Coping Strategie when you're feeling anxious or stressed:
Insomnia or sleeplessness is quite difficult to cope with and for people suffering from anxiety, it is even tougher. People suffering from anxiety remain in a state of mental and physical distress. On top of this, if they cannot sleep well because of insomnia, life becomes quite hard. Insomnia causes anxiety and also is caused due to anxiety.
For people suffering from anxiety, added insomnia results in enhanced difficulty. One should cope with the problems properly and try to improve upon them.
Anxiety often leads to the development of phobias. An unreasonable fear of being in social situations is known as social anxiety or social phobia. People suffering from such a phobia may be afraid of specific social settings like public speaking or generic social events such as eating with others or using public telephones. They are afraid that they will embarrass themselves or be humiliated in front of others. Being in such a situation can often build up into a panic attack. In many cases, the person himself is aware that his fear is irrational but cannot overcome it. Hence, here are a few tips to overcome social phobia.
Emotional abuse is a regular pattern of threat, constant criticism, and manipulation to control and suppress the other person. It doesn’t always lead to physical abuse but equally harmful as Physical Abuse. It is extremely damaging to your self-esteem and confidence. Any relationship can be emotionally abusive like parent-child, siblings, friendship, intimate relationship (boyfriend-girlfriend) and husband-wife relationship. The most common emotionally abusive relationship is of husband and wife.
Sometimes for years, victim person doesn’t see ill-treatment as abuse. Victim person lives in denial to deal with stress and this cause individual further severe Emotional Trauma, Depression, Anxiety and Post-traumatic Stress Disorder. Abusive People have their own set of insecurities n they don’t know how to have positive healthy relationships. They mostly feel hurt, anger and powerless. Most abusers are suffering from different personality disorders like Borderline Personality Disorder, Narcissistic Personality Disorder, and Antisocial Personality Disorder and so on. If you face few of following behaviours, you need professional help and it’s a possibility of an emotionally abusive relationship:
If you are facing such issues, first thing is verbal abuse is a choice and you have to accept that it’s happening with you. You have to identify the patterns of controlling behaviour abuser use and accept the responsibility of your behaviour and start taking steps how to overcome it and finally approach us for professional help.
Obsessive compulsive behaviour is form of anxiety disorder in which unreasonable thoughts and fears, which are obsessions that lead one to do repetitive compulsive behaviour. Root causes of obsessive compulsiveness are complex and often deep seated. The underlying emotional states may include the fear of unknown, not being in control, negative outcomes, failure, rejection, shame, annihilation or embarrassment
You can eliminate mild obsessive compulsion easily, whereas, severe obsessive compulsiveness, require support of medical and mental health professionals.
When you start pondering or obsessing over an activity, you must try to stop the negative pattern, and provide control and security. A good anchor code stops an obsessive thought pattern and provides fact-based security for new action. One can get it under control and recover from it, however at the present, there is no cure. It is a potential that will always be there in the background, even when one's life is no longer affected by it.
The treatment for obsessive compulsive behaviour depends on the how much the condition is affecting the daily life of the person. There are two main treatments, firstly cognitive behavioural therapy, which involves graded exposure and response prevention and the second being medication. The cognitive behaviour therapy emboldens one to face one's fear and let the obsessive thoughts occur without neutralising them with compulsions. In second case, treatment is by medication to control one's symptoms by altering the balance of chemicals in brain.
Obsessive compulsive behaviour that has a relatively minor impact on one's daily life is usually treated with a short course of cognitive behavioural therapy. Cognitive behavioural therapy involves exposure and response prevention that is used to help people with all severities. People with mild to moderate behaviour usually need about 10 hours of therapist treatment, combined with exercises to be done at home between sessions. Those with moderate to severe symptoms may need a more intensive course of therapy that lasts longer than 10 hours.
During the sessions, one works with therapist to break down the problems into their separate parts like physical feelings, thoughts and actions. The therapist encourages you to face your fear and let the obsessive thoughts occur without putting them right. It requires motivation and one should start with situations that cause the least anxiety first. These exposure exercises need to take place many times a day, and need to be done for one to two hours without engaging in compulsions to undo them. People with Obsessive compulsive behaviour find that when they confront their anxiety without carrying the compulsion, the anxiety goes away. Each time, the chances of anxiety reduces and last for a shorter period of time.
Once you have one exposure task, you can move on to a more difficult task, until you have overcome all of the situations that make you anxious. It is important to remember it can take several months before a treatment has a noticeable effect. It is extremely vital to remember that no one is perfect, nor can anyone recover perfectly. Even in well maintained recoveries, people can occasionally mess up and forget what they are supposed to be doing.
Body dysmorphic disorder is a type of psychiatric disorder. It is when you cannot think about one or more defects or flaws in your appearance. These flaws are usually very minor and sometimes even unnoticeable. This is actually a much more serious disorder than many other people may think. This is because people with body dysmorphic disease may avoid many situations and also suffer from severe anxiety or shame. Here is everything you need to know about body dysmorphic disease.
Just like other psychiatric disorders, there is no known cause of body dysmorphic disease. However, there are a lot of factors, which increases your risk of developing it which include:
1. Brain disorders: Many people with abnormal brain chemistry disorders suffer from body dysmorphic disease.
2. Genes: People whose blood relatives have this disease or have obsessive compulsive disorder are more likely to develop this disorder as well.
3. Environment: Cultural and social influences are a major cause of body dysmorphic disorder as well.
There are, however a lot of symptoms of body dysmorphic disorder, most of which are psychological in nature. They include:
1. Having a preoccupation with a flaw in the body, which is very minor or perhaps even unnoticeable.
2. Beliefs that people are mocking you in relation to your flaw.
3. Being a perfectionist
It is also worth noting that this obsession can affect any part of the body and can also include several parts of the body or different parts of the body at different times. Here are the possible treatments of body dysmorphic disorder.
There are a variety of treatments, which a patient can opt for and a variety of methods of curing the problem. Here are the most common.
1. Cognitive behavioral therapy: This is when a therapist tries to stop you from thinking about the flaw that you have been focusing on way too much.
2. SSRI: SSRI stands for Selective Serotonin Reuptake Inhibitors. They are given in cases, where body dysmorphic disorder is caused by problems related to the brain chemical serotonin.
3. Hospitalization: This is a severe measure, but may need to be taken if you are in danger of harming somebody or you cannot perform daily activities.
Are you at mid-20s or early 30s? Do you feel that your job is very stressful and you are not able to manage? Have you experienced too much struggle to maintain your love relationship? Sometime do you feel overburdened in life? If you have experienced any of these, facing unmanageability and remain mentally disturbed - then maybe you are suffering from Quarter Life Crisis.
The Quarter Life Crisis refers to the phenomenon that tends to consume young adults between the ages of 25-35 as they deal with the uncertainty building in their lives. It is supposed to be the time of opportunity and adventure, before mortgages and marriage have taken their toll. But struggling to cope with anxiety about jobs, unemployment, debt and relationships, many young adults are experiencing a crisis in their life, according to new research by British Psychological Society.
With emotional ups and downs and ins and outs young individuals of these age range can always feel on the verge of something. As early adulthood is a period marked by changes and growth physically, mentally and emotionally normal or small issues of life become more challenging for them and they face difficulty in coping. Young adults often faces mood swings and get stuck between extreme emotions, one bad day can make them fell like the world is toppling down and they often feel out of control.
Mood related symptoms commonly found among these individuals like bad mood or grumpiness which lasts longer than a few days, social withdrawal, continual anger, irritability or depression, dramatic changes in appetite or sudden weight loss or gain.
We now live in a world where success is measured by the income of our job, the house we acquire, or the merit of our CV. Expectations can be suffocating, expectations of our elders, our partner and also our own expectations related to our responsibility to life.
In a career survey by a British organisation in 2015, it has been found that 69% of young people were worried that they wouldn't be able to find employment, while 63% revealed that they were anxious about ending up in a “dead end “role.
Young adulthood is a period of transition, to become an independent adult. They desire to take all responsibilities and settle down in life. Many young adults embrace this transition period and enjoy the time spent exploring possibilities for the future. But some young people may find their entry into adult responsibilities overwhelming or confusing. This overwhelm and confusion, along with rapid changes in biological, psychological and social development, may help contribute to the development of major psychological problems or disorders, the rates of which are shown to increase for this age group.
As discussed above young people often face emotional turmoil which can make a person feel hopeless and truly out of reach. Unfortunately, less than half of young adults with a mental health condition get the help they need, maybe because they feel ashamed or embarrassed about their feelings and opening up to someone about them become difficult.
Consequences of mental health problems can include poor performance at work, lack of established friendship and much needed social interaction, substance or alcohol abuse, risky social behaviour leading to infectious diseases, and suicide. Help from mental health professionals is much advisable which can help them handling their emotional disturbances, relationship issues, work stressors and building up good coping skills.
Panic disorder is a serious condition that can strike without any reason or warning and the symptoms last for about 10 minutes, such as; a fear for imminent death or losing control, chills, numbness of toes or fingers, stomach ache or nausea, trembling, dizziness, chest pain, shortness of breath and difficulty in breathing.
Over time, a person with panic disorder develops a constant fear of having another panic attack, which can affect daily functioning and general quality of life.
Is it a heart attack or a panic attack?
Most of the symptoms of a panic attack are physical, and many times these symptoms are so severe that people think they are having a heart attack. In fact, many people suffering from panic attacks make repeated trips to the doctor or the emergency room in an attempt to get treatment for what they believe is a life-threatening medical problem. While it’s important to rule out possible medical causes of symptoms such as chest pain, heart palpitations, or difficulty breathing, it’s often panic that is overlooked as a potential cause—not the other way around.
What are the causes behind Panic Disorder?
Although the exact causes of panic attacks and panic disorder are unclear, the tendency to have panic attacks runs in families. There also appears to be a connection with major life transitions such as graduating from college and entering the workplace, getting married, and having a baby. Severe stress, such as the death of a loved one, divorce, or job loss can also trigger a panic attack.
Panic attacks can also be caused by medical conditions and other physical causes. Panic Disorder usually begins during late adolescence and early adulthood and is twice as common with women as compared to men.
How can Panic Disorder be treated?
Psychotherapy- It is a type of counseling wherein trained professionals assist people by discussing strategies for comprehending and stabilizing this disorder.
Cognitive Behavioral Theory- Cognitive behavioral theory aims at identifying possible triggers of panic attacks and helps one recognize and change their thought patterns and behaviors that stimulate such behavior.
Medication- Anti-depressant medicines are used to cure panic disorders, such as Selective Serotonin Reuptake Inhibitors (SSRI), medications for reducing anxiety and certain cardiovascular medications such as beta-blockers to cope with situational anxiety.
When it comes to panic attacks, professional treatment and therapy can make a big difference. But there are many things you can do to help yourself, too:
The rise of social media along with the culture of digital editing has led to the escalating need to find validation in the society. This creates a huge population of individuals who feel compelled to see themselves in a harsh light. They suffer from low self-issues and undermine their own abilities. We immerse ourselves in the rat race of life. One-day we wake up to the realization of not being good enough.
You become prone to self-loathing and may develop the tendency to resort to substance abuse. Low self-esteem puts you into a vicious cycle of negativity. The inability to trust your own abilities destroys all prospects for you.
While poor self-image itself is not a disease, it can give rise to hordes of mental ailments. These include anxiety and depression. Therefore, if you are unable to find that inner strength to love yourself, therapy can show you the guiding light.
Reasons to Have Good Self-Image
Self-image is about feeling good about yourself, despite your looks or popularity. It is about accepting yourself with all your faults and strengths. If you are running out of reasons to love yourself, here are some reasons why you should.
• People see us, how we see ourselves. A good self-image helps us make a good impression in our personal as well as professional lives.
• People with good self-image tend to accomplish more
• The sad and low feeling goes away once we start valuing ourselves
• Low self-image affects the mind and body, exposing us to a range of disorders
Role of Therapy in Boosting Self-Image
• Therapy, especially Interpersonal Therapy, helps a person to open up. A trained professional shows acceptance without judgement. This helps the patient a lot.
• Low self-esteem and self-image issues often begin in childhood. The role of a therapist begins by identifying the root cause. This follows a process of reforming the hostile feelings.
• Low self-esteem makes a person extremely sensitive to harsh judgement. They criticize themselves in an attempt to cope. The therapist helps to reshape the insecurities into motivation.
• Mindfulness increases with therapy that improves productivity and boosts self-image.
• Improving self-esteem is a process that requires patience. Therapy keeps a person motivated and helps them explore new facets of themselves.
• Therapy can change the perspective of how people view themselves and the world.
People who suffer from low self-image issues recognize their pessimistic outlook of themselves as the truth. They criticize themselves in a manner they would never criticize others. Therapy holds a mirror to this attitude. It makes people recognize that the error is in the self-depreciating attitude. Sometimes therapy and a person who listens to you is all you need. Sometimes all we need to do is reach out to help us love ourselves again.
It is normal to feel nervous before an interview or be anxious about something, but letting that fear take over you is not normal. If your worries and stressinterfere with your day-to-day life, you may be suffering from an anxiety disorder. Fear not, this is treatable with homeopathy. Here are a few homeopathic remedies to help calm an anxious person.