The Difference Between Stress and Anxiety

Posted on by nwmind5bg

The Difference Between Stress and Anxiety

The Difference Between Stress and Anxiety

The difference between stress and anxiety may not seem clear as they share many of the same symptoms. However, it is important to learn to recognize the differences between the two in order to help determine what treatment plan may be effective for you. 

With the following information, we hope to help you learn the key differences between stress and anxiety.

What is Stress?

Stress is generally a response to an external cause, and may be felt as a physical or mental response. These causes can include, but are not limited to, a heavy workload, illness, or significant life changes.

What is Anxiety?

Anxiety generally stems from an internal cause. However, anxiety can occur and persist even when there is no current threat. If one’s anxiety continues over time, it can begin to interfere with their health and overall wellbeing.

STress

  • Generally a response to an external cause
  • The stress typically goes away when the situation causing stress is resolved
  • Stress can be positive, such as in situations in which you have a deadline you need to be pushed to meet

Both

  • Stress and anxiety both affect the mind and body
  • The symptoms of the two are similar and often overlap. Symptoms include, but are not limited to:
    • Loss of sleep
    • Headaches
    • Feeling uneasy
    • Tension
    • High blood pressure
    • Excessive worry

Anxiety

  • Generally internal, as a reaction to stress
  • Persistent feelings and symptoms of anxiety, even when no threat is present
  • Often accompanied with feelings of dread or apprehension that don’t go away and can interfere with life

Coping with Stress and Anxiety

We suggest starting your coping process by trying to learn what causes your stress, and subsequent anxiety. By gaining a better understanding of the causes, it will be easier to determine what coping strategies and techniques may be right for you. 

When you are beginning to feel stressed, we recommend the following:

  • Challenge negative thoughts and try to consciously replace them with positive thoughts
  • Keep a journal in which you can write your thoughts and feelings, or even doodle if that provides relief to you
  • Practice relaxation activities that you enjoy, such as reading, meditating, or anything else that might help you relax
  • Increase your physical activity levels even if only in small amounts, exercise can have many benefits to your mind and body
  • Avoid excessive amounts of caffeine especially before bed
  • Create a sleep routine that is consistent and provides an adequate amount of rest
  • Reach out to your support network of family, friends, and/or health care provider

Treatment and More Help

It is important to reach out to your healthcare provider if your symptoms persist over time or if you feel like you are struggling to cope. With the help of a provider, you can better learn the causes of your symptoms and best course of action for treatment.

If you are in immediate distress or are thinking about hurting yourself, call the National Suicide Prevention Lifeline at 988.

More RESOURCES

Return to home page: https://nwmind-bodywellness.com/

Read more articles:  https://nwmind-bodywellness.com/articles/

Suicide Prevention

Posted on by nwmind5bg

Suicide Prevention

Suicide Prevention

Suicidal thoughts are often the result of an untreated mental health condition, but they can affect anyone. According to NAMI, suicide is the 10th leading cause of deaths for adults in the United States. To help decrease this statistic, it is important to talk about suicide prevention. By raising awareness, showing support, and providing resources, we can help prevent suicide. 

If you or someone you know is in an emergency, call the National Suicide Prevention Lifeline at
988 or call 911 immediately.

Mental Health by the Numbers

For those struggling with a mental illness, you are not alone. Millions of Americans are affected by mental illness each year. It is important to understand the prevalence of mental health conditions, and the suicidal thoughts that might follow.

The following statistics on mental illness have been found by the National Alliance on Mental Illness (NAMI).

  • 1 in 5 adults in the United States experience mental illness each year
  • 1 in 6 of U.S. youth aged 6-17 experience mental illness each year
  • 46.2% of U.S. adults with mental illness received treatment in 2020   
  • 11% of U.S. adults with mental illness had no insurance coverage in 2020
  • 150 million people live in a designated Mental Health Professional Shortage Area
  • 12+ million U.S adults had serious thoughts of suicide (2020)
  • Suicide is the 12th leading cause of death overall in the U.S (when looking at all ages)

Warning Signs

Warning signs that someone may be at immediate risk for attempting suicide include, but are not limited to:

  • Often talking or thinking about death
  • Talking about wanting to die or kill themselves
  • Feeling intense emotional or physical pain
  • Withdrawing from friends and/or family
  • Taking extreme risks, such as driving extremely fast or recklessly
  • Talking about feeling empty and/or hopeless
  • Giving away important processions or creating a will
  • Saying goodbye to friends and/or family

Other serious warning signs that someone may be at risk for attempting suicide include, but are not limited to:

  • Rapid, extreme mood changes
  • Researching methods of killing themselves
  • Consuming alcohol often or abusing other substances
  • Acting anxious or on edge
  • Talking about feelings of guilt or shame

Risk Factors

People of all ages, gender, and background can be at risk of suicide. There is no single cause of suicidal behavior. Although the risk factors vary, they commonly include: 

  • Family history of mental illness or substance abuse
  • Depression or other mental disorders
  • Chronic pain
  • Individual history of suicide attempts, or attempts of family members
  • Exposure to abuse, including physical and emotional
  • Presence of firearms in the home

Supporting Those in a Crisis

It is common for family and friends to have trouble supporting an individual in a crisis. This is commonly due to a lack of understanding, and lack of preparedness. Although the behaviors of those in a crisis may be unpredictable, there are ways to help support a loved one in a crisis. 

  • Professional help is likely necessary to help someone in a crisis. Family members should contact the individual’s healthcare provider, or call 911 if in immediate danger.
  • Create an open dialogue, and don’t be afraid to ask questions
  • Show support and concern
  • Be patient
  • Do not argue or raise your voice
  • Remove any firearms from the home

Crisis Lifeline

If you or a loved one is in a crisis, it is important to get help immediately. If in danger of suicide:

  • Call 911
  • Go to the nearest emergency room
  • Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 988

Finding TREATMENT AND RESOURCES

Return to home page: https://nwmind-bodywellness.com/

Read more articles:  https://nwmind-bodywellness.com/articles/

Tips for Better Sleep

Posted on by nwmind5bg

Tips for Better Sleep

Tips for Better Sleep

By bettering your sleep you can help improve your physical and mental health. It is recommended by the CDC that adults aim for 7 to 8 hours of sleep each night. However, many individuals struggle to reach this recommendation. A 2014 study by the CDC found that over 35% of American adults get less than 7 hours of sleep nightly.

For those who are struggling to fall asleep, stay asleep, or get enough sleep, there is hope. The following list consists of tips for better sleep. 

Make Your Environment Comfortable

A comfortable environment is essential to sleeping well. You can increase the comfort of your sleeping environment by using soft bedding, regulating the temperature of the room, and removing any light pollution. Everyone has their own preferences, so it is important to find what makes you most comfortable.

Get active During the Day

Physical activity during the day can make it easier to fall asleep and stay asleep at night. Exercise can help boost your energy during the day, and help you rest at night. It is important to note that physical activity late in the day may make it harder to fall asleep, so it is best to get your exercise in during the earlier hours of the day.

Stick to a Schedule

Try your best to stick to a sleep schedule that allows for 7 to 8 hours. By creating a routine wake up and bed time your body will get used to sleeping at those times, making it easier to fall asleep and wake up.

Make a List

Thoughts and stress can keep many up at night. Before trying to fall asleep, it can be helpful to create a list of things you want to remember for the next day. By writing these thoughts down, it can help you put them aside for the night.

Take Time to Relax

Taking time to relax before bed can help you fall asleep and stay asleep. Everyone has different ways of relaxing, including meditation, reading, taking a bath, and more. Discover what activities help you relax and feel comfortable, and try to make time for them before help.

Further Help & Learn More

If you continue to have trouble sleeping, it is important to consult with your healthcare provider. Together you can create a treatment plan that is right for you.

To learn more tips for better sleep, we recommend the following links:

Sleep Foundation:https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips  

Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

CDC: https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

Return to home page: https://nwmind-bodywellness.com/

Read more articles:  https://nwmind-bodywellness.com/articles/

Borderline Personality Disorder

Posted on by nwmind5bg

Borderline Personality Disorder

Borderline Personality Disorder

Borderline Personality Disorder (BPD) is a mental health condition characterized by an ongoing pattern of trouble regulating emotions. Those with BPD also often experience self-image issues, impulsivity, and unstable relationships. The symptoms of BPD can make it hard for individuals with the disorder to perform daily tasks and activities. It estimated that 1.4% of the United States adult population experience BPD, according to the National Alliance on Mental Illness (NAMI). Of that percentage, approximately 75% of those diagnosed with BPD are women.

For those with borderline personality disorder, there is hope. With treatment many individuals can manage symptoms and live their life to the fullest.

SIgns and SYmptoms

BPD can affect one’s self image, how they relate to others, and how they act or behave. Common symptoms include, but are not limited to:

  • A pattern of unstable intense relationships, that alternate between idealizing someone and believing someone doesn’t care or is cruel
  • Intense fear of abandonment, and often frantic efforts to avoid the real or imagined abandonment by friends or family
  • Distorted or unstable self image that can often affect mood, goals, relationships, and more
  • Impulsive behaviors that can often have dangerous outcomes, such as gambling, reckless driving, substance abuse, unsafe sex, and more
  • Self-harming behavior including self injury, suicidal threats, or attempts
  • Wide mood swings that can last a few hours or days and include intense feelings of happiness, depression, irritability, or anxiety
  • Dissociative feelings, such as feeling cut off from one’s self or out of one’s own body

Causes

The exact causes of borderline personality disorder are not fully understood yet but, experts agree that the disorder is the result of a combination of the following:

  • Genetics
  • Environmental factors
  • Brain function

Treatment

Treatment varies by person, but the most common types of treatment used for BPD include the following: 

  • Medication
    • Although there is not one medication specifically made for the main symptoms of BPD, several medications can be used off-label to help treat symptoms.
  • Psychotherapy (often called “talk therapy”)
    • Dialectical behavioral therapy (DBT)
    • Cognitive behavioral therapy (CBT)
    • Psychodynamic psychotherapy

CRISIS HELP

If you or a loved one is in a crisis, it is important to get help immediately. If in danger of suicide:

  • Call 911
  • Go to the nearest emergency room
  • Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 988

RESOURCES and Learn More

Return to the homepage:https://nwmind-bodywellness.com/

Read more articles at:https://nwmind-bodywellness.com/articles/

Listening to Your Body

Posted on by nwmind5bg

Listening to your Body

LIStening to Your Body

Listening to your body can help you learn vital information about what your body needs. Both physical and mental signals from your body can offer you insight into what you need to stay healthy. Sometimes, these signals may not seem clear. However, with practice you can learn the best ways to listen to your body.

It is important to begin to recognize the signals your body gives you and what they indicate in terms of your health. The following list consists of ways to help you listen to your body.

 

Mental & Emotional Signals

Signals from your body can be emotional, such as you feeling “sluggish” or fatigued. These signals could be your body telling you that you aren’t getting enough rest or nutrients. They also could be warning signs of a mental health issue. Regardless of what the emotional signal may be, it is important to take note and recognize the signal from your body.

 

Physical Signals

Signs can also be physical, such as pain. Pain may be an indicator that your muscles are strained or that it is time to seek medical assistance for a more serious problem. Physical symptoms can also include you feeling tense and like your heart is beating fast, which could possibly point to you experiencing stress or anxiety. Like with mental & emotional symptoms, it is important to pay attention to the physical signals your body is sending you.

 

Taking Action

Learning to recognize the signals from your body is the first step in taking action. With an increased understanding of what your body is telling you, it will be easier to know when to make changes to your lifestyle or seek professional help. While managing symptoms can be beneficial, it is also important to speak with your healthcare provider about distressing emotional or physical symptoms you may be experiencing. Consider making a list of what your body is feeling, and what it might be a reaction to, and share these things with your provider.

 

Resources and Finding Treatment

Return to home page: https://nwmind-bodywellness.com/

Read more articles:  https://nwmind-bodywellness.com/articles/

Depression in Men

Posted on by nwmind5bg

Depression in Men

Depression in Men

Oftentimes men are reluctant to discuss or seek help for mental health matters, however, depression in men is very common. Anyone can have major depressive disorder or clinical depression, but the symptoms in men may present differently. Due to the differing symptoms and lack of recognition, depression in men is often overlooked. However, with treatment many symptoms of depression can be relieved.

SYmptoms

The signs and symptoms of depression vary. Common symptoms of depression in men include:

  • Anger, irritability, or aggression
  • Withdrawing from friends and loved ones
  • Feeling anxious or “on edge”
  • Feeling sad or hopeless
  • Loss of interest in work, relationships, and/or once enjoyable activities
  • Sleeping too little or too much
  • Increased alcohol consumption
  • Engaging in high-risk activities
  • Decreased sexual desire
  • Trouble concentrating
  • Physical aches, pain, nausea, or discomfort
  • Suicidal thoughts

Causes and RIsk Factors

There are many causes and risk factors for depression, current studies within the United States suggest risk factors for depression include a combination of:

  • Genetics
  • Environmental stress
  • Other medical conditions

Treatment

Depression can be treated through a variety of methods. After receiving an evaluation from a healthcare provider, they can help you create a treatment suited to you. Treatment plans commonly include a combination of:

  • Medication
    • Antidepressants are the most common class of medication used to treat depression. However, sometimes mood stabilizers and antipsychotic medications may also be prescribed, but are much less common. 
  • Psychotherapy
    • Various types of psychotherapy can be used to treat depression, and have been proven to be very beneficial for many. Commonly used types of psychotherapy for the treatment of depression include cognitive behavioral therapy, interpersonal therapy, and family-focused therapy.
  • Self Help
    • In addition to professional help, self help can also be beneficial in treating depression. Individuals can often lessen their symptoms through exercise, getting enough sleep, eating healthy, and more. 

Crisis Help

If you or a loved one is in a crisis, it is important to get help immediately. If in danger of suicide:

  • Call 911
  • Go to the nearest emergency room
  • Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 988

Learn More

Return to home page: https://nwmind-bodywellness.com/

Read more articles:  https://nwmind-bodywellness.com/articles/

Meet Lee Bohr

Posted on by nwmind5bg

Meet Lee Bohr

This week, NW Mind-Body Wellness would like to highlight a therapy provider from our Wilsonville location: Lee Bohr, BHT/QMHA.

Lee was born and raised in Oregon and uses they/them pronouns. They received their Bachelor’s in Psychology through Eastern Oregon University and are currently studying for a Master’s in Mental Health Counseling through Capella University. Prior to their role at NW Mind-Body Wellness, they worked in a variety of settings from in-home services, to residential and hospital settings. Lee believes in person-centered therapy, allowing the client to guide the therapeutic process. This approach empowers and motivates the client to progress at a pace that works best for them. Lee incorporates mainly cognitive behavioral therapy (CBT), art therapy, whole healthcare, and mindfulness into their therapy sessions but is constantly working towards expanding their therapeutic knowledge. 

 

Lee currently lives in Clackamas Oregon with their two cats Meeko and Nimbus. They enjoy reading, crafting, video/board games, escape rooms, and overall adventuring with friends in their free time. 

To read about more of our team, click the following link: https://nwmind-bodywellness.com/meet-our-team/

Return to home page: https://nwmind-bodywellness.com/

Read more articles: https://nwmind-bodywellness.com/articles/

7 Ways to Celebrate National Wellness Month

Posted on by nwmind5bg

7 Ways to Celebrate National Wellness Month

National Wellness Month is recognized each August in hopes to promote healthy habitats to take care of your mind and body. To help you celebrate, we are offering 7 ways that you can increase your overall wellness. 

Speak With Your HealthCare Provider

The first step towards improving your wellness may be speaking with your healthcare provider. With the help of your provider, you can create a personalized wellness plan tailored to your individual wants and needs.

Stay Hydrated

Staying hydrated is essential to both your physical and mental health. Especially as we experience high temperatures during the summer months, it is important to hydrate your body by drinking water.

Get Active

Physical activity, even in small amounts, is very beneficial for your overall health. If you are having trouble sticking with consistent exercise, we suggest trying new ways to get active. Finding an activity that brings you joy will make it easier to implement being active into your routine.

Get Enough Sleep

Sleep is vital to maintaining a healthy body and promoting overall wellness. The CDC recommends adults get 7-8 hours of sleep every night. To help you sleep better, we suggest creating a comfortable environment. 

 

Manage Your Stress

Stress can negatively affect your mind and body. You can increase your overall wellness by implementing activities in your life that help reduce stress levels. This may include reading a book, meditating, taking a bath, or anything else that might calm you.

 

Meditate

Studies by the American Heart Association have found promising results that meditation is beneficial to the health of your mind and body. There are various different types of meditation, so we suggest researching what type might be best for you.

Make Time for Yourself

With a busy schedule, you may be neglecting to make time for yourself. It is important to make time for the things you love. Hobbies and other things you may enjoy can benefit your mental health and wellness.

 

Learn More and Resources

There are many ways that you can better your overall wellness. We recommend speaking with your healthcare provider to learn more. To read more about improving your overall wellness, the following resources are suggested:

Return to home page: https://nwmind-bodywellness.com/

Read more articles:  https://nwmind-bodywellness.com/articles/

How to Sleep Better

Posted on by nwmind5bg

How to Sleep Better

A good night’s sleep is important for both your physical and mental health. The CDC recommends that adults get 7 to 8 hours of sleep nightly, however, their studies found that approximately 1/3 of adults sleep less than this. Luckily, there are many things you can do to sleep better at night. By implementing simple tips into your routine, you can improve the quality of your rest. 

The following list contains a variety of suggestions on how to sleep better at night.

Stay on a Schedule

By keeping your wake-up and bed time consistent, you will likely have an easier time falling asleep. When creating a sleep schedule, create a plan that allows for 7 to 8 hours of sleep. It is best to try and remain on a schedule even on weekends. 

Be Active During the Day

Being active during the day can make it easier to fall asleep and stay asleep at night. Exercise can provide an energy boost during the day, and also help you rest at night. Due to the boost of energy exercise may offer, it is best to avoid being active late in the day.

Create a Comfortable Environment

It is important that your sleeping environment is comfortable. You can increase the comfort of your space by regulating the temperature, having comfortable bedding, and eliminating any light pollution. Everyone has their preferences, so it is important to find what makes you specifically most comfortable.

Make a List and Put Stressors aside

For many, it can be hard to fall asleep due to a busy mind. Try to eliminate these stressful thoughts before bed by creating a list of things you want to do or remember the next day. This will help you set aside these thoughts for the night, but also ensure that you will remember them the next day.

Make Time for Relaxing

Create time in your schedule to relax before bed. Relaxing activities may include meditation, reading, taking a bath, and more. Discover what makes you relax and feel ready for bed. 

Further Help & Learn More

If you continue to have trouble sleeping, it is important to consult with your healthcare provider. Persistent sleep troubles may be a sign of a sleep disorder.

To learn more about how to sleep better, we recommend the following links:

Sleep Foundation:https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips  

Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

CDC: https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

Return to home page: https://nwmind-bodywellness.com/

Read more articles:  https://nwmind-bodywellness.com/articles/

Bipolar Disorder

Posted on by nwmind5bg

Bipolar Disorder

Bipolar Disorder

Bipolar disorder is a mental illness that causes dramatic shifts in one’s mood, energy, and ability to think. Those with bipolar disorder experience high and low moods, which are referred to as episodes of mania and depression. The disorder’s symptoms can negatively impact many aspects of one’s life. Luckily, treatment for bipolar disorder is available and has been proven beneficial to many.

Types of Bipolar Disorder

There are three types of bipolar disorder, each with their own defining characteristics. 

  • Bipolar I Disorder: defined by severe manic episodes lasting at least seven days, as well as depressive episodes lasting at least two weeks
  • Bipolar II Disorder: defined by pattern of depressive and hypomanic episodes, but not manic episodes as severe as with Bipolar I
  • Cyclothymic Disorder: defined by periods of depressive and hypomanic symptoms lasting for at least two years, however, the symptoms do not meet the diagnostic requirements for a hypomanic episode and a depressive episode

SYMPTOMS

People having a manic episode may:

  • Feel “up” or “high”
  • Feel jumpy or wired
  • Have decreased need for sleep
  • Talk very fast
  • Be distractible
  • Feel as though their thoughts are racing
  • Have heightened self-confidence and feel more powerful, important, or talented
  • Think they can do many things at once
  • Engage in risky activities
  • Feel irritable
  • Experience a loss of appetite

People having a depressive episode may:

  • Feel “down” or “empty”
  • Feel slowed down
  • Feel sad or hopeless
  • Increased appetite, leading to possible weight gain
  • Have trouble sleeping or be sleeping too much
  • Decreased ability to concentrate or make decisions
  • Feel unable to do everyday tasks
  • Be forgetful
  • Talk very slowly
  • Have little or no interest in activities that are normally enjoyable

Treatment

Treatment can often provide individuals relief from symptoms. Plans may vary but commonly include a combination of:

  • Psychotherapy
    • Psychotherapy (talk therapy) helps reduce symptoms of bipolar disorder for many. Cognitive behavioral therapy (CBT) is often used to treat bipolar disorder. CBT teaches individuals to identity and work towards changing negative emotions, thoughts, and behaviors.
  • Medication
    • Medications are often used to help decrease the symptoms of bipolar disorder. 
    • Bipolar disorder can be treated with various medications including mood stabilizers, second-generation antipsychotics, and antidepressants. In addition, medications used for sleep or to decrease anxiety may be prescribed.
    • Many people work with their health care provider to try a few medications before deciding which is best for them in the long-term.

Finding TREATMENT AND RESOURCES

Return to home page: https://nwmind-bodywellness.com/

Read more articles:  https://nwmind-bodywellness.com/articles