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What is Social Anxiety Disorder?

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Social Anxiety Disorder

What is Social Anxiety Disorder?

Social anxiety disorder is often viewed simply as just shyness, but in reality it is a serious mental health condition. Those with the disorder experience intense fear about social interaction, often due to irrational worries. These fears can interfere with one’s work, relationships, and other daily activities. However, treatment is available for social anxiety disorder and has proven beneficial for many.

The following consists of an overview of social anxiety disorder, its symptoms, and treatment.

What is Social Anxiety Disorder?

Social anxiety disorder is a common anxiety disorder that causes symptoms of anxiety and/or fear in social situations. The person may fear humiliation, judgment, rejection, or other negative feelings. 

Social anxiety can make everyday tasks feel like a challenge. The fear is often so strong that individuals feel as though it is beyond their control. This can lead to troubles functioning throughout day-to-day life. 

Symptoms

Although symptoms vary, those with social anxiety disorder may experience the following symptoms when in front of or around others:

  • Not speaking or only speaking quietly
  • Making little eye contact
  • Feeling nauseous
  • Blushing, sweating, and/or trembling
  • Having a hard time talking to people
  • Feeling very self-conscious
  • Isolating from others

Treatment

Treatment plans vary, so it is important to speak with your health care provider to create a plan tailored to your specific needs. Your provider may refer you to a specialist, such as a psychiatrist, counselor, or psychologist. 

Social anxiety disorder is generally treated with psychotherapy (talk therapy), medication, or a combination of both. 

  • There are various types of psychotherapy, but cognitive behavioral therapy (CBT) is commonly used in treatment of this disorder. CBT helps teach individuals different ways to think and react in situations that cause anxiety.
  • Medication types that are commonly used to treat social anxiety disorder include anti-anxiety medications, antidepressants, and beta-blockers.

Finding TREATMENT AND RESOURCES

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Five Ways to Take Care of Your Mental Health During the Holidays

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Five Ways to Take Care of Your Mental Health During the Holidays

Five Ways to Take Care of Your Mental Health During the Holidays

The holiday season can bring joy and happiness, but this time of year can also be stressful and especially challenging for those impacted by mental illness. According to a study by NAMI, 64% of people with mental illness report holidays make their conditions worse. Individuals may face financial worries, remembering loved ones they have lost, feeling lonely, increased responsibilities, and other holiday related stressors. It’s okay to not be okay during the holidays. However, we hope to remind you that there are many ways you can improve your mental health and rediscover joy this season.

The following consists of five ways to take care of your mental health during the holidays.

01

Recognize and Accept Your Needs

Try to recognize what you need in order to take care of your mental health. Make note of stressors, triggers, and other things that you hope to avoid. Know that it is okay to put your mental health needs first.

02

Prioritize

Your “to-do list” is likely longer than normal around the holidays, which can be stressful for many. Take some time to prioritize what needs to be done and what can wait. This can make the tasks at hand seem a lot less daunting and more manageable.

03

Set a Budget

For many, the financial burden of the holidays causes increased levels of stress and worry. Establishing a clear budget and sticking to it can help avoid getting yourself in a situation that you do not feel like you can afford.

04

Take Time For Yourself

Take time to focus on yourself and what you enjoy. It’s easy to forget about ourselves during the holidays, but you have to remember that you and your health matter. Relax, focus on a hobby, or give yourself time for anything else that brings you comfort and joy.

05

Reach out To Your Support Network

When overwhelmed, you may be tempted to isolate yourself. However, we recommend reaching out to friends and family for support. Your loved ones can likely relate to the holiday stress. Having someone to talk to can often serve as a stress relief for both parties.

In addition to your network of family and friends, we suggest reaching out to your health care provider when you need extra help. 

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

 

 

Learn More

 

 

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Recognizing Depression

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Recognizing Depression

Recognizing Depression

Recognizing depression isn’t always easy. However, it is important to know the warning signs of depression so that you can get the help you may need. Symptoms of depression may vary by person, but for many these symptoms interfere with day-to-day life. Depression (major depressive disorder or clinical depression) is more than just a rough patch, but rather a serious mental health condition. Treatment for depression is vital, as when left untreated, symptoms can worsen and further interfere with one’s life.

Depression is one of the most common mental health conditions. NAMI reported that in 2020, at least 8.4% of the U.S. population experienced at least one major depressive episode. 

It is important to understand the symptoms of depression so that you can recognize the signs, and get treatment if necessary.

The following includes information on common symptoms of depression, forms of depression, and causes and risk factors.

SYMPTOMS

Depression symptoms vary by person and form of depression. Common symptoms include, but are not limited to:

  • Loss of energy
  • Lack of interest in activities
  • Hopelessness
  • Trouble concentrating
  • Changes in sleep
  • Feelings of guilt
  • Change of appetite 
  • Physical aches and pains
  • Suicidal thoughts

COMMON Forms OF Depression 

  • Major depressive disorder (also known as clinical depression)
  • Persistent depressive disorder
  • Postpartum depression
  • Seasonal affective disorder

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

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

TREATMENT AND RESOURCES

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Spreading Kindness

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Spreading Kindness

Spreading Kindness

Spreading kindness gives you a chance to make someone’s day, as well as your own. Even seemingly small acts of kindness can have a big effect. 

Everyone faces their own challenges and hardships. When someone is faced with these troubles, kindness and compassion from others can go an especially long way. You may not know if someone is struggling, but whether they are having a hard day or a great day, a kind word or action never hurts. For this reason, we encourage you to see every moment as an opportunity to spread kindness.

In addition to helping others, spreading kindness can be beneficial to your own happiness and overall mental health. According to Mental Health UK, being kind to others can help improve your self-esteem, confidence, and overall happiness. 

To help get you started, we have the following suggestions for spreading kindness.

Give a compliment to a stranger.

Offer your skills to mentor others.

Take the time to get to know another person.

Recognize other’s strengths.

Pick up trash or litter from a public space.

Help someone with their groceries or bags.

Donate to those in need of help.

Write an inspirational note to someone.

Show your appreciation and gratitude.

Give a heartfelt gift to someone.

Offer to run errands or help a busy friend.

Help an elderly neighbor with their chores.

Bring a treat to share with your coworkers.

Offer to take a photo for a couple or family.

Write a thank you note for someone.

 

 

Learn More

To learn more ways that you can start spreading kindness, as well as the benefits, we recommend the following resources.

Mental Health UK: https://www.mentalhealth.org.uk/campaigns/kindness/kindness-matters-guide

Mayo Clinic: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-art-of-kindness

Nutrition and Mental Health

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Nutrition and Mental Health

Nutrition and Mental Health

Although many people only know about the relationship between nutrition and physical health, there are also links between one’s nutrition and their mental health.

Eating nutritiously offers many benefits to your body. These benefits include helping maintain a healthy weight, lowered risk of heart disease, increased muscle strength, lowered risk for some types of cancers, and much more.

In recent years, many researchers, including those of Harvard Medical School, have brought attention to the relationship between the food we eat and our mental health. Although the relationship is complex and still under research, evidence points to a strong correlation between the two. 

The following offers more information on the connection between one’s nutrition and mental health, and tips on how you can benefit your own mental health by eating well.

Eat Regularly

By going long periods without eating, you might experience a decrease in your blood sugar levels. This can cause many negative symptoms, including feeling tired or irritable. If you make sure to eat regularly, you can avoid these controllable decreases of blood sugar.

Eat Grains, Fruits, and Vegetables

Grains, fruits, and vegetables offer vitamins and nutrients that are essential to the body and mind. By regularly eating these foods, you will likely feel happier and more energetic. 

 

Eat Protein

Proteins provide your body the amino acids it needs, including some which help the function of your brain. The ability to think clearly and avoid “brain fog” is an essential piece of maintaining or bettering your mental health. 

Stay Hydrated

Drinking water and staying hydrated throughout the day is vital to your mental health. Many studies show a strong link between hydration and one’s mood, energy level, and ability to concentrate.

Be Aware of Caffeine Intake

Caffeine is a part of many people’s daily routine. Even though many people do not experience negative effects on their mental health due to caffeine, there are also a significant number of people who do. In addition to the troubles caffeine may cause with sleeping, it can also cause anxiety and irritability. 

Learn More and Get Help

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The Mind-Body Connection

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Mind-Body Connection

The Mind-Body Connection

Mind-body connection refers to the relationship between physical and mental health. Emotions can affect one’s physical health, and one’s physical wellbeing also can affect their mental health. Due to this strong connection, it is vital to take care of both your mind and body to improve your overall wellness.

The following list includes examples of the mind-body connection.

Stress

A prime example of the connection between mind and body health is stress. Whether the source of stress is work, money, or anything else, the symptoms are often both mental and physical. As stress begins to overwhelm a person’s mind, they may also experience high blood pressure, fatigue, nausea, or other physical symptoms. 

Nutrition

What we eat has a clear relationship to the health of our bodies, but it also can influence the health of your mind. The foods we eat can affect our energy levels, mood, and more. An example comes from Mental Health UK, who found that eating protein can help regulate your mood.

Sleep

Sleep is essential for the health of the mind and body. When sleep deprived, people often find that they can’t think as clearly, along with experiencing other mental symptoms. Sleep deprivation has also been linked to weakening immune systems and other physical symptoms. However, with quality rest, many people find that they feel more energized during the day, think sharper, feel calmer, and more.

Meditation

Meditation can do wonders for physical and mental health. Many people have found that mediation helps them feel relaxed and find a sense of calm. The effects are experienced in both the mind and body. While mediation can help ease one’s mind, they may also find themselves feeling less tense or physically on edge. 

State of Mind

While one’s state of mind may not directly affect their physical health, it can certainly provide encouragement. Oftentimes, those in good mental health find it easier to take care of their bodies. The same can also go for one who is struggling with their mental health, they may struggle to take care of their physical health.  Increasing one’s mental health can cause a domino effect and influence their physical health.

Learn More

To learn more about improving the health of both your mind and body we recommend contacting your health care provider. 

To read more about the mind-body connection, the following resources are suggested:

Mental Health UK: https://www.mentalhealth.org.uk/a-to-z/p/physical-health-and-mental-health

NAMI Hearts & Minds: https://heartsandminds.nami.org/

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Setting Healthy Boundaries

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Setting Healthy Boundaries

Setting Healthy Boundaries

Setting healthy boundaries plays an essential role in taking care of ourselves. Boundaries help protect your mental health by allowing you to avoid feelings of resentment, disappointment, and anger that may build up when your limits have been pushed.

As described by the clinical psychologist, Carla Marie Manly, PhD, “Boundaries are the separations that humans need—mentally, emotionally, and physically—to feel safe, valued, and respected.”

There are many ways that you can help yourself start setting boundaries and working towards healthier relationships. To help get you started, we suggest the following tips for setting healthy boundaries.

Discover Your Own Boundaries and Limits

The first step in setting healthy boundaries is to know your own limits. Many people have a hard time recognizing their limits until they have been exceeded. Take note of the times when you feel like you have been pushed too far. This will help you better identify where you would like to establish boundaries.

Allow Yourself to be Honest

Establishing boundaries with others can seem daunting. Many people worry that expressing their needs with honesty may upset others. In some cases, setting boundaries with someone may initially cause them to have a negative reaction. However, by allowing yourself to express your needs and limits honestly to others, you are taking a step towards bettering the relationship and your own health in the long-run.

 

Learn to Say “No”

Many individuals struggle to say “no” to others. This may stem from a fear of rejection, a desire to please others, or any other deeper reason. Learning to say “no” is essential to establishing healthy boundaries. When you allow yourself to say “no” to others, you are sticking up for yourself and overall well being. 

Be Assertive

When establishing boundaries with others, it is okay to be assertive. By clearly explaining your boundaries and reasoning, you can help others understand your needs and limits. It may be hard to explain your boundaries directly, but by doing so you are helping ensure that you are heard and that your needs are respected.

Remind Yourself of Your Personal Values

Setting boundaries can be very challenging. Some individuals may even feel guilty for stating their needs and limits to others. However, it is important to remind yourself that the efforts you make to protect yourself are not selfish. To help remind yourself of this, we recommend focusing on your values and reasoning for establishing these boundaries in the first place.

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Seasonal Affective Disorder Awareness Month

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Seasonal Affective Disorder Awareness Month

Seasonal Affective Disorder Awareness Month

December is recognized as Seasonal Affective Disorder Awareness Month. Although colder weather and shorter days bring the spirit of many down, individuals with this disorder experience more than just typical “winter blues.” The symptoms caused by this disorder can create hardship and interfere with almost all aspects of daily life. 

The disorder is now commonly referred to as Major Depressive Disorder with a Seasonal Pattern, but it still holds the same meaning.

The vast majority of those experiencing the disorder have winter-pattern SAD, and experience symptoms from late fall to winter, lasting about 4 to 5 months each year. It is called summer-pattern SAD for those who experience symptoms in the spring or summer months.

For those struggling with this disorder, there is hope. Seasonal Affective Disorder Awareness Month provides the perfect time to learn more about the disorder and how it is treated. Like other types of depression, there are treatment options for major depressive disorder with a seasonal pattern that have been proven beneficial to many.

SYMPTOMS

The signs and symptoms of major depressive disorder with a seasonal pattern are associated with those of major depressive disorder. Common symptoms include but are not limited to:

  • Loss of interest in once enjoyable activities
  • Sleeping too much or too little
  • Having low energy
  • Feeling depressed most days
  • Changes in appetite or weight
  • Thoughts of death or suicide

Specific symptoms for major depressive disorder with a winter seasonal pattern

  • Oversleeping
  • Overeating, and particularly craving carbohydrates
  • Social withdraw or distancing yourself from others
  • Weight gain

Specific symptoms for major depressive disorder with a summer seasonal pattern

  • Insomnia
  • Anxiety
  • Restlessness
  • Poor appetite, leading to weight loss
  • Agitation

Treatment and Therapies

Treatment and therapies may vary but treatment plans commonly include:

  • Psychotherapy
    • Cognitive behavioral therapy is often used as it helps teach individuals how to replace negative thoughts with more positive ones.
  • Antidepressants
    • Like other forms, this type of depression is associated with disturbances in serotonin, which selective serotonin reuptake inhibitors (SSRIs) can be used to treat.
  • Vitamin D
    • Many people with this disorder often have a vitamin D deficiency. Due to this, nutritional supplements of vitamin D may help improve their symptoms.
  • Light therapy
    • Light therapy has been used since the 1980s to help treat this depressive disorder. Patients of this therapy sit in front of a very bright light (10,000 lux) each morning for about 30 to 45 minutes. 

Finding TREATMENT AND RESOURCES

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Self Care During the Holiday Season

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Self Care During the Holiday Season

Self Care During the Holiday Season

It care be hard to make time for self care during the holiday season. However, with the days getting shorter and holidays bringing stress to many, self care is particularly important during this time of the year.

Self care can benefit both your mental and physical health. Even small actions of taking care of yourself can have a big impact on your wellbeing. 

There are an infinite number of ways to practice self care, and much of it is up to personal preference. To help get you started on your journey of practicing self care during the holiday season, we have provided the following ideas.

Monitor and Manage Your Stress Levels

Try your best to monitor your feelings and stress levels. By recognizing when you are starting to feel stressed, it can be easier for you to redirect yourself.

When you are feeling yourself becoming overwhelmed from things you need to complete or work on, we recommend giving yourself a break, and then taking a minute to write down a list of the things you need to get done. This can help you better manage your time, and hopefully make your list of tasks feel less daunting.

Take Time for Physical Health

As the weather gets colder, many people spend less time taking care of their physical health. This is primarily because many people enjoy doing activities or exercising outside. However, there are many forms of exercise that can be done indoors. We recommend looking into exercise methods that can be done in cold weather or indoors, and finding something that interests you. 

 It is important to note that every bit of exercise counts, and even in small amounts it can be very beneficial. 

 

Give Yourself “Me” Time

As the year gets closer to its end, people often are faced with added pressure of the holidays, finances, relationships, and more. It is important to know that it is okay to take a break, and give yourself time for you. Time is not wasted by relaxing or doing what you enjoy. By giving yourself this time, you will be able to better handle any pressures you are faced with.

Get Enough Sleep

Make getting enough sleep a priority. The CDC recommends that adults aged 18 to 60 get at least 7 hours of sleep each night. By sticking to a sleeping schedule, many find it easier to fall asleep and stay asleep through the night. Try to keep up with your sleep schedule even during your off days. 

Focus on your Hobby or Discover a New One

Hobbies can serve as an excellent form of self care, as they can help bring your focus to what you enjoy. Even if your schedule is busy, try to make time to focus on your hobby. Some may find it hard to find a hobby that they like. For those looking to find a new hobby, consider trying local classes or doing a simple Google search of hobbies that may align with your interests.

Connect With Others

Connecting with friends and/or family can serve as a form of self care. When dealing with the stressors of life, some may find themselves feeling distant from others. Reach out to those you love for connection and support.

When to Seek Professional Help

Self care can be very beneficial to your health, but it is not always enough. If you are experiencing severe symptoms that last for more than two weeks, it is suggested that you seek further professional help. These symptoms include, but are not limited to:

  • Inability to perform daily activities or keep up with responsibilities
  • Difficulties concentrating 
  • Loss of interest in things or activities you typically find enjoyable
  • Struggling to get out of bed in the morning
  • Appetite changes resulting in unwanted weight loss or gain

Finding TREATMENT AND RESOURCES

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Ways to Practice Gratitude this Thanksgiving

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Ways to Practice Gratitude this Thanksgiving

Ways to Practice Gratitude this Thanksgiving

There are many ways to practice gratitude this Thanksgiving, and throughout the year. By expressing gratitude you can help boost the spirits of others, as well as your own.

By focusing on what you are thankful for, you are shifting your mind to see things in a more positive light. This shift in mindset can help lower your stress and allow you to focus on finding happiness in day-to-day life.

There are many ways that you can express gratitude, and the methods that you choose can be determined through personal preference. To help get you started, we have provided the following tips for expressing gratitude and spreading happiness.

Ways to Practice Gratitude this Thanksgiving

Expressing Gratitude Towards Others

Everyone faces stress and internal struggles. For many, their day can be brightened through receiving gratitude and recognition for their efforts. Even the simplest acts of gratitude towards others have the possibility to make their day.

To help express gratitude towards others, we suggest:

  • Start by sharing your thankfulness for them. In situations big or small, expressing how thankful you are for another or their help can go a long way.
  • Actively listen to others and what they have to say. By being present and giving someone your full attention, you can help them feel important and cared for. Through caring and listening to what others have to say, you can help them see your gratitude towards them.
  • Recognize strengths in others and what they have to offer. Everyone offers a unique set of talents, knowledge, and skills. Many people often feel like their strengths are overlooked. You can help boost someone’s mood and confidence by providing them this recognition.
  • Celebrate the success of others and their accomplishments. Success brings most people happiness, but this joy can be increased by sharing it with others. When someone you know accomplishes something they were working towards, express to them the pride and happiness you feel for them.
  • Surprise others who you are grateful for with a gift, act of kindness, or touching words. By doing this, you can help them feel appreciated and see the gratitude you feel towards them.

Ways to Practice Gratitude this Thanksgiving

Expressing Gratitude Towards Yourself

It is important to take time to express gratitude towards yourself. Although expressing gratitude towards others can help boost your own mood, recognize that you also deserve to be appreciated. There are many things that you can be grateful for within yourself.

To help express gratitude towards yourself, we suggest:

  • Focus on your strengths and how you have built them. Often, we begin to look past the time and work that went into building our strengths and skills. Recognize your strengths and how you developed them, and be grateful for how they allow you to be your best self.
  • Enjoy the simple things and the happiness they bring you. Your joy may come from spending time on your hobby, hanging out with your friends, having a good meal, or anything else. Give yourself appreciation for creating your own happiness by engaging in what you love.
  • Focus on what you have rather than what you don’t have. There are many times when we may feel that we don’t have enough, or are not enough. Whether things are tangible or intangible, recognize what you do have in life and the value it brings you.
  • Recognize your efforts and see their value. Your efforts and hard work shouldn’t go unnoticed. Give yourself recognition for your efforts, and gratitude for all that you do. 
  • Embrace who you are without hesitation. There is no better person to be than yourself. Focus on the value that each person can bring to the world by having their own unique personality and set of skills. By being yourself, you also bring that value. Allow yourself to feel gratitude for being your own self.

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