The Reality Of Terror Anxiety

 

For those of us living in Southern California, the week brought forth several alarming headlines. For one thing, there was a tragic shooting at a synagogue near San Diego. And even more recently, a suspect was arrested who had been plotting to bomb the Santa Monica pier and several Los Angeles freeways. For those living with anxiety, stories like this can ignite deep rooted feelings of fear and paralysis. Even the idea of leaving your home can feel terrifying. But it is important to not let negativity overpower you and lead you down a dark path of phobias and addiction.

 

Therapist Jennifer Shannon recently authored an article titled Don’t Let Terrorism Hijack Your Brain. Unfortunately this subject matter is now timelier than ever and something that deserves to be addressed. Her piece referenced several other high profile incidents, such as the Orlando shootings and the massacre in San Bernardino. It is truly heartbreaking to know that these occurrences happen so frequently, but (as Shannon explains) there are ways to cope.

 

“When we become afraid—really afraid—our first instinct is to neutralize the threat,” Shannon explains in the article. “The primitive, survival-oriented part of our brain (the amygdala) sends chemicals and neural messages throughout our bodies prompting us to do something. We are not thinking with our more rational evolved minds. We get hijacked by negative emotion. When we let this primitive part of our brain do our thinking, we cannot calculate the likelihood of an event occurring. We can only imagine how bad it might be. When we act while in a state of fear, our attempts to stay safe actually make the problem worse.”

 

Those who become truly terrified tend to avoid public places altogether. Fears can include everything from the local shopping mall, to movie theaters to airplane flights. And sadly, those are all U.S. locales that have been affected by terrorism.

 

Shannon instructs her readers to recognize the fear instead of reacting to it. Don’t try to bury your anxieties. Rather, practice calming techniques and seek out professional resources to help you talk through your emotions.

 

The other major point is the toleration of uncertainty. Terrorism or not, we never know if some unplanned event may change our lives forever. Living in fear and worry will often make you feel less in control of your life and lead to even more mental struggles down the road.

 

Anxiety Disorder Is On The Rise Among College Students

 

In theory, your young 20’s should be a carefree time of life. It’s an era of freedom, setting goals and planning for a bright future. But for many college students across the country, that is simply not the case. And according to new research from UC Berkeley, there has been a sharp increase in anxiety issues among coeds.

 

Two of the biggest reported reasons for this spike are “financial difficulties” and “digital devices.” On the finance side, there are certainly more concerns now about setting up a successful life after graduation. Competition is fiercer, more jobs are being outsourced and degrees don’t hold quite as much weight as they did in years’ past. The money worries also come from lower income students, as they report to be constantly stressed about their parents not being able to pay the school’s bills.

 

Devices are a newer concern, but it’s something we have seen among many Millennials and Generation Z’ers. In this instance, issues like “cyber bullying,” social media flaunting and scary digital headlines can stir up uneasy emotions among students. In fact, according to the study, coeds who spend more than 20 hours a week of leisure time using a device are 53% more likely to have anxiety than those who spend less than five hours a week doing the same. Sadly, being constantly connected can lead to anxious consequences.

 

UC Berkeley professor Richard Scheffler was interviewed about the data for The San Francisco Chronicle. In his mind, these new stats should be very concerning.

 

“We have a new epidemic on college campuses,” he explained. “Our numbers show that (the number of) students being treated or diagnosed for an anxiety disorder has doubled nationally in the last eight years. It now outranks depression as the number one mental health issue for this set.”

 

And Scheffler emphasized that this research work was not taken lightly. Over nine years of data was studied from a variety of sources. Typical questions presented included “worry levels among students” and the persistence of ongoing, unnecessary fears. As Scheffler put it, “it’s the definition of anxiety.”

 

Frankly put…In 2018, roughly 1 in 10 students was diagnosed with an anxiety disorder. As of the last two years, it has now become 1 in 5. There were also larger trends among females and minorities (particularly African-Americans).

 

Certainly research like this merits further discussions and perhaps a bigger awareness play about mental health services for students. We are always available to lend support to 20-somethings suffering from emotional distress. If this is something happening to you or someone you are close, please do not hesitate to reach out.

 

More Young Adults Are Contemplating Suicide

We all know that your late teens and early 20’s can be a stressful time. Gaining independence and beginning a college career, or perhaps first entering the workforce and taking on new responsibilities…Regardless of what the journey may be, those years have traditionally been associated with with anxiety, depression and self doubt. But now it appears as though things have taken a turn for the worse. According to new research, the rate of adolescents experiencing mental health struggles and suicidal thoughts has jumped up by 52 percent since 2005.

The time span of the study ran from 2005 to 2017. Even more alarming is the fact that the percentage switches to 63 percent if you measure just the past eight years alone. USA Today touched on the research on their site, sharing modern stressors that may be contributing to the uptick. One big call out was digital media usage, as in social networks where issues like cyber-bullying run rampant. There have also been economic woes, global fears, gender struggles and (as we know right here in Los Angeles) a sharp rise in homelessness.

Interestingly, the depression and suicidal stats remained somewhat stagnant among older adults within the same time period. In our opinion, this truly goes to show that the newer generations have much more pressure than ever before.

San Diego State University professor Jean Twenge co-authored the report and shared her own reasons for these alarming stats.

“Cultural trends in the last 10 years may have had a larger effect on mood disorders and suicide-related outcomes among younger generations compared with older generations,” she explained. “These results suggest a need for more research to understand how digital communication versus face-to-face social interaction influences mood disorders and suicide-related outcomes and to develop specialized interventions for younger age groups.”

Indeed, other studies have shown that depression and anxiety now rank higher among this set than even drug or alcohol abuse. Many young people are also closely connected to their phones and the web, which can often lead to more harm than good. Upsetting news amongst their Facebook circle, rejections from dating apps and potential trolling from unwanted associates all play a big part in a person’s self-esteem.

Whatever the reason, if you or someone you are close to is a young person struggling with depression or suicidal thoughts, please know that help is readily available. There is no doubt that the modern world can be a difficult place to navigate through, but with professional support and guidance there is always a brighter tomorrow.

Anxiety’s Physical Manifestations

Yes the term may be “mental health,” but in reality many of the emotional hurdles people face can also lead to serious physical symptoms. Anxiety, in particular, shows itself in a variety of ways, evolving into painful struggles that can have a real impact on the human body. The website Bustle recently touched upon this, highlighting a series of symptoms that are tied to chronic agitation.

Though you may not realize it, stomach problems tend to be associated with anxiety. Research has shown a clear link between this mental health struggle and the human gut. Symptoms can include everything from indigestion, to searing belly aches, to the need to physically vomit. Resility Health clinical director Kirsten Fescoe spoke to Bustle about this particular ailment, emphasizing its commonality.

“Each time we experience stress and don’t manage it, it builds in our body,” she explained. “Many people living with high levels of stress and anxiety experience stomach issues of all sorts. Both mental health professionals, as well as physicians, can help you deal with these unpleasant symptoms.”

Back pain is another major symptom of anxiety. This also can be related to tension and perhaps the way you physically carry yourself when you are under a lot of stress. Muscle tension falls under the category as well, whether it be because of clenched fists or even jitters during a tense moment.

Another physical manifestation is headaches. This could be a lingering pain or a sharp, shooting migraine after a stressful encounter. A common stereotype you see is people rubbing their temples during a period of anxiousness, but there is some truth behind that. Additionally, the head pains often lead to a lack of concentration. As Fescoe mentioned in the article, difficulty focusing is a common side effect (which, in turn, can create even more stress).

The last major callout has to do with a general lack of sleep. We all know the physical toll a night of tossing and turning can lead to. And one of anxiety’s biggest side effects is, in fact, insomnia. Often times, the time we are lying in bed is the time we set aside to ruminate and potentially focus on anxious habits. Not addressing this (and averaging less than your fair share of rest hours each night) can have long term health effects on major internal organs.

Our advice is to always check in with a mental health professional before any of these “minor” aches and pains turn into something much more serious.

Overcoming Nocturnal Panic Attacks

 

If you’ve been following our blogs, then you know we’ve covered the topic of panic attacks before. But these feelings can rear their heads in many ways. One very common occurrence happens in the dead of night; literally rattling you into a crippling state of fear and anxiety. It is important to not downplay the reality of nocturnal panic attacks (also known as NPA’s), which recently received some coverage on the website, Medical News Today.

 

We’ll start by differentiating an NPA from a nightmare. For one thing, nocturnal panic attacks do not happen in the dream state and usually occur when you are quiet in bed. Typical symptoms can include difficulty breathing, intense sweating, dizziness and nausea. The nighttime version is unique, as it is often accompanied by an acute fear of dying.

 

Just like daytime panic attacks, these happen suddenly and can be quite intense. Medical News Today reports that they typically reach a peak after 10 minutes and have a much different come down effect (sometimes forcing a person to lose sleep for the remainder of the night).

 

They can also represent built up emotions from a stressful day. For example; if you suffer from social anxiety disorder and spent that afternoon in an uncomfortable situation, the emotions could be delayed and come shooting back to you deep into the night.

 

Not a lot of research has been done into NPA’s, but experts do tend to agree that most sufferers have also experienced a daytime panic attack at some point in their life. People may also develop a fear of sleep, with the mistaken idea that it could return once they close their eyes and begin to dream.

 

Medical News Today did offer some nice coping mechanisms for those who may have suffered through this. Quick recovery methods can include deep breathing, getting up to slowly sip a glass of water and doing light exercise. If you share your bed with a loved one, talking to them and seeking comfort can also be helpful.

 

Talking about these types of issues with a professional can also be extremely beneficial. At Inneractions, we have counselors and group sessions devoted specifically to anxiety and the stresses of panic attacks. Whether you suffer at night, in the morning or anytime in between, know that there is always a road to healing and wellness.

 

Mental Health And The ‘Gig Economy’

 

A common phrase used to describe the times we live in is “gig economy,” as in the average American is now working multiple “gigs” to keep up with the increased cost of living. And that can mean moonlighting as an Uber driver, freelancing in the evening and all sorts of tasks that expand your work week beyond 40 hours. But how does all of that affect mental health? A new article on The Fix offered some interesting insights.

 

The truth of the matter is, those who put in longer than average work hours do show more signs of depression (particularly among women). And let’s not forget about the anxiety factor as well. If you now serve multiple bosses, chances are you’re undergoing twice as much stress.

 

Fix writer Kelly Burch gathered most of this data from a recent study published in The Journal of Epidemiology and Community Health. As lead research author Gill Weston explained, some interesting data arose, but there is still much more to be explored. She was particularly concerned with the stats about overworked women (who were showing a 7.3 percent more likelihood to be depressed after putting in dozens of hours).

 

“Women in general are more likely to be depressed than men, and this was no different in the study,” Weston explained. “Independent of their working patterns, we also found that workers with the most depressive symptoms were older, on lower incomes, smokers, in physically demanding jobs, and who were dissatisfied at work.”

 

Sadly, many of the people who do take on extra jobs find themselves in the midst of a thankless profession. Driving an Uber, for example, can put you in front of cranky customers, just as you would experience if you were working an additional part-time retail gig.

 

The extra jobs usually start off because of a need for more income as well. So we are definitely certain that added bills (perhaps relating to child costs) can trigger some of these depressive feelings.

 

Though Weston understood that, in many cases, people may not have a choice when it comes to taking on extra work, she did hope that these findings could get in front of employers in the hopes of making them more sympathetic.

 

“We do hope our findings will encourage employers and policymakers to think about how to reduce the burdens and increase support for those who work long or irregular hours—without restricting their ability to work when they wish to,” she concluded. “More sympathetic working practices could bring benefits both for workers and for employers—of both sexes.”

 

Understanding ‘Appointment Anxiety’

 

Anxiety can rear its head in many ways and one, in particular, may sound quite familiar to most people. This variation manifests itself before important appointments and can be absolutely crippling. Whether it’s waiting for results from a doctor’s test or moments before a job interview; fear of the outcome can lead to extreme physical and emotional distress. For this blog, we wanted to delve into those feelings a little more and offer a few coping mechanisms.

 

The website Cure Today touched upon this trend, offering some real examples of “Appointment Anxiety.” If you were diagnosed with cancer, for example, that in itself can create a form of Post Traumatic Stress Disorder (aka PTSD). In essence, the shock of hearing those words from your doctor can make you fearful of every medical appointment moving forward. And that is totally justified.

 

Others who have had uncomfortable situations with MRI’s or PET Scans may experience extreme anxiety if medical tests are recommended. Again, think of it like PTSD within the realm of a hospital or doctor’s office. There is actually a term for this called “scanxiety.”

 

Obviously, these types of feelings can lead to serious problems. On the one hand, you could be undergoing tremendous stress when thinking about an appointment such as this. Worse though, people may begin avoiding doctors altogether. In that instance, they are denying themselves medical attention and care; which could put their health at serious risk.

 

One coping skill offered up by the Cure site was to openly discussing these difficult feelings. Whether it is a family member, a trusted friend or a trained counselor, it is important to not let these emotions remain bottled up inside. These types of conversations can help with validation, as you would come to understand how normal appointment anxiety really is.

 

It can also be helpful to find a relaxing outlet before a scary calendar date. Whether it’s listening to calming music or a helpful audio book, try to find a routine that can ease the jitters.

 

And it never hurts to have a trusted confidant join you for a stressful appointment (if possible). Having someone there by your side to lean on can be extremely helpful, regardless if the news you receive is good or bad.

 

These are all considerations that can hopefully reduce the nerves people in these situations may be experiencing. Of course, getting in touch with one of our anxiety specialists can also be a very positive step. Never forget, our door is always open.

 

Support For The Musically Minded

Choosing to devote your professional life to music can come with many highs and lows. Of course, playing instruments and creating songs can be incredibly rewarding and it is a passion for many people. But being able to support that existence can lead to stress and emotional turmoil. And it’s well documented that those who succeed in that industry often struggle with substance abuse and depression. Because of facts like that, more and more support groups are emerging to help musicians push through their pain.

Similar to being an actor, for example, succeeded as a musician requires some very thick skin. There are often high pressure auditions, cut contracts and difficulties with management that can lead to tremendous financial stress. This, as it were, happens to be one of the major reasons that those in the industry deal with issues like depression, addiction and anxiety.

And though you wouldn’t necessarily think there were mental illness struggles among classical musicians, the stats are surprising there as well. In fact, over in New York City a special support group called the Me2 Orchestra has emerged. Here, fellow violinists, cellists and conductors gather to offer emotional reassurance and build group therapy conversations.

The founder of that particular organization is a noted east coast maestro by the name of Ronald Braunstein. Though he is a Julliard graduate and the winner of the prestigious Karajan International Conducting Award, Braunstein openly admits that his high pressure life has led to some dark struggles.

“The unbelievable mania I experienced probably helped me win the Karajan,” he explained in a recent article. “I learned repertoire fast. I studied through the night and wouldn’t sleep. I didn’t eat because if I did, it would take away my edge.”

Talking about his issues with his fellow musicians (and offering support of his own) has helped bring Braunstein away from his dark place. Now the Me2 Orchestra is helping dozens more, building support for performance anxiety, alcoholism and bipolar disorder.

And believe us, this happens in other music circles all of the time. Whether it’s a rock band member abusing drugs, a vocalist with issues singing in public or even a hip hop artist confessing pain through his lyrics, life as a performer can have many challenges.

We certainly want to make ourselves available for anyone who is struggling with these problems. If you or someone you are close to is having a hard time making their musical dreams come true, always remember that we are here to help.

Coping With The Stress Of Corporate America

For millions of people across the country, work life consists of putting in long hours at a corporate office. Though, on the surface, sitting in a cubicle doesn’t seem as stressful as manual labor, there are plenty of stressors that accompany this culture. In fact, Psychology Today is reporting that “corporate anxiety” is on the rise. As such, that site and others have helped list out coping mechanisms to improve 9 to 5 mental health.

First the alarming stats. Did you know that one out of every nine corporate employees suffers from an anxiety disorder? This not only impacts their lives and well being, it can create problems for others in the workplace. Symptoms called out by Psychology Today include irritability, excessive fatigue and a lack of productivity. The sad truth is, issues like these can actually lead to a person losing their job (hence creating even more mental health challenges, such as depression).

Psychology Today writer Joni Johnston Psy.D. outlined key triggers that can contribute to office anxiety.

“Long hours, demanding supervisors, high workloads and lack of clear direction are some of the biggest culprits, especially when they occur together,” Johnston wrote. “In particular, jobs with high demands and low control. A lack of rewards, such as money, esteem and career opportunities, can increase stress and, hence, the risk for psychiatric ill health.”

So what can be done to help ease this problems? Interestingly enough,  Inc.com offered some helpful solutions that have shown success among office workers. Listing out about half a dozen remedies, the business site focused on natural techniques.

On the top of their list was getting enough sleep. Even if you have to put in long hours, try to go to bed at a decent time once you return home. It may be easy to want to blow off stress binge watching your favorite shows late into the night, but by depriving yourself of at least eight hours of rest, you may be creating a vicious anxiety cycle.

Exercise and meditation were also called out by Inc. Simple activities like stair climbs can work as an outlet during a difficult day. Their writer pointed to the fact a mere 10 minutes of aerobic movement can stimulate anti-anxiety effects.

In regards to meditation, that can be as simple as stepping outside of the building and sitting with your eyes closed for a matter of seconds. The key is deep breathing and a focus away from the corporate stressors.

Of course if it feels like the issues are tougher to handle, then we highly recommend reaching out to a trained professional for ongoing coping mechanisms.

Using Poetry To Combat Anxiety

  Throughout our blogs, we’ve offered many examples of ways people can cope with daily anxiety. Everyone, of course, must find their own outlet, but we do enjoy sharing successful methods that have worked for others. One technique (that was recently highlighted by Bustle.com) concerns poetry and the therapeutic effect of reading and writing upbeat affirmations.   Journaling is always recommended when it comes to emotional stress. Putting your thoughts to paper can help outline your struggle and work through possible solutions. But adding a bit of creativity into that writing can be extremely helpful too. Jotting down a simple poem can shift your focus away from your daily stresses and create a soothing effect. The same goes for lyrics and original songs (for those who are musically inclined).   On the flip side, it can be just as effective to read others’ poetry writing. Concise, upbeat messages can quickly be turned into regular mantras, where you repeat the words in your head during a particularly bad day. Bustle themselves did a nice job of outlining this effect; which shouldn’t be a replacement for therapy, but rather an accompaniment.   “Poetry not substitute for mental health care, but it might help you slow down for a moment,” Bustle writer Kristian Wilson wrote. “Many are short enough to memorize, so you can repeat them as mantras if they do work for you.”   Bustle even went so far as to offer a few favorites, that can work especially well for people dealing with anxiety issues.   The poem Up-Hill by Christina Rossetti was singled out and is shared in full below…
Does the road wind up-hill all the way? 
Yes, to the very end. 
Will the day’s journey take the whole long day? 
From morn to night, my friend. 
But is there for the night a resting-place? 
A roof for when the slow dark hours begin. 
May not the darkness hide it from my face? 
You cannot miss that inn. 
Shall I meet other wayfarers at night? 
Those who have gone before. 
Then must I knock, or call when just in sight? 
They will not keep you standing at that door. 
Shall I find comfort, travel-sore and weak? 
Of labour you shall find the sum. 
Will there be beds for me and all who seek? 
Yea, beds for all who come.
As was May Perpetual Light Shine by Patricia Spears Jones.
We have encountered storms 
Perfect in their drench and wreck
 
Each of us bears an ornament of grief
A ring, a notebook, a ticket torn, scar
It is how humans know their kind—
 
What is known as love, what can become  
the heart’s food stored away for some future
Famine
 
Love remains a jewel in the hand, guarded
Shared fragments of earth & air   drift & despair.
 
We ponder what patterns matter other than moons and tides:
musical beats—rumba or waltz or cha cha cha
cosmic waves like batons furiously twirling
colors proclaiming sparkle of darkness
as those we love begin to delight
in the stars embracing
 
We certainly recommend reading the entire Bustle article for the full list of poems. And if you can, try to take some time and craft a few of your own. You’ll be amazed at how effective a process like this can be.