTSD terms not related to soldiers. During the 1800s, railroad travel became very common. It also saw a stark rise in railroad related accidents. People who survived these accidents sometimes suffered from anxiety and sleeplessness, referred to as railway brain.
  • Shell shock. Term used after World War I. A particularly brutal war, with many soldiers coming home experiencing things like anxiety, nightmares, impaired sight and vision, tremors, and fatigue. They were directly exposed to exploding shells on the battlefield, giving the name “shell shock” it’s origin.
  • Gross stress reaction. Used in the DSM-I in 1952 to diagnose psychological issues connected to traumatic events. It was believed symptoms would only last a short period of time. If they persisted longer than 6 months, it was no longer thought to be related to a specific traumatic event.
  • Adjustment reaction to adult life. In 1968, PTSD-related terms were removed and replaced with the words “adjustment reaction to adult life.” Many experts believe this change failed to truly encompass the disorder and related complications and was a step in the wrong direction.
  • Post-traumatic stress disorder. Officially added to the DSM-III in 1980. Writers of the DSM-III used symptoms from people who had survived traumatic events such as war veterans, Holocaust survivors, and sexual victims to help develop the diagnosis description.

PRE 1980’S DEFINITIONS

The 1980s term PTSD was a major shift in the way people began to view reaction to trauma. During World War I, many perceived soldiers with PTSD symptoms as being weak or feeble. It was thought that the things they were feeling were due to a poor constitution. 

The change during the 1980s put PTSD in an entirely new light. According to the U.S. Department of Veterans Affairs. “From an historical perspective, the significant change ushered in by the PTSD concept was the stipulation that the etiological agent was outside the individual (i.e., a traumatic event) rather than an inherent individual weakness (i.e., a traumatic neurosis)” In other words, anyone can be susceptible to a physical and mental reaction to a highly traumatic life event. 

                                                 PTSD IN THE DSM-5 (IN 2013)
In 2013, the Diagnostic and Statistical Manual was updated. PTSD was changed from being categorized as an anxiety disorder, to a “trauma or stressor-related disorder.” One of the reasons for this change is that PTSD is not only exhibited as anxiety. 

Psychiatrist Dr. Tracey Marks explains: “with the Diagnostic and statistical manual that came out in 2013, it was moved to the category of trauma and stress-related disorders. The significance of this is that PTSD is more than anxiety. People have very complex emotions afterward that include guilt, shame, and anger and those are just examples…but lots of things more than just anxiety”.

Did any of this surprise you? Now that the history has been summarised, The next will look at the symptoms, in a two-part post. There is a lot to unpack, and I think it’s best to deliver some of the information in bite sized pieces. See you soon!

To Your Success,
Juan

 

Depression and Pain. Fighting Back

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Depression and pain

Are you aware of the connection between physical pain and depression? It’s important to understand the link, and how it affects your body and mind. This can help you with treatment and therapy. Let’s closely examine the depression and pain dilemma.

  1. Understand the depression and physical pain cycle. Health experts believe  depression and pain appear to share a cycle, which makes it difficult to see where one issue starts and ends. There is overlap between depression and pain.
  • As your depression gets worse or better, physical pain may get worse or better in sync. The two are interlinked in a complex way that makes it harder to treat. Pain can also make depression more difficult. If you’re not able to work, or do the activities you enjoy because of pain, it can lead to feelings of isolation, and increased feelings of worthlessness.
  1. Consider inflammation. Recent research points to the role of inflammation in both depression and pain. The higher the level, the more likely it will make depression worse, and pain levels can increase.

Fighting Back Against Depression and Pain

Using these strategies may alleviate your symptoms:

  1. Seek help for your depression. You may benefit from therapy or medications, specifically designed to manage depression. 
  1. Get help for your physical pain. You may have to make multiple doctors’ appointments to get to the root cause of the pain. But you want to ensure that whatever is causing your pain, is also being treated.
  1. Stay active. It’s easy to allow depression and pain to take over your world and hide. However, it’s crucial that you exercise and stay involved. 
  1. Lean on your support network. Whether it’s your friends, family, or coworkers, you need people in your life who understand you, and can help during a time of need. 
  1. Find something that you love. Experts point out that pursuing a hobby, or activity that you enjoy, can help bring you out of the cycle of depression and pain.  
  • Find something that brings you joy on a daily basis. This can range from cooking your favorite meals to dancing at a popular club. Try to find joy in smaller activities such as talking to a friend, reading a book, or writing down your thoughts. The key is to focus on positive activities that uplift, and help you forget the pain. 
  1. Learn to speak positively to yourself. Positive self-talk has been shown to reduce both depression and pain. 
  • Many athletes talk through the pain to finish a competition. You can use this technique to help manage your pain and depression. It’s important to focus on positive aspects of your life and personality. Avoid berating yourself over mistakes. Shift your focus away from negative ideas, habits, or suggestions. The more you practice positive self-talk, the better you get at it, and the greater influence you’ll have on your results.

Depression and physical pain are linked together. It’s not easy to see where one starts and the other ends. Nevertheless, you can take action to alleviate both. Try these techniques to make a positive difference in your life. As always, consult your medical and mental health provider to discuss your unique circumstances.


To Your Success,
Juan

Spot Hidden Signs of Depression In The Ones You Love.

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Depression isn’t always easy to spot in loved ones, especially if they are hiding it on purpose. Last month, when I began this mental health series, I mentioned the importance of checking in on your loved ones, the strong types, who often need support, but don’t ask for it. Pillars of strength,  at the first sign of trouble, they are the ones we seek out first. Sometimes, in our own self serving world, it’s easy to miss what’s being hidden. 

Useful strategies to help you discover if your loved one is suffering from depression:

  1. Why people hide their depression. It’s easier to hide the issues than face them head on People hide their depression because they’re scared and don’t want others to know what is happening to them. They are worried about losing their jobs or kids. Embarrassment is another reason. Depression still comes with a stigma, and they don’t want it attached to them. 
  1. They may overcompensate. To hide their depression, they overcompensate by being more outgoing than usual. Studies show they force themselves to be more outgoing and give fake smiles. It’s important to them that others think all is well.
  1. They have eating disorders. Issues with food are common among those with depression, including changes in appetite. They may eat too much or too little. Their diets may be out of control. If you notice these changes,  consider why they’re happening. Food can serve as an emotional trigger, often used to make themselves feel better or worse. 
  1. They have angry outbursts. These outbursts can become more frequent as the depression gets worse. An occasional angry outburst over a terrible situation is normal for everyone. However, if you notice frequent and strange angry outbursts, then consider this as a possible cry for help. 
  1. Their sleep patterns change. Unhealthy sleep patterns are an issue for those with depression. Sleep patterns that change for no reason may be a sign of a deeper issue. They may sleep too much or too little, and may complain about not getting enough sleep, yet refuse to go to bed. 
  • It’s important to look deeper into sleep issues. Why are they having trouble falling asleep or staying asleep? Or, why are they staying in bed for so long? Insomnia is frequently linked to depression. 
  1. They turn to addiction. Addiction and depression are often linked together. Addiction can come in many forms; food, drugs, alcohol, gambling or other behaviors. Risky behavior is an issue for people who suffer from depression.  It’s important not to ignore their cry for help. 
  1. They hide their feelings by keeping insanely busy schedules. Work, family, and volunteer activities can fill up the day and stop them from addressing their depression.This keeps them busy, provides a distraction from thinking, and helps to keeps us from questioning them.
  1. They have trouble thinking clearly. People who suffer from depression can often make bad decisions, refuse to reach any decision, and have trouble with their thoughts. They may also show difficulty in focusing on easy things. 

? I hope these tips helps you spot hidden depression in your loved ones. If are concerned a loved one is hiding Depression, dont wait for them to approach you and initiate a discussion, it might never happen. How you approach the conversation is crucial. Don’t pretend to be a know it all. Don’t start off by telling them “ I think you might be Depressed”. Start with love, let that lead you. Think how you might want to be approached, if a loved one tried to talk to you about Depression.

To Your Success,
Juan

Warning Signs of Suicide

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Suicide

I was married to a man who threatened to commit suicide if he didn’t get his way.  More than once. In our very short marriage, the emotional rollercoaster took everything out of me. You cant imagine what this does to a person’s psyche. I didn’t know it at the time, but came to realize, he was a Narcissist. His behaviors were extreme. This blog has some amazing resources, if you suspect you are in a relationship with a Narc.

Suicide is incredibly serious. Since Miss USA Cheslie Kryst’s death, I have watched several interviews with people in her circle. No one saw it coming. Almost all expressed dismay, at the thought of possibly missing the signs. Depression and Suicide are closely linked. In my line of work, we are required to ask about suicidal and homicidal ideation and intention, during every substantive encounter. 

Sadly, Suicide is the tenth leading cause of death in the US. Stats show nearly 50,000 suicides, and more than a million attempts. It appears that 70% of suicides are committed by white males, but more women attempt suicide than men. In general, the younger someone is, the less likely they are to commit suicide. Even so, there seems to be an onslaught of young people now taking their own lives. While some suicides are out of the blue, very often there are warning signs. Unfortunately, these warning signs often go unnoticed or worst, ignored.

Be aware of these common suicide warning signs, and you may save a life:

  1. Feeling hopeless. If someone is miserable and doesn’t believe there’s any hope of a better existence, suicide can be a logical conclusion for them. One possible cure for hopelessness is to prove that the ability to alter the future exists. For example, set one small goal; five pushups or to lose two pounds. Accomplishing a small goal is a way to prove that the future is alterable.
  2. Lack of interest in activities that were once pleasurable. This is one of the primary signs of depression. For instance, if you, or someone you know, has always loved to watch baseball, it would be unusual to suddenly lose interest in that activity.
  3. Talking about suicide. Many people that are considering suicide mention it at some point. If you know someone that seems interested in the topic of suicide, that’s potentially a serious warning sign. They might ask you how you’d commit suicide, mention it in the news, or even ask your opinion of people that have done it.
  4. Intentional isolation. People who drastically reduce their social interactions are often also contemplating suicide. When people are miserable, they tend to isolate themselves from everyone else in the world. If your normally sociable friend rarely makes an appearance, there could be an issue.
  5. Giving away possessions. People considering suicide can still be concerned about who receives their possessions when the smoke clears. They often start giving away their tools, furniture, pets, and anything else of value.
  6. Depression. Depression is a primary warning sign of suicide. Remember depression is treatable. There’s no reason to suffer passively, when there are so many treatment options available.
  7. Strong feelings of guilt or shame. People who commit suicide are frequently overwhelmed with feelings of guilt or shame. The best way to deal with these two emotions is therapy. Fortunately, there are many free resources available for this issue as well. An online search will turn up several good possibilities. 
  8. Saying goodbye to friends and family. Committing suicide is like taking a very long trip that you never come back from. Most of us wouldn’t leave on a long trip without saying goodbye. If it feels like someone is giving you a farewell for no apparent reason, that could be a warning sign of an impending suicide.
  9. Stating that others would be better off without them. Many people consider suicide, but decide against it because of the harm they realize it could cause to others. When someone believes that others would actually benefit from their death, that’s a serious warning sign that they intend to harm themselves.

Be on the lookout for these warning signs. Given the prevalence of suicide attempts in this country, you may know someone that will attempt suicide. You’ve likely known others that have considered it, whether you realize it or not.

Suicide is a significant cause of death. If you know the warning signs, you might be able to stop yourself, or someone you know, from ending their life needlessly. Ask, listen, and encourage them to seek help. The number for Suicide and Crisis Hotline is 1800 273 8255. 

If you have suffered the loss of a loved one, use this Depression and Loss worksheet, to help you work through your feelings

To Your Success,
Juan

How to End Anxiety Through Meditation

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When it comes to using meditation to manage anxiety, multiple studies have reached the same conclusion. Mindfulness can help you to stop worrying. Almost 7 million Americans experience Generalized Anxiety Disorder, and many more have occasional bouts of fretfulness due to pressures at work or home. While you can’t remove the stress from daily life, there are steps you can take to feel more at ease. Try these natural remedies.

Anxiety-Related Benefits of Meditation

Researchers have been studying how meditation affects a wide variety of health issues. The American Medical Association, reported that meditation appears to be most effective in addressing anxiety, depression, and pain management.

  1. Focus on now. Most anxiety tends to be centered on rehashing the past or anticipating the future. Meditation encourages you to engage fully with the present moment. Your attention switches from useless regrets and fears, to constructive endeavors.
  2. Connect with your body. Chronic anxiety takes a toll on your physical health through inflammation and other symptoms. Scanning your body reminds you to lower your shoulders and unfurrow your brow.
  3. Change your brain. Meditation alters your brain so your contentment will grow. Stress hormones decrease and serotonin levels rise. Gray matter enlarges, while the amygdala, which processes fear, shrinks.

How to Meditate to Reduce Anxiety

Meditation can be adapted to suit your individual needs. Take classes or sit at home for free on you own schedule.

  1. Start off gradually. The benefits of meditation can often be seen within a week or two, and even 10 minutes a day pays off. Set aside a brief time each day for contemplation.
  2. Clarify your purpose. You may want to use meditation as part of your spiritual practice or take a completely secular approach. Meditation is not necessarily religious. You can develop greater peace of mind with your own set of beliefs.
  3. Separate facts from feelings. Introspection helps you to distinguish between actual events and your inner thoughts and emotions. As you train yourself to think objectively, you can achieve greater control over your reactions.
  4. Develop insights. Examining your mind also helps you to understand yourself and others. You may discover the root causes of your anxieties and how best to deal with them. Maybe you’ll want to replace negative expectations with a sense of curiosity. Perhaps you’ll pay more attention to the kindness you receive from others instead of conflicts.
  5. See your doctor. While meditation is powerful, your physician may recommend treatments including cognitive therapy and medication if your anxiety persists. You can still practice meditation and other self-care to aid your recovery. Let your doctor know what you’re doing on your own.

Other Natural Anxiety Aids

Meditation is even more productive when you combine it with other healthy lifestyle choices. Take a look at your daily habits.

  1. Eat whole foods. A diet full of processed foods and sugar aggravates anxiety and depression. Get most of your calories from vegetables, fruits, whole grains, healthy fats, and lean proteins.
  2. Limit alcohol and caffeine. Too much coffee may give you the jitters, and self-medicating with alcohol usually backfires. See if cutting back makes a difference.
  3. Exercise more. Physical activity melts away anxiety and stress. That’s especially true for vigorous aerobic workouts like running or rowing. When I am at the gym, I have to force myself to leave. I find working out very addicting.
  4. Rest and relax. Fight anxiety with a good night’s sleep and occasional breaks during the day. Go to bed on a consistent schedule.

If anxiety is interfering with your life, help is available. Achieve greater peace of mind through meditation, and see your doctor if you need additional support. You tube has a lot of free meditation guides and resources.

To Your Success,
Juan

Can Changing Your Diet Really Help With Anxiety?

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Did you know your diet can affect anxiety levels? If you’re tired of only using medications for your anxiety, consider how you can incorporate lifestyle changes such as diet modifications. As with any change you may be considering, talk to your doctor ahead of time about any concerns you may have. 

Try these diet strategies to help lessen anxiety symptoms:

  1. Eliminate alcohol. Although there is a belief alcohol relaxes the body, it can be harmful for those with anxiety. Alcohol makes you more dehydrated. It can also affect hormone levels, and cause changes in your brain, including gamma aminobutyric acid (GABA) which helps to regulate anxiety.
  • If you drink too much, you may not be eating enough. Alcohol has a lot of calories and carbohydrates. Not getting the right nutrition can increase anxiety. Experts point out that the toxins in alcohol can increase anxiety attacks. 
  1. Watch out for caffeine. Kicking a caffeine habit is tough. However, eliminating caffeine can help reduce anxiety. 
  • Too much coffee can act like a stimulant for anxiety. Pay attention to other hidden sources. Red Bull might give you a much needed boost, however, the long term effects are detrimental. Caffeine can increase your heartbeat, and make you feel like you are having a panic attack
  1. Beware of refined sugars. Refined sugars can make anxiety worse, they hide in many of the foods you eat. They act like a stimulant.
  • Carefully read labels to ensure that there are no refined sugars. Consider downloading a free food and nutrition app, to help when grocery shopping. Refined sugars can be in many things that you might not even suspect, including bagels, cereals, oatmeal, crackers, and other products. Even canned vegetables may have unnecessary added sugar. 
  1. Get enough B vitamins. Research shows a lack of B vitamins in your body can contribute to anxiety.
  • It’s easy to get a deficiency of these vitamins, so try to eat more legumes, meats, eggs, rice, leafy greens, and other sources of these nutrients. Consider eating more asparagus and avocado. Studies have revealed that these two vegetables can lessen the symptoms of depression and anxiety. Avocado has B vitamins and asparagus have folic acid. 
  1. Look for your own triggers and eliminate them. You may have specific foods that trigger anxiety, so it’s important to determine which foods can negatively affect you. 
  • In some cases, the anxiety-triggering foods or beverages are linked to traumatic events. A difficult memory can rise to the surface after eating or drinking them, causing anxiety. In other cases, food intolerances and allergies may cause anxiety. There are reports that show Many of the common triggers include dairy, gluten, processed foods, soda, and fried foods.
  • Keep a food journal and track how you feel after eating dairy, fried foods, or other things you suspect may be triggers. Make a note about your emotional well-being before and after eating each item. This will help narrow down the list and make it easier to see what food should go. 

The food that enters your body can affect more than just the scale. It can also affect anxiety levels. Pay attention to what you eat each day and keep track of anxiety symptoms that manifest themselves after you eat certain foods. I hope this post helps you examine how diet does affect your mood. Once you have identified that both are linked, consider a Nutritionist consultation. Please feel free to share this article with anyone in your circle!

To Your Success,
Juan

What You Need to Know About Health Anxiety

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When you’re living through a pandemic, it’s natural to pay more attention to any symptoms that seem suspicious. However, if these concerns are interfering with the quality of your life, you may be experiencing health anxiety.

That’s the modern name for what used to be called hypochondria. It often starts in early adulthood and grows more serious as you age. You may be convinced that you have one or more major illnesses, even if lab tests and other evidence prove otherwise. Health anxiety varies in intensity. You may be able to put your mind at rest with some effort on your own, or you may need to seek professional care. Try this guide for understanding your options.

Medical Care for Health Anxiety:

  1. Consider counseling. Health anxiety is often connected to other disorders, including other forms of anxiety. You may benefit from cognitive behavior therapy or similar methods that can help you address your overall well being.
  2. Take medication. Talk therapy may be enough, or your doctor may prescribe drugs. That could include antidepressants and anxiolytics that reduce anxiety.
  3. Communicate clearly. If you tend to exaggerate your symptoms, it may be difficult for your doctor to assess your condition. Keeping a journal may help, or you could ask a spouse or partner you live with to share their observations.
  4. Explore family history. You may be more prone to health anxiety, if you or a family member had a serious illness while you were growing up. Let your doctor know if this could be a factor.
  5. Seek appropriate care. While many patients with health anxiety spend too much time at the doctor’s office, others go the other extreme. If you’re afraid of finding out you have an illness, keep in mind that early diagnosis can often give you the best possible outcome.

Self Care for Health Anxiety:

  1. Educate yourself. Maybe you perceive ordinary experiences as being more dangerous than they really are. Learning about common minor ailments could help you keep things in perspective, when you have a headache or an upset stomach.
  2. Limit online searches. On the other hand, maybe you’re overwhelmed from reading too many medical sites. Take a break and find other pastimes. Like you, I have Googled my symptoms when I felt unwell, and convinced myself it was time to get my affairs in order.
  3. Help others. Shifting the focus away from yourself is one of the most effective and constructive distractions. Volunteer at a food bank or animal shelter in your area. Start a community garden in your neighborhood. Find a cause you can get behind.
  4. Manage stress. Chronic tension can aggravate any condition, including anxiety. Try to think positive. Experiment with relaxation techniques to find what works for you. Listen to music, or book a massage.
  5. Be active. Do you avoid doing things you used to enjoy because you think you’re not strong enough? Encouraging yourself to stay engaged could lift your spirits and help you to be more realistic about your abilities.
  6. Sleep well. Anxiety interferes with sleep, and sleep deprivation leaves you feeling out of sorts. Make it a priority to stick to a consistent bedtime that gives you 7 to 8 hours of rest each night. Limit alcohol and caffeine, especially later in the evening.
  7. Breathe deeply. For fast relief, practice breathing exercises that can calm you down or give you energy.
  8. Build support. Let your family and friends know how they can help you. Talking with someone you trust may help you deal with emotional issues that could be contributing to your health anxiety.

If you think you or a loved one may be troubled by excessive and irrational health concerns, talk with your doctor. An effective treatment plan can help you to take care of your mental and physical wellbeing and enjoy life more.  The next three posts will offer ways and tips to help family members with anxiety. Look forward to having you.

To Your Success,
Juan