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The Difference Between Stress and Anxiety

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The Difference Between Stress and Anxiety

The Difference Between Stress and Anxiety

Although they may share similarities, there are significant differences between stress and anxiety. Stress is a physical and mental response to an external cause, such as work, money, and more. Anxiety is a reaction to stress, and can be experienced even if there are currently no stressors. When anxiety persists, it can cause health interferences and increase one’s risk of developing a mental health disorder such as generalized anxiety disorder or depression.

It is important to know the difference between stress and anxiety so that you can better understand what you may be feeling. The following highlights key differences and similarities between stress and anxiety.

Stress

There are many situations that may invoke feelings of stress. Many experience stress related to school, work, money, family matters, and more. A key factor of stress is that it tends to be caused by external factors. Since stress is typically a reactionary response, it often subsides when the situation is resolved.

Stress can be beneficial at times. For some, stress can work as a motivating factor to help them complete an assignment or respond quickly. 

Overtime, the weight of stress can adversely affect one’s mental and physical health. To help avoid built up stress we recommend:

  • Creating lists and prioritizing tasks
  • Setting manageable goals
  • Engaging in activities that bring you joy
  • Speaking with a healthcare provider if feelings of stress persist

Anxiety

One may experience anxiety as a reaction to stress. Generally, it is internal factors that cause anxiety. Anxiety can cause feelings of uneasiness, dread, fear, and more. It also often causes physical symptoms such as restlessness, rapid heartrate, nausea, and sweating. 

Many people may experience feelings of anxiety from time to time. However, if anxiety continues overtime, it may be a sign of a mental health disorder. For this reason, it is important to speak with your healthcare provider if you are experiencing persistent anxiety.

In addition to speaking with a healthcare provider about specific treatment for anxiety, we recommend the following to help reduce symptoms:

  • Get enough sleep
  • Exercise
  • Set goals
  • Take time for yourself

Learn More

There are important similarities and differences between stress and anxiety. To learn more, we recommend speaking with your healthcare provider. To read more about stress and anxiety, we recommend the following resources:

NIMH “I’m So Stressed Out”: https://www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet

NIMH Anxiety Disorders: https://www.nimh.nih.gov/health/topics/anxiety-disorders

APA: https://www.apa.org/topics/stress/anxiety-difference

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What is Depression?

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Depression

What is Depression?

Depression (major depressive disorder or clinical depression) is a serious mental health condition that can cause feelings of sadness and loss of interest. The symptoms of depression can affect the way that an individual thinks, feels, and acts. 

One of the most common mental health conditions is depression. According to the World Health Organization (WHO), it is estimated that 280 million people worldwide have depression.

Fortunately, treatment for depression has proven effective for many. With the right treatment plan many experience relief from their symptoms. 

SYmptoms

The signs and symptoms of depression vary by person, but they commonly include:

  • Feeling sad or hopeless
  • Changes in sleeping pattern
  • Lack of interest in once enjoyable activities
  • Trouble thinking or concentrating
  • Changes in appetite
  • Anxiety
  • Irritability or frustration
  • Feelings of guilt
  • Lack of energy
  • Suicidal thoughts

Causes and RIsk Factors

There are many causes and risk factors for depression. Although there is no one clear cause for the disorder, risk factors include:

  • Trauma can cause long-term changes in the way that one thinks and make them more vulnerable to depression.
  • Genetics play a strong role in mood disorders as they tend to run in families.
  • Other medical conditions can contribute to depression. Many physical and mental health conditions can increase one’s risk for depression.

Treatment

Symptoms of depression can often be relieved through treatment. Studies show that depression is one of the most treatable mental illnesses. After proper evaluation, a health care provider can help create a treatment plan suited to you. Treatment plans may include a combination of:

  • Medication
    • Antidepressants are the most common medication used to treat depression. In some cases, mood stabilizers and antipsychotic medications may also be prescribed.
  • Psychotherapy
    • Psychotherapy is commonly used to treat depression and can be very beneficial. Commonly used types of psychotherapy used in the treatment of depression include cognitive behavioral therapy, interpersonal therapy, and family-focused therapy.
  • Self Help
    • There are a variety of ways that an individual can help reduce symptoms of depression. Symptoms of depression are often decreased by 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 1-800-273-TALK (1-800-273-8255); TTY: 1-800-799-4TTY (1-800-799-4889)

Learn More

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Self Care for Your Mind and Body

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Self Care for Mind and Body

Self Care for Your Mind and Body

By practicing self care for your mind and body, you are setting yourself up for overall wellness. There is a direct relationship between the health of one’s mind and body. By understanding the connection between physical and mental health, you can take the steps you need to achieve both.

There are many methods of practicing self care. Everyone’s needs are different so it is important to find what works for you. The following consists of ideas to help you get started on your self care journey.

Prioritize and Set Goals

Thinking about all that you need to get done can often cause stress. Take time to prioritize your to-do list and decide what can wait. For complicated tasks, you can make them feel more manageable by breaking them down into smaller parts. At the end of the day, try to reflect on the goals that you achieved. 

Practice Gratitude

Take time to think about what you are grateful for in life. You may also find it helpful to write these things down, that way you can reflect back on them. By bringing focus to the joys in life, we spend less time thinking about the negatives and often feel happier.

Get Physical

Exercise can be greatly beneficial to the health of your body and mind. Even in small amounts, exercise can improve your health. Try to make exercise enjoyable by finding a form of physical activity that you enjoy. This will help you stay motivated and consistent with your activity. 

Improve Your Nutrition and Hydrate

A balanced diet and proper hydration can help improve your overall health. With improved nutrition, you may find yourself feeling more energized and focused throughout the day.

As nutritional needs vary, we encourage you to speak with your healthcare provider to help you create a plan tailored to you.

Stay Connected with Others

Reach out to friends and family for support. Connecting with others can help you build a sense of belonging and improve your mental health.

Know Your Limits

Recognize your limits and learn to say “no” when necessary. When you begin to feel overwhelmed, it can be hard to shake the feeling. Remind yourself that it okay to take a step back for the sake of your own health.

Make Time For Yourself

Prioritize taking time to make yourself happy. This may be done in many ways, such as by reading a book, playing a game, or by doing anything else that might make you happy. Taking time to engage in something that you enjoy can help relieve stress and motivate you to reach your other goals.

Learn More

There is no “one way” to practice self care for your mind and body. Rather, there are many steps you can take towards improving your overall health. It is important to find what works best for you.

To learn more about self care, we recommend speaking with your healthcare provider.

To read more about how to practice self care for your mind and body we recommend the following links:

Psychology Today: https://www.psychologytoday.com/us/blog/click-here-happiness/201812/self-care-12-ways-take-better-care-yourself

NIMH: https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

NAMI “Self Care Inventory”: https://www.nami.org/NAMI/media/Extranet-Education/HF15AR6SelfCare.pdf

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Autism Spectrum Disorder

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Autism Spectrum Disorder

Autism Spectrum Disorder

Autism spectrum disorder (ASD) is a developmental disorder that can effect one’s ability to interact with others, communicate, learn, and more. As the symptoms and severity of ASD varies person, the disorder can be seen as a “spectrum.” Some individuals are mildly impaired by symptoms, while others may be severely disabled.

Although autism can be diagnosed at any age, symptoms generally appear within the first two years of life which makes it seen as a “developmental disorder.” According to the CDC, males are four times as likely to develop symptoms of ASD. However, people of all genders, ages, and demographics can develop autism spectrum disorder.

SYmptoms

The signs and symptoms of autism varies by person, but typically the disorder causes difficulties in communication and interaction, restricted interests, and repetitive behaviors. While symptoms vary, they commonly include:

  • Social communication and interaction symptoms
    • Avoiding eye contact
    • Not responding to one’s own name
    • Appearing to not listen to people who are talking
    • Facial expressions or body language that does not match what is being said
    • Trouble adjusting behavior in varying social settings
    • Difficulties understanding other people’s point of view
    • Talking in length about a specific favorite subject without observing if others are interested or wanting a chance to speak
    • Difficulties making friends
  • Restrictive and repetitive behavior symptoms
    • Having an intense, lasting interest in specific topics
    • Overly focused on interests
    • Trouble transitioning or changing routine
    • Repeating certain behaviors that are often unusual
    • Feeling more or less sensitive to sensory input (including sound, light, touch, and more)

In addition to the challenges one with autism may face, there are also common strengths individuals with ASD may have. These include, but are not limited to:

  • Being able to learn and remember many details
  • Excelling in math, science, or art
  • Strength in visual learning

Causes and RIsk Factors

Although the primary causes of autism spectrum disorder currently remain unknown, studies have shown genes and other environmental factors may both play a role in the development of autism. Contributing factors to may include:

  • Having older parents
  • Having a low birth weight
  • Having a sibling with autism
  • Having certain genetic conditions

Treatment

It is best to begin treatment for ASD as quick as possible after diagnosis. With the help of early treatment, individuals can receive proper care and accommodations to help them succeed.

As ASD has varying severity and symptoms, treatment needs to be individualized. A health care provider can help determine the best path for treatment. Treatment plans may include a combination of:

  • Medication
    • Medications may be used to help treat symptoms of ASD. Often, medication can help provide relief from symptoms of hyperactivity, attention problems, aggression, anxiety, depression, and more.
    •  
  • Behavioral and Psychological Treatment
    • Individuals diagnosed with autism may be referred to a health care provider who can help them learn communication and behavioral skills. Treatment interventions are typically intensive. In addition to the health care providers involved, often caregivers and family members play an important role in these programs.
    • Behavioral and psychological interventions may help those with ASD learn better social, communication, and life skills. Also, the programs can help reduce behavior patterns that interfere with daily functioning and life.

Learn More

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National Public Health Week

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National Public Health Week

National Public Health Week

National Public Health Week (NPHW) is recognized annually on the first week of April. The week aims to bring awareness to the importance of public health. This year, the theme is “Public Health is Where You Are.” Access to healthcare varies by where you are physically and societally. However, as a country we can promote equitable healthcare for all, regardless of location. Together, we can prioritize and make access to mental and physical healthcare a reality for everyone.

Each day of National Public Health Week has a specific theme. Daily, an important issue connected to public health will be highlighted. The following features information about some of this year’s NPHW topics, and how they relate to public health.

Community: Collaboration and Resilience

The community we live in can drastically affect our accessibility to healthy living resources and healthcare. By working together, we can help reduce these discrepancies in health. There are a variety of ways one can help work towards these goals. A few ways people can help their community are to donate to food shelters, volunteer at local events, or advocate for health equality.

 

 

Health is a Human Right

Many citizens do not have access to basic health services. These include, but are not limited to, seeing a doctor, getting mental health care, and being able to visit an emergency room. 

Studies have shown strong connections between poverty and lack of healthcare. People often are faced with the choice of paying for living expenses or being able to receive healthcare. Due to this, many go without receiving necessary care. 

Together we must stand up to inequality and work towards health for all, as health should be a human right.

 

 

Mental Wellness: Redefining the Meaning of Health

Mental health is a critical piece to overall health and wellness. Many people live with mental illness, but not everyone has access to mental health services. Unaddressed mental health conditions can create difficulties in one’s work, relationships, and overall life. Advocacy for mental health is vital, as together we can bridge the gap. 

 

 

Learn More

To learn more about National Public Health Week, we recommend the following resources:

NPHW: https://nphw.org/

APHA: https://www.apha.org/Events-and-Meetings/APHA-Calendar/2022/NPHW-2022

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Transgender Resources

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Transgender Resources

Transgender Resources

There are many resources available for those who are transgender, but finding those resources can often be difficult. Information related to mental and physical health care is essential for all people and their diverse needs. One of the main specialties at NW Mind-Body Wellness is  transgender health. Our team takes a “whole-person” approach when it comes to health care in order to offer the best treatment. 

To set up an appointment or learn more, please fill out a contact form through the following link and we will get back to you shortly.

Contact Us: https://nwmind-bodywellness.com/contact-us/

In addition, we suggest the following resources related to transgender health and awareness.

 

National Center for Transgender Equality (NCTE)

The NCTE focuses on transgender equality across the United States. They offer statistics, information on human rights, and more.

Visit at: https://transequality.org/

Gender SPectrum

Gender Spectrum offers resources for transgender individuals, family members, and educators. Their goal is to help people learn and connect through gender inclusive environments.

Visit at: https://www.genderspectrum.org/

GLADD

GLADD has been a top resource for LGBTQIA+ individuals for over 30 years. They aim to spark cultural change and create a world open to love and acceptance. 

Visit at: https://www.glaad.org/

Trans Youth Equality Foundation 

The Trans Youth Equality Foundation offers education and advocacy for transgender youth and their families. In addition, they host events and have books to further teach individuals.

Visit at: http://www.transyouthequality.org/

The Trevor Project

The Trevor Project provides direct help for transgender and other LGBTQIA+ individuals who are struggling. Both call and text options are available 24/7 for those in need. The Trevor Project also offers learning resources and other support. 

Visit at: https://www.thetrevorproject.org/

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World Bipolar Day

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World Bipolar Day

World Bipolar Day

World Bipolar Day is recognized each year on March 30th. The day aims to help end the stigma, as well as bring awareness to bipolar disorder and provide access to valuable resources.

Bipolar disorder is a mental illness that causes individuals to experience mania and depression. These dramatic shifts can affect one’s mood, energy, and ability to think.

Types of Bipolar Disorder

There are three types of bipolar disorder, which include:

  • 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 jumpy
  • Have decreased need for sleep
  • Talk fast
  • Think they can do many things at once
  • Engage in risky activities
  • Feel “up” or related
  • Feel irritable
  • Experience a loss of appetite

People having a depressive episode may:

  • Feel slowed down
  • Have trouble sleeping or be sleeping too much
  • Be forgetful
  • Talk slowly
  • Have trouble concentrating
  • Feel sad, “down,” or empty
  • Have little or no interest in activities that are normally enjoyable
  • Feel hopeless or worthless

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. This type of therapy aims to help individuals identify and change negative emotions, thoughts, and behaviors.
  • Medication
    • Some medications may help decrease the symptoms of bipolar disorder. Many people work with their health care provider to try a few medications before deciding which is best for them. 
    • The medications used to treat bipolar disorder include mood stabilizers, second-generation antipsychotics, and antidepressants. In addition, medications used for sleep or to decrease anxiety may be prescribed.

Finding TREATMENT AND RESOURCES

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Types of Psychotherapy

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Types of Psychotherapy

Types of Psychotherapy

There are various types of psychotherapy, all with their own sets of benefits. Psychotherapy, also known as talk therapy, allows for individuals to have a conversation with a therapist and work through past or current problems. A therapist can help make connections and provide insight.

Psychotherapy has been proven effective in improving symptoms of various mental illnesses by many studies. The therapy can be offered in an individual, couple, family, or group setting. For many, psychotherapy is used alongside other forms of treatment.

The following list consists of commonly used types of psychotherapy:

Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) brings focus to one’s thought pattern, feelings, and behaviors. During this type of therapy, a therapist works to help uncover unhealthy patterns of thought. After these problems are addressed, the individual and therapist can work together to build more constructive of ways thinking and feeling. 

Studies have found CBT to be effective in the treatment of many mental health disorders including depression, anxiety disorders, bipolar disorder, and more.

 

 

Dialectical Behavior Therapy (DBT)

Dialectical behavior therapy (DBT) is similar to CBT but in addition emphasizes validation and accepting uncomfortable thoughts and feelings, rather than struggling with them. Allowing individuals to come to terms with their troubling thoughts or emotions can help them work towards recovery. Overtime with DBT, individuals will learn essential coping strategies. 

DBT has been proven effective by many studies showing significant and long-lasting improvements to mental illness symptoms. It is used to treat many types of mental illnesses, but is most commonly used to treat patients with borderline personality disorder (BPD).

 

 

Exposure Therapy

Exposure therapy is a type of cognitive behavioral therapy (CBT) that focuses on identifying anxiety triggers and learning techniques to cope with them. By having a person confront their triggers in a controlled environment, they can practice managing their anxiety. 

Exposure therapy is most commonly used in the treatment of obsessive-compulsive disorder (OCD), posttraumatic stress disorder (PTSD), and phobias.

Interpersonal Therapy

Interpersonal therapy focuses on improving one’s interpersonal skills and relationships. This therapy helps individuals recognize negative patterns within their social interactions, and helps them learn strategies to interact positively with others.

Although interpersonal therapy is most often used to treat depression, it has also been found to be effective in the treatment of various other mental illnesses.

 

 

Learn More

To learn more about types of psychotherapy, we recommend speaking with your health care provider and reading the following resources:

NAMI: https://www.nami.org/About-Mental-Illness/Treatments/Psychotherapy

NIMH: https://www.nimh.nih.gov/health/topics/psychotherapies

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Talking to Your Child About Their Mental Health

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Talking to your child about their mental health

Talking to Your Child About Their Mental Health

Talking to your child about their mental health may seem daunting. However, you can help decrease the stigma by creating open communication. Creating an open dialogue with your child can help promote good mental health and establish a safe space for them to discuss what they are thinking and feeling.

The following tips can help you open a conversation about mental health with your child.

Create an Analogy

By creating an analogy for mental health, you can help your child better understand. Many parents choose to use analogies related to medical problems, such as asthma. By relating to a physical health problem, you can help your child understand that mental health can also be taken care of with treatment, medication, or other support.

Let them Know it’s Not Their Fault

Many children may see their mental health condition as their fault or a downfall to their personality. These feelings are often reinforced due to stigma. Help your child understand that mental health conditions are common, and that they don’t define who you are.

Listen and Validate

Children often feel ashamed or nervous to talk about their feelings of worry, fear, sadness, compulsion, and more. Create open communication by empathizing and listening with curiosity. In addition, it may be helpful to tell your child about other people with similar troubles. It can be beneficial for your child to see that others live with mental health conditions, and successfully manage them. 

Have Frequent Conversations

Symptoms of mental health conditions may fluctuate over time, but it is important to still keep open communication. By having frequent conversations about mental health, you are creating a safe space for your child to confide in you. This can help you provide the support they need and ensure they receive any necessary treatment.

Let them Ask Questions

Children will likely have many questions about their mental health. By being open to any questions they may have, you are further creating a safe space. If you do not know an answer to a question your child asks, it is okay. Let them know you will find out the answer together with the help of their health care provider.

Discuss Prevention and Self-Care

Talk to your child about how they can prevent or diminish symptoms, and also practice self-care. Teaching your child about the importance of sleep, exercise, nutrition, and more, can all be beneficial to their health.

Speak With Their Health Care Provider

Your child’s health care provider can help create a treatment plan that is right for them. As much as you can support your child as a parent, it is important to discuss any concerns you may have with their provider. 

Learn More

To learn more about talking to your child about their mental health we recommend speaking with their healthcare provider.

To read more, the following resources are suggested:

NAMI: https://www.nami.org/Your-Journey/Kids-Teens-and-Young-Adults/Kids/Finding-Mental-Health-Care-for-Your-Child

NAMI “Little Monster” Activity Book: https://www.nami.org/Your-Journey/Kids-Teens-and-Young-Adults/Kids/NAMI_Meet-Little-Monster_ENG.pdf

Mental Health Gov.: https://www.mentalhealth.gov/talk/parents-caregivers

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Generalized Anxiety Disorder

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Generalized Anxiety Disorder

Generalized Anxiety Disorder

Generalized Anxiety Disorder (GAD) is characterized by persistent and excessive anxiety over a number of things. Many people occasionally feel anxious. However, individuals may be diagnosed with GAD if they experience ongoing anxiety that interferes with daily life.

Anxiety disorders are the most common mental health concern in the US, according to the National Institute of Mental Health. In many cases, GAD also occurs along with other anxiety or mood disorders. 

Living with GAD can be a long-term challenge, but luckily treatment is available. Treatment plans commonly include medication, therapy, and lifestyle changes. Many individuals find relief of some, if not all, symptoms of GAD with treatment.

SYMPTOMS

Common symptoms of generalized anxiety disorder include:

  • Overthinking and planning for worst-case scenarios
  • Persistent worry or anxiety about everyday things
  • Difficulty with uncertainty
  • Having a hard time concentrating
  • Indecisiveness and fear of making the wrong decision
  • Feeling restless or having trouble relaxing
  • Irritability

Common physical symptoms of GAD  include:

  • Trouble falling asleep or staying asleep
  • Fatigue
  • Sweating
  • Headaches, stomachaches, or muscle aches
  • Nausea or diarrhea

Treatment

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

  • Psychotherapy
    • Psychotherapy (talk therapy) helps reduce symptoms of GAD for many. Cognitive behavioral therapy (CBT) has been found to be the most effective form of psychotherapy in the treatment of GAD. CBT teaches individuals skills to help them manage worries or feelings of anxiety. This process allows individuals to overcome symptoms of anxiety.
  • Medication
    • Antidepressants, including medications in the selective serotonin reuptake inhibitor (SSRI) and serotonin and norepinephrine reuptake inhibitor (SNRI) classes, are the most commonly used medications to treat GAD.
    • Anti-anxiety medications, such as Buspirone, may also be used to treat GAD.
    • Benzodiazepines, which are anti-anxiety sedative medications, may also be prescribed to treat symptoms of anxiety in limited circumstances. These medications can be helpful in rapidly decreasing symptoms of anxiety. However, they are often habit forming, causing them to typically be prescribed on only a short-term basis.

Finding TREATMENT AND RESOURCES

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