May is Mental Health Month

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We live in a rapidly changing world that can be complex to navigate. Nearly half of Americans are able to remember a time were there wasn’t a need to constantly connect and it was easier to tune out the noise of the world, while the younger half of the population can’t imagine life without the internet.

Modern life can have a significant impact on mental health — for better or for worse. The disturbing imagery in the media we are exposed to today can be deeply unsettling. At the same time, our current technology also allows us to mobilize and provide collective support more efficiently in times of natural disasters or injustice.

And ironically, while our devices make us more connected than ever, loneliness is an increasingly serious public health concern. We are now able to have conversations with friends and family on the other side of the world in real time. However, constant connection also means that we will know if we weren’t invited to a friend’s party down the street. Recent survey data show that more than half of U.S. adults (58%) are lonely.

Finding a sense of calm and focusing on well-being when you are having mental health concerns can be daunting in our fast-paced society. It can be especially challenging to know where to start.

May is Mental Health Month and NOAH is raising awareness of the important role mental health plays in our lives. We are encouraging members of the community to take action toward protecting their mental health and overall well-being.

This May, NOAH will focus their efforts on helping members of the community to:

• LEARN how modern life affects mental health with new resources to navigate our changing world.

• ACT by building a strong mental health program through our integrated model of care.

• ADVOCATE to improve mental health for our patients and community.

If you think you may be experiencing symptoms of a mental health condition and are unsure of where to start, give us a call at 480-882-4545 and schedule an appointment with your NOAH provider. It’s important to remember that working on your mental health takes time. Change won’t happen overnight. Instead, by focusing on small changes, you can move through the stressors of modern life and develop long-term strategies to support yourself — and others — on an ongoing basis.

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Take Care of Your Mental Health This Holiday Season

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The holiday season brings different emotions that are often joyous, but for some, it can be a somber time of year. It’s important to consider the impact the holidays may have on your mental health.

Many are still finding difficulties navigating the ups and downs of the season, all the while, they are planning, attending and engaging in activities such as work parties and family gatherings. This may be due to the loss of a loved one, inability to gather as a family, or financial difficulties among other things. However, taking time to focus on the things you can do may help shift your focus.

First Things First – This Is Hard

As we turn the calendar to another December, remember we have been living through a pandemic that caused changes to routines, physical distancing, isolation, loss, and uncertainties for a few years now. With the holiday season here, it may be the first major event with family in a few years, or it could be the first time without a loved one. Try to remember we are all experiencing emotions through this – some similar and some different – but you aren’t alone and that can help you cope.

The Highs and Lows of Holidays

People face a lot of emotions during the holidays. This can be from not having family, having lost loved ones, living far away, or feeling overwhelmed by all the expectations and demands of the season. We should expect these feelings in ourselves and others.

Don’t avoid these feelings, recognize them. We can also expect these feelings to come in waves. The first wave will probably be the biggest, emotionally, and then it can become more manageable from there.

The important thing is to know yourself and expect some ups and downs. But the second most important thing to remember is that it’s best to embrace the feelings and work through them rather than trying to stop these feelings altogether.

Take Action

Knowing yourself is key to the entire process of mental and emotional health during the holidays and throughout the year. Try to understand your triggers – something that can make you feel sad, angry, overwhelmed – and be prepared.

The next step is to have coping skills, or actions you take to deal with the highs and lows. These skills will be a big part of working through things as they happen, even more so to help with holidays and mental health. Some coping skills can include:

  • Talking to someone
  • Making a list
  • Doing deep breathing exercises
  • Going for a walk
  • Or writing in a journal

Another way to be proactive is to notice changes in other people and yourself. Some of the most common changes can be withdrawing from activities, isolating, not contacting people, sadness, and not enjoying hobbies. These can be red flags during the holidays and may spark mental health concerns.

It’s OK to Feel Lonely

It can be very uncomfortable to feel lonely, but it is okay to feel lonely. It is a very normal emotion, even more so when we have expectations of something different.

Dealing with this can happen in a few ways.

  1. Throw out the idea of “should”. For example, don’t continually think or say “I should be able to be with my family” or “I should be going on a trip”. It’s fine, and even good, to mourn a lost holiday or celebration with people you care about, but then take those options out. Think about what you can do and focus on that this year.
  2. Change your expectations. This is a good rule any time of year. We set high expectations of ourselves and of the holidays, which can lead to disappointment. Rethink or lower your expectations to something more realistic.
  3. Use this opportunity to help others who may also be facing loneliness like a neighbor, an elderly friend or family member who has been isolated, or one of your kid’s friends who has family that is working during the holidays. Find ways to show people you care, that they aren’t alone, and make new memories. You will be surprised how much good it does for that person, and for you!

Loneliness is a big factor on holidays and mental health of people everywhere. Efforts in this area can make a big difference.

Know When to Ask for Help

We believe in prevention in healthcare, whether it is physical health or mental health. If you have been struggling, make an appointment with one of NOAH’s counselors or psychiatrists now.

People who are at a higher risk, or who deal with chronic depression or anxiety, should be seeing someone on a somewhat regular basis, especially if holiday stress or loneliness would trigger more emotions. Another warning sign is isolation. If you notice yourself isolating more or see changes in a loved one with their moods or interactions, that is a good time to make or encourage an appointment. Everyone can benefit from counseling.

Find Ways to Enjoy the Season

Now that we are ready to adjust our expectations, embrace the emotions of the season, and know what to expect, we can find new ways to celebrate the season safely for our mental health.

Make your plans – If you want to do a video call with multiple family members, make those arrangements. Remember that some people may not have reliable WiFi or be comfortable using certain technologies so plan accordingly. Making phone calls to loved ones and sending cards are ways to share the season with people you care about.

Remember to also be thankful and show gratitude which is helpful to your mental and emotional health all year. Showing gratitude to your family, friends, coworkers, neighbors and even strangers can have a ripple effect. So, hold the door open, smile, give a compliment, or make small talk with the cashier, and you will brighten many people’s day in the process.

If you need a counselor, reach out to NOAH’s team of experts. Virtual visits are common and can fit in your schedule and lifestyle.

Social Anxiety: More Than Shyness

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By Daniel Davis, MD | Internal Medicine

It is normal to be anxious or feel some stress about a social event from time to time. Everyone has been anxious about a social occasion like a new job interview, going to a party, going on a first date, giving a speech, etc. But, for people with social anxiety, this fear can be extreme and cause significant impairment. The good news is that it is very treatable and has many treatment options. 

Examples of automatic negative thoughts in people with social anxiety

What is Social Anxiety Disorder?

Social anxiety is an intense, persistent fear of being watched and judged by others. It can impact work, school, and can cause difficulties for people to make friends and other lasting relationships. This disorder is extremely common with up to 5-10% of the U.S. population living with it. However, it remains under-diagnosed – likely because having social anxiety means individuals may not want to get help or talk about it.

Treatment Options

If you are concerned you may have social anxiety, fill out this form from the National Social Anxiety Center and bring the results to your primary care provider, counselor, or psychiatrist. It can be difficult to differentiate this disorder from other diagnoses such as normal shyness, PTSD, autism spectrum disorder, panic disorder, agoraphobia, depression and generalized anxiety. So, it is important to discuss your concerns with a trusted professional.

Social anxiety is common, but it can be disabling. The silver lining is that this condition improves with treatment. Response to both counseling and medications can be make a big difference for people who suffer from this disorder and the many areas of their life it impacts.

Stay Healthy and Happy This Holiday Season

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The holidays are supposed to be fun and joyful, right? Right! However, with the holiday season comes stress and, in some cases, even depression. Being realistic, planning ahead, and seeking support can help.

Be Realistic

Shopping, wrapping, baking, decorating, and even attending holiday parties and events can leave you feeling overwhelmed during the holiday season. Remember, you don’t have to do it all. Pick a few things that are most important to you and your family. If you always decorate inside and outside, just choose one and alternate year after year. Families change and grow and so do traditions. Select a few to keep and incorporate new traditions, especially ones that aren’t a ton of work.

Sticking to a budget is also important during the holidays. Prior to shopping for gifts and groceries, decide what your budget is and don’t go over it. Money does not buy happiness.

Set realistic expectations for relationships too. Just because it’s the holiday season doesn’t mean everyone suddenly gets along. Setting aside your differences is important. Accept your friends and family as they are even though you may not agree with some of their thoughts and behaviors.

Plan Ahead

Planning ahead can also be helpful in alleviating holiday stress. Set aside certain days to shop, wrap, bake, decorate, and connect with family and friends. Breaking up everything you have to do into manageable blocks of time will help reduce the anxiety that comes with last-minute scrambling. 

Learn to say “no”. You’ll be appreciated a lot less if you are feeling resentful and overwhelmed because you put too much on your plate. If you feel you must help, add time for those projects into your agenda when planning ahead. Be sure to manage expectations by understanding what’s being asked of you and don’t take on additional tasks that weren’t on your original agenda.

Take Time for You

Self-care is important, especially during the holidays. Find something to help clear your mind such as breathing exercises, going for a walk, listening to music, or going for a drive. Spending 15-minutes alone with no distractions can help restore your “inner calm”.

Sometimes just having someone to talk to can ease the burden of a stressful situation. Call a trusted friend or family member and talk about anything! Get your mind off of what’s stressing you out or hit the topic head-on, you’ll know what works for you by how you feel after the conversation. Additionally, there are social media channels, support groups, and even online events that can provide a support system to help ease the tension.

While many people experience stress during the holiday season because there’s just too much to do, sometimes people feel anxious and depressed because they don’t have a packed agenda for the holidays. If you or someone you know feels isolated or lonely, reach out to your community. Get involved in social events through work, school, or even the church you attend. Dedicating some time to volunteering is another great way to fill your schedule and lift your spirit.

It’s important to know when symptoms are becoming unmanageable and you need to seek help. If you’re feeling sad, anxious, irritable, hopeless, or unable to sleep or do your daily tasks, it might be time to reach out to a professional. Mental health providers have tools to help you feel better by talking through and processing your feelings. There is nothing wrong with asking for help! Make sure that you are prioritizing your mental health because we all need time to recharge.

Learn more about NOAH’s counselors and how you can request an appointment here.

National Family Caregivers Month – Take Time for You

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November is a time to support and honor our nation’s caregivers as part of National Family Caregivers Month. These special individuals devote their lives to providing empathetic care for their family members or friends who are elderly, ill, or disabled. The demands of caregiving can be challenging, overwhelming, and tiresome. It can also be rewarding and fulfilling. Caregivers often give so much of themselves to those they care for, that they are often too tired to care for themselves.

Common family caregiver experiences may include:

  • Tiredness – Most individuals caring for a loved one also work outside of the home in addition to their caregiving responsibilities.
  • Depression – The demands of jugging multiple responsibilities or seeing your loved one age or change due to illness or disability can be upsetting. There is no shame in feeling upset or overwhelmed.
  • Diminished relationships – Caregiving is not a 9-5 job. A loved one may need care around the clock. The emotional, physical, and time demands of care giving may interfere with other relationships.
  • Lack of self care – Caregivers often neglect their own self-care in order to provide for their loved one. This can include not attending medical appointments and not participating in leisure activities.

Caregivers care for their loved ones due to a sense of responsibility, a cultural norm, self-fulfillment, and love. We honor those who provide and recognize the increased difficulty of caregiving, especially since the Covid pandemic.

If you are a family caregiver, here are some useful tips:

  • Seek support from other caregivers: If you have others that are willing to help try to be open to splitting responsibilities. You do not have to do this alone. Also be sure to check out Family Caregiver Support Groups.
  • Increase your own self-care: Make your own mental and physical health a priority and reach out to your physician or mental health counselor if needed.
  • Take a break when you can: Whether it’s a quick nap, sleeping in, or doing something that is relaxing, be sure to take time for yourself.
  • Give yourself credit: You are doing one of the toughest jobs out there. Don’t forget to acknowledge something that went well for you each day and look to that when you need a pick-me-up.

Join us in acknowledging families who are often caregiving for loved ones all day, every day. That means around-the-clock dedication, organization, responsibility, scheduling, and hands-on care. Family caregivers do tremendous work for their family member, neighbor or friend and they deserve support and appreciation. Our team of mental health providers can offer some helpful tools to help. Call 480-882-4545 to schedule an appointment with a NOAH provider.

Sources

  1. National Alliance for Caregiving and AARP. Caregiving in the US 2020. Found on the internet at https://www.caregiving.org/research/caregiving-in-the-us/caregiving-in-the-us-2020/
  2. AARP. Valuing the Invaluable 2019 Update: Charting a Path Forward. AARP Public Policy Institute. Nov. 14, 2019. Found on the internet at https://www.aarp.org/ppi/info-2015/valuing-the-invaluable-2015-update.html

Employee Health and Job Burnout

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Work can be a source of pride and excitement, a social network for meeting new people and engaging in like-minded conversations with colleagues. When an employees’ workload is maxed out, it can cause mental health challenges and if employees do not balance work and life effectively, they may become disengaged and less productive. Let’s talk about the importance of employee health and how little or no health maintenance in the workplace can cause job burnout.

What is Burnout?

Job burnout is a type of work-related stress causing physical or emotional exhaustion that also involves a sense of reduced accomplishment and a loss of personal identity. Some experts believe the term “burnout” could be caused by depression, however researchers suggest that personality traits and family life may also influence who develops job burnout. According to an Indeed.com study, 52% of people report feelings of burnout from work. Expecting to power through like nothing else is going on isn’t realistic. Did you know that nearly half of working adults were already feeling burned out before the COVID-19 pandemic began? Whatever the cause, job burnout can affect your physical and mental health. Being able to identify the symptoms is the key and then, seek help.

Symptoms

  • Finding it difficult to concentrate.
  • Lack of energy and productivity.
  • Being critical or cynical at work.
  • Change in sleep habits.
  • Loss of satisfaction from work accomplishments.
  • Being impatient with coworkers, customers, or patients.
  • Using drugs or alcohol to feel better.
  • Unexplained headaches.
  • Stomach or bowel problems.

Causes

Employee burnout is always around. It can come and go. But what everyone experienced during 2020 with the COVID-19 pandemic shifted employee stress and burnout to a whole new level.

There isn’t one sole reason burnout may occur – various other factors can contribute and increase the level in which you may experience burnout such as:

  • Work-life imbalance. If your job takes up too much of your time and effort and you don’t have energy to spend with your family and friends, you might burn out quickly.
  • Lack of control. If you are not part of the team and your voice and ideas are not heard, this affects your ability to participate and therefore you may reduce your productivity. Being micromanaged in areas related to your schedule, assignments or workload — could lead to job burnout. So could a lack of necessary resources you need to do your work. If you do not have adequate tools to effectively complete daily tasks, you are less likely to engage and may experience work-related stress.
  • Unclear job expectations. If you’re unclear about your role and job duties or what your supervisor or others expect from you, you’re not likely to feel comfortable at work. This can affect your overall job performance.
  • Dysfunctional workplace dynamics. If your boss micromanages you or you feel intimidated by leadership, this can contribute to job stress. Being undermined can also affect the way in which you work, possibly leaving you confused or less confident in completing daily tasks, unsure of whether you are doing your job ‘right’ or not.
  • Extremes of activity. Monotony in the workplace where you just plug away at your desk doing the same thing over and over can lead to fatigue in the workplace. Over time, this can create job burnout and in some cases, depression. If your environment is chaotic and ever-changing where you need a constant burst of energy just to remain focused — it can lead to fatigue and job burnout.
  • Lack of social support. If you find yourself feeling isolated at work or in your personal life, you might feel more stressed. After a period of time, this could impact your productivity and lead to burnout.

Additional risk-factors such as working long hours, experiencing a consistent heavy workload with little control or ability to ask for help can not only cause job burnout, but it can affect job performance and decrease productivity. Unaddressed job burnout can cause:

  1. Fatigue, sadness, or anger.
  2. Excessive stress which can lead to health-related issues such as: vulnerability to illness like heart disease, type 2 diabetes and depression.
  3. Alcohol or substance misuse.

How to take action

The first step is to evaluate your situation and make a list of what it is that needs to be changed in order to decrease job burnout. Schedule some time with your supervisor. Review your list and work together to change expectations or reach compromises that clarify your role and priorities so that you are successful and confident in your position. Next, seek support from co-workers, friends, or loved ones. Sometimes talking about your work environment helps to flush out areas of concern that you may not even know existed but that were causing work-related stress and burnout. Lastly, focus on you, outside of the workplace by trying some of the following tips to help reduce stress:

  1. Exercise. Try signing up for a yoga or tai chi class. The goal is to increase your level of movement by spending at least 30 minutes per day taking part in some sort of physical activity that allows your mind and body to focus on your well-being.
  2. Mindfulness. Focus on your breath flow and be aware of what you’re sensing and feeling without interpretation or judgment. At work you may try to face situations with openness and patience, and try not to judge.
  3. Sleep. Develop a routine where you are getting up and going to bed as close to the same times each day. Create a space that is inviting in your bedroom so that when it is time to sleep, your body and mind can easily relax. Try not to use electronic devices before bed, instead read a calming and mindful book or spend a few minutes stretching and practice deep breathing.
  4. Diet. According to the Sleep Foundation, most experts recommend eating two to four hours before bedtime. The body takes quite a bit of time to properly digest a meal. People who eat well ahead of bedtime have a better chance of digesting their food which can reduce their risk of poor sleep. Foods to avoid before sleep include:
    • Spicy foods 
    • Foods high in fat
    • Acidic foods
    • Caffeinated beverages
    • Alcohol 

If you are currently struggling in the workplace and believe you are experiencing job burnout, talk to a doctor or a mental health provider about your options.

National Youth Suicide Prevention Week

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Did you know suicide is the second leading cause of death for individuals ages 10-24? Youth suicide statistics cannot be ignored as they have greatly increased over the last decade. Ten teenagers out of 100,000 decide to commit suicide. Females attempt suicide at a rate of nearly 3-times that of males. However, males die by suicide at a rate of nearly 3-times that of females. Suicide prevention is a critical health topic for young people in the U.S.

Who is at high risk for suicide?

Adverse Childhood Experiences (also known as ACES) can include neglect, abuse, experiencing violence, substance abuse, divorce, incarceration of a family member, or poverty. Experiencing ACES has been shown to negatively affect physical and mental health over time and can occur across generations. This is particularly troublesome for youth who have had limited access to healthcare. Youth who have one or more ACES are at higher risk for suicide. Populations at a higher risk of experiencing ACES include minority groups, low socio-economic groups, and LGBT groups. Native Americans and Alaskan Indians have the highest rates of suicide by ethnic group.

What are the warning signs?

It is not always possible to recognize the warning signs in those thinking about suicide. Some common signs to watch for include: 

  • Talking or writing about death
  • Expressing hopelessness about the future
  • Withdrawing from family or friends
  • Increased drug/alcohol use
  • Giving away personal possessions
  • Engaging in self-harming behaviors
  • Participating in dangerous activities
  • Significant change in mood or behavior

How to support someone who is experiencing suicidal thoughts:

  1. Talk with them about their suicidal thoughts as it can help them process their emotions. 
  2. Try to acknowledge their feelings, fears, sadness, or pain.
  3. Provide reassurance but do not dismiss the problem. You may ask if they are thinking about hurting themselves or taking their own life, and if they have a plan.
  4. Be sure the person does not have access to any lethal weapons or medications and immediately inform adults or caregivers. 
  5. Try to avoid panicking or offering too much advice. 
  6. Provide contact information for the crisis line(s) and assist them to call if necessary. 

Professionals like the counselors or psychiatrists at NOAH are great resources for ongoing support and safety planning.

If you or someone you know is experiencing a crisis, reach out to one of the following resources for help:

  • National Suicide Prevention Lifeline: Call, text, or chat: 988
  • Crisis Text Line: text HOME to 741741
  • Maricopa County Crisis Line: 800-631-1314
  • Teen Life Line: Call or text 602-248-TEEN (8336)

Should I Enroll in Counseling?

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Whether it’s on television, in the movies, or on social media, only ‘certain people’ are seen meeting with a mental health professional. This has led many to think that you have to experience some kind of crisis, be on the edge of a breakdown, or feel like “a crazy person,” to get yourself into counseling but that isn’t always the case. Counseling is not just for those extreme cases. In fact, meeting with a counselor regularly can help develop good mental health habits. Reaching out for help does not have to be a last resort. One of the best ways to maintain your mental health is to find a professional provider that specializes in areas you would benefit from. The question of whether or not you should enroll in counseling is a decision based on how you are feeling at the moment. What signs should you pay attention to that might encourage you to make that call and schedule an appointment with a counselor?

Here are five common signs that might help you decide if you should enroll in counseling.

  1. Feeling “not yourself.” We all have times where our mood is “off,” and we turn to things that help us feel better but when we begin to think, “this isn’t like me,” you may need to take a closer look. Sometimes we feel sad, angry or annoyed with things that happen but when it gets to a point where you conclude that this is out of your ordinary, it could be something more than just everyday emotions.
  2. You can’t do the things you like to do. Having hobbies or activities that you love to do can be a great way to balance your mental health, but it is important to look for signs that the way you are feeling is making it difficult or impossible to do them anymore. Again, if it is unlike you and you find it more and more difficult to get out, have fun or be social then you should reach out to get screened or assessed for possible mental health concerns.
  3. Using drugs, alcohol, food or sex to feel better. Just like having hobbies that can help us feel better, sometimes we engage in unhealthy habits to do the same thing and that is never a good idea. If you find yourself using drugs, alcohol, food or sex to feel better, have the desire to cut back, or it is impacting your daily life then beginning counseling could be helpful to make sure you reduce the long term negative effects.
  4. You’ve lost someone or something important to you. Perhaps your family or culture has certain rituals, traditions or expectations when it comes to the death of a loved one. Human beings adapt very well and sometimes your natural support system are all you need to get through loss, but other times, it could be a good idea to reach out for counseling for support with adjusting to the unexpected change. Remember, loss isn’t just about death. It could be a separation or break up, moving, or losing your job.
  5. Something traumatic has happened. Trauma can be any event that you thought was awful, scary or threatening like an accident, injury, sudden death, abuse, violence, and/or a natural disaster. Experiencing events like these are linked to a higher risk of substance use, chronic health problems, and mental health disorders like depression or anxiety. The sooner you reach out for help to get through events like these the better you will be, but remember it is never too late.

If you are experiencing any of these signs, our expert counseling team at NOAH is here to help. The most important thing to remember is that counseling is for anyone. At NOAH we are trying to stop the stigma that counseling is only for severe situations. Talking to a mental health professional regularly is like going to the gym for your mind. Having someone that you trust, that has professional exerience, and is there for you when you need them is a great feeling. Once you go to counseling a few times, you may begin to notice a positive difference in your mood or even a desire to do the things you once used to love to do.

As always, if you, or anyone has thoughts or feelings of wanting to hurt themselves please reach out as quickly as you can. Remember, through reaching out for help you are just taking care of your mental health, and taking care of your mental health is just as essential as taking care of your physical health. Call 480-882-4545 to schedule an appointment with a NOAH provider today.

Call or text 988 if you are in distress. The 988 Suicide and Crisis Lifeline is available 24/7 and is free to anyone experiencing crisis.

National Minority Mental Health Awareness Month

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By Cody Randel, PA-C | Psychiatric Provider

Disparities in access to healthcare exist across all specialties. This proves to be especially true when it comes to mental healthcare, and even more so among minority populations.

A number of barriers exist for patients seeking mental health services including healthcare worker shortage, disparity of access to appropriate medical insurance coverage, stigma of receiving mental healthcare and the fragmented relationship of medical and mental health services. Healthcare providers/organizations can take practical steps to improve patient access by:

  • Making mental health screenings a staple component of primary medical care.
  • Recognizing the social/cultural aspects of a patient population that may impact a patient’s medical and mental health.
  • Medical organizations can conduct community health needs assessments (CHNA) in their patient communities to identify specific needs and limitations among the minority populations that they serve. In identifying these needs of their communities’ organizations, individual medical providers can help to ensure that patients of minority populations receive quality and affordable mental health services.
  • Working towards a more collaborative approach between medical and mental health practices/providers to reduce barriers to care.

A patient’s care is often more than just medication. The greatest care cannot help unless a patient has support/resources in place to provide them with access to this care and fundamental life necessities. 

For more information on National Mental Health Awareness Month as well as information on general mental health visit the Nation Awareness on Mental Illness (NAMI) or schedule an appointment with a NOAH psychiatric provider here.

Why Do I Feel Like This? Stress or Anxiety?

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Imagine yourself getting ready for your day. As you get out of bed and jump in the shower, do you find yourself thinking about how busy the week has been and all the things that need to be done around the house? Or are you feeling a deep sense of dread, but you can’t quite figure out why? Your stomach feels nauseous, and you haven’t been able to sleep because your mind never turns off? Both stress and anxiety seem similar because they are part of the same response system in our body when dealing with a perceived threat.  How do you know if how you feel is stress or ongoing anxiety? It can be hard to tell. Here are some things to consider.

Stress is most often related to a specific situation or circumstances in your life and is short term. For example, you are in school and have two exams and a paper due in 3 days. You feel pressured and stay up late to study.  During this time, you experience tightness in your neck and shoulders and find yourself more irritable than normal. Once the tests are done and the paper has been submitted, you feel much better and can now enjoy time with your family and friends.

While anxiety can have very similar symptoms to stress, it is usually more generalized (not focused on one specific event or circumstance) and will linger longer than stress. Many times, a person with anxiety will say they don’t know why they feel worried or can’t sleep. Anxiety shows up in a variety of ways and is different for each person. Irritability, upset stomach, difficulty falling or staying asleep, excessive worry, and feeling like something bad is about to happen are all symptoms of generalized anxiety.

Everyone will experience stress or anxiety at some time in their life. Here are some quick tips to manage your symptoms. First, know that stress and anxiety can often bring with it a range of unpleasant physical symptoms. If you find your heart beating fast or have trouble taking a deep breath, find a way to slow down that works best for you. This could look like:

  • Focus on breathing with intention.
  • Engage in box breathing – https://www.youtube.com/watch?v=tEmt1Znux58
  • Talk to a trusted friend/family member.
  • Move your body by engaging in some enjoyable physical activity.
  • Briefly place your face in cold water.

It can be hard to decide when to seek help for your symptoms. A good rule of thumb is if your symptoms are impacting your everyday life or are getting in the way of taking care of yourself. Seek the advice of your PCP or a behavioral health practitioner. Most people experience symptoms of stress or anxiety at some time in their life and both respond well to treatment. Just know that how you feel does not have to take over and you can find ways to take control of your thoughts and feelings!