Anxiety disorder, like any disorder, can be debilitating, but it is manageable. Sadly, there are still many misconceptions out there surrounding the disorder. This is surprising considering the level of media coverage encouraging people to share their stories and to seek support. Whilst this shift in attitude is positive and has increased awareness of the devastating impact of the illness there is still a long way to go in normalising the condition.
Often the term anxiety is thrown around with little regard to meaning. Misconceptions are held about what it means to have an anxiety disorder and what devastating impact it can have on a persons life. For those suffering, this only worsens the plight.
Top 5 misconceptions:
1. Feeling stressed is the same as having an anxiety disorder.
Everyone has feelings of anxiety at some point-it maybe over an exam, job interview, or medical appointment. Whilst feelings of anxiety are perfectly normal it does not mean that you have an anxiety disorder.
2. You can just ‘snap out of it’.
It is not something you can just ‘snap out of’. The most unhelpful things people say when in the midst of an anxiety attack is to ‘just don’t think about it’ and ‘its all in your head’. Telling someone with anxiety to stop is no different from telling a person with a broken leg to go running.
3. There is not always a reason.
Anxiety disorders are complex and often very difficult to make sense of. Sometimes you can be sitting quietly with yourself and suddenly be drowning in fear, trepidation, dread and horror through no logical reasoning. Anxiety does not always require a trigger and just because it isn’t there doesn’t mean anxiety won’t rear it’s ugly head.
4. Anxiety is both a mental and physical illness
Symptoms of anxiety can vary widely and take the form of nausea, headaches, palpitations, changes in appetite, thirst, stomach ache, sweating, muscle tension, to name but a few. Each person experiences the physical effects differently and each time. Just because you can’t see it, does not make it any less real.
5. There are treatments for anxiety
Even today some believe that anxiety will just sort itself out. For a few this might be the case but it doesn’t always work, some require ongoing support to manage their symptoms.
There is no need to suffer in silence when there is help available.
Remember, everyone is different and no two cases are the same.
If you would like advice and support regarding anxiety please contact us.
Typically, related to cognitive problems and a higher risk of developing Dementia and Alzheimer’s disease
It is not uncommon to feel forgetful and disorganised when stressed but over a long period of time stress may change your brain which can affect memory.
Studies in both animals and animals show clearly that stress can affect brain function. Scientists have seen changes in how the brain processes information during a period of real-life and manufactured stress. (In the latter, researchers challenge participants to perform difficult tasks such as counting backwards in 13s whilst being graded on performance).
Either type of stress interferes with cognition, memory, and attention. – Dr Kerry Ressler, chief scientific officer, McLean Hospital and professor of psychiatry, Harvard Medical School.
Stress not only affects memory as well as other brain functions like moods and anxiety but also promotes inflammation which adversely affects heart health, says Jill Goldstein, professor of psychiatry, at Harvard Medical School. Thus, stress has associations with chronic diseases of the brain and heart. The effects are different for men and women.
Stress And The Brain
To understand why stress affects our brain, it is important to understand how the brain works. The brain is not a single unit, but a group of different parts that each performs different tasks, says Dr Ressler.
Researchers believe that when a part of your brain is engaged other parts may not have much energy to perform their own vital tasks. For example; If you are in a dangerous situation, the Amygdala – the part that governs survival instincts, may take over leaving the parts of your brain that store memories and perform high order tasks with less ability to perform their role. The logic behind this is that the brain has switched into survival mode thus is shutting down non-essential resources (including memory). Therefore, after a traumatic event or prolonged high stress, you may become more forgetful.
The effects of stress on the brain and body may differ depending on when it occurs during a person’s life, says Goldstein. Gonadal hormones are secreted in large amounts during fetal development, puberty, and pregnancy and depleted during menopause and may play a role in how stress affects individuals.
For example; Reductions in the Gonadal hormone Estradiol during menopausal transition may change how the brain reacts to stress, Goldstein.
Protecting Yourself From Damaging Stress
To better cope with stress, consider factors that can minimise stress. Here are some tips that can help you better manage stress levels and hopefully prevent some of the damaging effects it can have on the brain:
Establish Some Control
If stress is not predictable, focus on the things that are. Having a routine is not only good for development but also for health. Predictability combats stress, says Dr Ressler.
Sleep Well
Stress can result in poor sleep which, in turn, can make stress even worse. Sleep deprivation makes sections of the brain that handle high order functions less efficient. Healthy sleep habits can help the brain function better. This includes good sleep hygiene and going to bed/waking up at the same time, avoiding caffeine, removing screens, and creating a relaxing bedroom atmosphere free from distraction.
Be Organised
Have strategies in place to manage your workload. For example, create a daily, to-do list of tasks you need to accomplish. This way, you won’t feel so overwhelmed. Creating lists also give you clear direction from start to finish. Laying tasks out like this helps reduce feelings of bombardment, says Dr Ressler.
If You Need It, Get Help
Reaching out can help you build resilience and better-coping strategies, which ultimately protect the health of your brain. Early intervention may reduce disability caused by stress-related complications in later life.
Change Your Attitude
A life without stress is not only impossible but would also be incredibly uninteresting in fact, a certain degree of stress is vital for growth says, Ressler. Rather than aiming for zero stress, strive for healthy responses to stress.
Long-Term Brain Changes
According to Ressler, there is evidence that chronic or persistent stress can rewire your brain. Scientists have learned that animals under prolonged stress have less activity in areas of the brain that control high order tasks; for example, the Prefrontal Cortex and more activity in areas of the brain that focus on survival the Amygdala. To simplify; if you were to exercise one part of your body it would become stronger than the non-exercised parts which inevitably would become weaker. This is what appears to happen in the brain when under continuous stress.
These changes, in some circumstances, can be revered according to Ressler. Whilst stressful childhood experiences seem to take more of a toll on the developing brain, research has found that many who demonstrate resilience in the face of previous trauma have developed new brain mechanisms to compensate. It is thought that these new pathways aid in recovery from stress-related brain changes that were formed in early life.
Is stress Created Equal?
While the effects on the brain are well documented, it is less clear on what type of stress is more damaging and therefore could lead to health problems in later life.
Do brain problems occur when under a small amount of stress or is it only long-term stress that affects the brain?
It is a tough question because stress is a broad term used to describe many things. The stress you experience before an exam is different from the stress of being involved in a car accident. Certainly, more stress is likely worse, and long-term even more so, says Ressler.
There are further factors that make stress more harmful:
Unpredictable Stress
Research on animals shows that they could anticipate a stressor if receiving a shock after a light was turned on were less stressed than those receiving shocks at random. The same can be applied to humans. If a person anticipates stress it is less damaging than random stress.
No Time Limit On Stress
If you are stressed about work or an exam, the stress you experience has an endpoint. If the stress has no endpoint, for example, chronically stressed about finances‚ it may be more challenging to cope with.
Lack Of Support
Feeling supported during periods of stress enables a person to whether it more successfully than those who do not.
Is it time we talked about stress?
If you or someone you know would like to know more about stress management please contact us on
Asthma is a common inflammatory disease that affects the air passages of the lungs. Symptoms vary; episodes of wheezing, coughing, tightness in the chest and shortness of breath.
With the constant increase in environmental pollution, the number of diagnosed cases of asthma worldwide is on the increase.
Modern medicine treats the condition with an array of orally administered medication. The centre of treatment is relieving the symptoms, or at best, reducing the frequency in which they occur.
Research suggests that more and more sufferers are turning to alternative treatments to address underlying causes. Complimentary approaches range from dietary, breathing exercising and psychological, to acupuncture and homoeopathy.
*It is important to point out that you must discuss treatments you wish to undertake with your doctor first.
Clean Up Your Diet:
As with any inflammatory problem, diet is important.
Avoid foods that irritate the immune system (dairy, wheat, preservatives, and additives.)
Eat more antioxidant-rich foods (vegetables, fruits, and berries), and drink natural (water, natural fruit juice, herbal tea and coconut water).
Up your intake of Magnesium and vitamin D (A good multivitamin will help).
Clean Up the Environment:
Asthmatics need to optimise the cleanliness of the air they breathe. Air-borne pollutants are found in every place we go it; house dust, smoke, animal hair/skin, exhaust fumes, chemical sprays, etc. Where possible it is best to avoid these as much as is possible.
Breathing Exercises:
Breathing techniques are commonly used in the treatment of asthma. Belly or deep breathing involves breathing through your nose rather than the mouth and using abdominal muscles.
Two specific techniques are Butekyo and Pranayama (yoga). Many studies have shown that these exercises improve symptoms.
Acupuncture:
Originating in China thousands of years ago, Acupuncture involves the insertion of very fine needles into the skin at specific points of the body. Some studies show that this treatment, when performed by a qualified practitioner, is very safe and effective.
Herbal Treatments:
Used for centuries, herbs are still a primary asthma treatment in many countries. Herbs used include; Ephedra, Green Tea, Ginger, Rosemary, Schizandra, Ginkgo Biloba and Boswellia. Generally, more than one herb is used as this has proven more effective.
*Some herbs can interact with prescription medications. Do consult your doctor before taking.
Homoeopathic Cures:
Homoeopathy stimulates self-healing using a dose of substances. For asthma, homoeopathic remedies are made from substances that generally trigger asthma reactions (pollen, weeds, etc). The amounts used are so small that they will prevent rather than trigger an attack.
Relaxation Therapy:
Meditation, Hypnosis and muscle relaxation are typical therapies used to treat asthma. These techniques reduce stress, relieve symptoms and promote a sense of well-being. In Psychogenic asthma (emotionally induced), these methods have been proven highly effective.
If you struggle to stay asleep for the entire night you know how that can drain you both physically and mentally.
Insomnia is not uncommon these days with many struggling to fall asleep -but there are ways you can get a restful night’s sleep. Some find that their issue is remaining asleep rather than going to sleep. If this sounds like you, we have some suggestions to combat those early hour awakenings.
There are three recognised stages of sleep; deep, REM and light. Depending on when we experience each of these stages that result in us waking during those early hours.
Deep sleep tends to be the first 1-3 hours of sleep, following this we enter REM or rapid eye movement, in which we enter a lighter sleep. Typically, REM sleep comes in 90-minute cycles, this means that you are more likely to wake up at the end of a cycle.
Dr Neil, a sleep expert, says that natural sleep rhythms are to blame and that during REM stages we often find ourselves a lot more easily disturbed by our surroundings.
It is also during this stage that the likes of birds chirping, a partner snoring, a phone vibrating or the bin men will launch us into consciousness-thus making the return to slumber the most difficult. Laying in bed feeling frustrated will not aid you back into the land of nod, and it is advised that you get up to distance yourself from your bed.
“If you are still awake after 20 minutes, get up and do something like reading. When you are tired enough to sleep again, you will.” Dr Stanley
It has been revealed that sharing a bed is the biggest disruption to sleep, followed closely by the light coming through the windows in summer.
Using your screens in bed before sleep is a no-no due to the emitted blue light which affects the brain’s ability to switch off for the night.
It is not advisable to check your phone if you wake during the night.
Another key suggestion that has been proven to work is reducing the time spent in your bedroom, reserving this only for dressing and sleeping. This does also mean avoiding long lay-ins, watching television or reading the paper in bed.
The more you associate your bedroom with sleep, the more your brain will recognise that when you are in there it is time to switch off for the night.
If you or someone you know would like to discuss stress and sleeping problems please do get in touch with us.
A team of psychologists from the University of Derby and Nottingham has conducted an online study to discover the association between smartphone use and personality traits. The study consisted of 640 smartphone users aged 13 to 69 in the UK.
It was found that those who have mental health issues are more likely to use their smartphones as a form of distraction therapy.
Anxiety correlates directly with smartphone use, supporting past research of not only these devices changing how we perceive the world but also on how we perceive ourselves relying on likes and shares to validate human existence.
The study found that people were more closed off and secretive when engaging with their phones.
Paranoia surrounding allowing another person to use their phone was very prevalent in the study. Many users who allowed this eagerly overlooked every detail of actions taking place on their phones despite having nothing to hide. It was commented that allowing another person to use your phone was like loaning out your firstborn.
In addition to the findings it was found that the top three applications used were; social networking at 50%, followed by instant messaging at 53%, and music applications at 19%.
Our anxiety levels increase the more we engage in these devices:
As demonstrated on Panorama (4th June 2018, 7.00 pm BBC One), separation anxiety causes the user’s heart rate to rise dramatically when a person is separated from their device. The experiment showed a woman attached to a heart rate monitor watching a video whilst her smartphone (placed behind her) was bombarded with messages. At the end of the short experiment, it was clear to see that her anxiety levels rose dramatically each time a message was received. The participant commented that she felt she was missing out each time her phone made a noise, which made her feel anxious and somewhat isolated.
Apps are deliberately made to be addictive:
Social media company insiders have said that they make their apps addicting so they can sell our time. The longer we spend on these apps the more time they can sell and the more money they can make.
“It’s as if they’re taking behavioural cocaine and just sprinkling it all over your interface and that’s the thing that keeps you like coming back and back and back.”
Former Mozilla and Jawbone employee Aza Raskin
In another part of the program, it was suggested that social media is very similar to slot machines in America. It is cheap, flashy and everyone can easily access it. The business model is simple yet ingenious; entice the world in with an app, keep them hooked with bright colours and noises, and sell their time to advertisers.
Facebook said their goal is solely to “bring people closer to their friends, family and the things they care about”. At no point has Facebook ever mentioned their platform being addictive or the need for it to be so in order to remain profitable but it is clear that selling space, and your time is a huge factor in its continued success.
In Brittan, teenagers spend on average over 18 hours a week on social media:
With the ease of access comes the desire, even addiction, of checking social media platforms for the latest news. It is easy to see the correlation between these platforms and an overall decline in mental health amongst teens and young adults. Many admit that they feel down if something they have posted does not get as many likes or shares as their peers. Sadly, this desire to be popular online has led some to take their own lives.
Addiction experts and therapists have seen a dramatic increase in clients with smartphone addictions over the past ten years. Typically, they come in with;
All of which is related to the use of mobile phones.
Many professional experts including medical and digital, say that a smartphone is no different from giving a person a gram of coke.
Although much research is needed, and smartphone addiction is not officially recognised, it is clear that we have a problem and the sooner we accept this the better it will be for us and future generations.
We all must deal with stress at work but, left unchecked stress can cause not only mental but physical harm to your wellbeing.
Trouble sleeping | Moodiness | not feeling yourself | headaches |chest pains | dizziness | racing heart | eating too much/too little | short temper | blurred vision | difficulty concentrating | sleepy | angry.
Sound familiar? These are all signs of stress.
If left untreated stress festers and can turn into physical symptoms, not all we easily recognise as stress-related. Stress can affect your blood pressure, create heart problems, and rapid fluctuation in moods.
Most do not need telling when they are stressed but may need direction on how to deal with it in the workplace.
There are many ways to deal with stress, some better than others, but it is always advisable to speak to someone you trust. It is time to see your doctor when you feel constantly worked up and/or if you develop physical signs such as tightening of the chest and trouble sleeping.
Common symptoms of stress include;
Tension and irritability / Fear and anxiety about the future / Difficulty making decisions / Feeling numb / Loss of interest in normal activities / Loss of appetite / Nightmares / Anger / Increased use of alcohol and drugs / Sadness / symptoms of depression / Feeling powerless / Crying / Sleep problems / Headaches/ back pains/ stomach problems / Trouble concentrating.
Top tips for self-care:
Often the best way to manage stress is to take time for yourself and indulge in a little self-care.
Avoid the use of drugs and alcohol:
They may seem tempting or as a quick fix but in the long run, they can create more problems and increase your stress levels.
Seek Support:
Talk to people, be it your partner, a friend, college, counsellor, doctor, therapist, anyone you feel you can trust. Having someone there with whom you can openly talk to and share can really lighten the load.
Connect socially:
After a stressful event, it can be all too easy to isolate yourself. Make sure you are spending time with those around you. Perhaps consider planning an activity or a meet-up.
Take care of yourself:
Ensure that you remain hydrated and eat a balanced diet. Regular exercise and rest-including sleep will help you feel better about yourself. Go for a relaxing massage as this will not only help you unwind but will also help with muscle tension.
Keep to your routine:
A key factor in self-care is having a routine. Ensure you go to bed and get up around the same times, eat at regular intervals and allow yourself time to relax before bed in the evening. Remember routines do not have to be set in stone.
Stay active:
Exercise is not only good for you physically but mentally too. This does not mean hitting the gym like you never have before, it can be in the form of going for a walk or spending the weekend helping a friend out. These are positive ways of coping with stress and burning off those negative feelings.
Summer has arrived and you’ve just tried on your swimsuit for the first time. Oh no! You can hide most things under winter woollies but swimwear is just so unforgiving isn’t it?
Don’t despair here are a few tips to get you ‘beach ready’ in double-quick time:
Avoid the heat with an early morning walk or cycle ride.
Take advantage of the best of summer foods. Think Mediterranean style foods and have a holiday each time you eat.
Remember your childhood: play Hopscotch, skipping and so on. Grab your kids and go walking around your neighbourhood and spot the different coloured insects or play, eye spy as you walk around.
Plant a small garden if you don’t already have one or start growing vegetables if you do. Don’t have a garden? Ask a neighbour if you can help with theirs.
If the weather is too hot to exercise, dance or exercise to a workout DVD indoors. (Take it slow to start if you are new to this type of exercise)
Make sure you strengthen your muscles on alternate days. Use small weights such as bottles of water or tins of beans to start you off. Join a gym or exercise class with a friend for stronger exercises.
Visit local attractions such as the zoo and walk for hours without realizing it.
Visit your local fruit and vegetable shops and add as much variety and colour to each of your meals. Aim to “eat a rainbow of colours” on a daily basis.
As you get slimmer and stronger, take your exercises into the seawater acts as a great resistance and improves the power of the exercise.
Make sure you keep hydrated and drink plenty of water before, during and after any exercise. Ensure you also are wearing the correct sunscreen.
Note: Please take advice from your GP if you have any health concerns that may affect your ability to participate in any exercise programmes.
It seems everyone is posting soothing pictures with “be mindful” as the caption in their social media accounts these days. Ok, so wellness has reached the masses but that doesn’t mean everyone knows what it is. What is the difference between meditation and mindfulness?
Meditation…
This is when you intentionally set aside time to be with yourself. There are several types of meditation from relaxing to exercise meditation to clear your mind. Meditation increases your awareness of the mind bringing you in touch with your feelings and innermost desires.
Mindfulness…
This is just being aware. Mindfulness can be both formal and informal. With informal mindfulness, you are more aware of the things you do. This is often referred to as mindfulness meditation, and this is where the confusion comes from. Formal mindful meditation involves focusing your mind on the present, the here and now. This form has proven to improve mood, decrease stress and boost immune function. The point is to remain in that moment until you feel complete control of your being.
Relationship stress is very common and all relationships will have episodes of stress at some point. Both partners must approach the situation properly to resolve it.
Supporting your partner when they become stressed is a key feature in a relationship but how you manage and reduce it is important. One of the first things to remember is to understand why they may be stressed in the first place and rather than going all-in with negative thoughts, it is better to improve their emotional state first. This can be done through supportive communication and gestures which act to calm tension. This is because when someone is stressed they find it difficult to interpret messages therefore, being specific and showing eye contact shows you are engaged in them.
Reducing stress in a relationship
Acknowledge the reason for stress ‚ by familiarizing yourself with the problem it generates a better understanding of how to manage it. If the reason for stress is something you are both going through, then it is likely to be of higher quality communication.
Using ranges of communication ‚ listening and asking questions helps to engage in the communication by allowing the other person to open up more about their reasons for feeling stressed.
Support Validation – When people feel stressed they often require emotional support rather than advice unless they specify otherwise.
Adjustable Approach‚ it may be important to find out what will help your partner to feel more relaxed and what they find helpful for them rather than examining possibilities.
Activity Planning РIt is an important part of a relationship to spend time together, whether it is taking a walk, bike riding, having a game night or even baking together. This brings laughter, happiness and a chance to communicate just with you two.  [activecampaign form=3]
Walking is arguably one of the best and easiest forms of exercise. Not only does it strengthen your cardiorespiratory system and maintain the function of your body, it is also great for boosting your mood.
Just 30 minutes a day, five days a week can improve overall health.
The steps you take throughout your day can soon add up. To add a few more here are our top tips:
Walk to/from work
Ok, so this isn’t always possible for those who commute but alighting a stop before your regular one will increase those steps.
Invite friends/family for a picnic
Instead of spending Saturday morning in your PJs on the sofa pack a lunch and invite some friends/family out for a walk. We are not talking hiking across Dartmoor here, unless that is what you like do to’ but meeting up for a leisurely hour walk, a pit stop for lunch and a walk back is not only a great way of getting those extra steps but also a great, and free way to catch up.
Utilise your lunch break
Now the weather is finally warming up, why not eat your lunch outside? Almost all of us have a nearby spot outside where we can eat lunch, take advantage of this and breathe in some fresh air. If you are one of those that don’t, simply take a short stroll around before returning to work.
Park once
Going shopping? Park your car midway through your usual shopping route to increase those steps. Why not park at the start you ask? Well, those bags can get rather heavy so to lighten the load drop them off mid-shop. Chances are you will enjoy your trip more knowing that halfway through you won’t have to lug those bags around.
Children’s activities?
Instead of sitting in the car or the changing room, go for a walk. You don’t have to go far, just around the block. This way you are still close should you be needed, and you will be adding to the step count with minimal effort.
Create a walking challenge
Now the sun has made a lasting appearance getting out is both cost-effective and a great activity for everyone. There are many walking groups on social media, but you can create your own by simply inviting a few friends along. Once a week pick a time and destination to meet and get walking! South Devon offers lots of beautiful walking areas that are easily accessible, pram friends and free.
Most experts agree that any amount of walking is beneficial. Walking is not a competition of who can do the most but who enjoys it the most.
To understand why stress affects our brain, it is important to understand how the brain works. The brain is not a single unit, but a group of different parts that each performs different tasks, says Dr Ressler.
It is not advisable to check your phone if you wake during the night.
A team of psychologists from the University of Derby and Nottingham has conducted an online study to discover the association between smartphone use and personality traits. The study consisted of 640 smartphone users aged 13 to 69 in the UK.
We all must deal with stress at work but, left unchecked stress can cause not only mental but physical harm to your wellbeing.
Meditation…
Mindfulness…
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