Stress and Anxiety Archives | Howard Fensterman Charities

What Do Doctors Worry About?

Doctors are People Too!

The role of physicians is not without its challenges, and doctors often face many worries and concerns that can impact their work and personal lives. At times, people’s lives are in the hands of doctors and surgeons who are aware that one mistake could be a fatal one. But that’s not all that concerns medical professionals today. In this essay, we will explore some of the most common worries that doctors face today.

Covid-19 Caused Anxiety Throughout the World

Girl tested for Covid 19 — People line up to be tested for Covid at a clinic. Photo iStock

Although Covid is considered a past issue these days, there is no doubt the pandemic has caused worldwide anxiety, both for patients and physicians.

This infectious disease put an enormous strain on all healthcare systems, and doctors were at the forefront of dealing with this menace. They were tasked with diagnosing and treating patients, and providing care to the critically ill while trying to prevent the spread of the virus.

It was a mental and physical shock to many. One doctor from Elmhurst Hospital, the hospital that was inundated the most by the pandemic, said he used to see gurneys spread out into the streets because the facility just couldn’t house them all. Worse, he would witness scores of deaths daily, so even though physicians are more mentally equipped to manage patient deaths, there is no doubt that many physicians were emotionally and mentally affected when seeing so many people die in front of them daily.

In the United States and the world, the general concerns were that the physicians did not catch the disease and that personal protective equipment (PPE) and other resources were available for their patients, especially in the early period when Covid became a major concern.

As of this writing, the pandemic has subsided substantially, although not completely as there are still reports of people catching the disease, and there are those who suffer from long-covid, but for the most part, we can put this beyond us now; however, that doesn’t mean physicians do not have other things to worry about.

Physician Burnout

Doctor showing signs of stress — Physician burnout is real and many doctors are affected by it. Photo: iStock

Healthcare professionals often work long hours and deal with emotionally draining situations, such as caring for terminally ill patients or those with chronic illnesses. Burnout is a real concern and can lead to physical and mental exhaustion, decreased empathy for patients, and a decline in the quality of care provided.

The report also found that burnout is having a significant impact on physicians’ health and well-being. Nearly half (49%) of burned-out physicians said their issue has had a moderate or severe impact on their physical health, and 43% said it has had a moderate or severe impact on their mental health.

This condition is also leading to increased rates of physician turnover. Nearly one in three (32%) physicians said they are considering leaving their current job within the next year.

Medical Errors

Medical errors are another concern for doctors. Despite their best efforts, physicians can make mistakes that can have serious consequences for their patients. Medication errors, misdiagnoses, and surgical mistakes are just a few examples of errors that can occur. Doctors may worry about what impact this may have on their patient’s health and their professional reputation.

Although some cases are not the result of physician error and others may be frivolous, patient attorneys may proceed with a malpractice lawsuit anyway. In fact, there are, on average over 85,000 medical malpractice cases field in the United States each year.

Physicians who are legally notified for medical malpractice or who have been reported to OPMC (Office of Medical Conduct) should confer with an attorney for advice and possible legal defense if needed.

Summary

In conclusion, doctors face many worries and challenges in their work. Burnout, medical errors, as well as access to care, and healthcare policy changes are some of the major concerns.

These worries can impact their professional and personal lives and make it more difficult to provide the best possible care for their patients. We must recognize and address these concerns to support our healthcare providers and ensure that they can continue to provide high-quality care to those in need. By providing adequate resources, support, and policy changes, we can help alleviate some of the worries that doctors face and create a healthier and more equitable healthcare system for all.

Is Your Glass Half Empty or Half Full? A Discussion About Perception

Are You a Happy Person or Do You Worry?

Photo of a glass of water — Are you an optimist or a pessimist? Photo: SMS©

A happy person tends to focus on the positive aspects of situations, maintains an optimistic outlook, and seeks joy in the present moment. They embrace gratitude, practice self-care, and find meaning in everyday experiences.

In contrast, a worried person is preoccupied with negative possibilities, tends to overthink and anticipate problems, and may struggle to find contentment. They dwell on uncertainties, magnify challenges, and may experience heightened anxiety. Many times, people who tend to worry a lot concentrate on unrealistic situations that will never materialize.

Many people who suffer from bipolar disease have these worries, but not to worry (pun intended). There are ways to overcome illogical concerns and view life more positively. This will not only serve to diminish your fears but also make you feel mentally healthy and subsequently, physically healthy as well.

In this year 2023, there is an abundance of ways to cope with worry and its corresponding emotions of stress and anxiety. Let’s get started.

The Stories

Fearful man with hands on his face. — Photo by MART PRODUCTION

Jack’s Letter

Jack got a letter from one of his credit card companies. It was a standard letter regarding updates on his privacy policies, but Jack got nervous thinking there was a problem with his credit card and ran to his phone to call them.

What was Jack’s perception of this letter? No doubt it was a negative one, a half-empty glass outlook.

Now, let’s look at another scenario.

Susan’s Voicemail

Happy womnan on phone — Image by Nebraska Department of Education from Pixabay

Susan received a voicemail from her doctor’s office after her visit there a few days earlier. The message was that they would like her to call them back. Susan didn’t think it was anything serious to worry about and when she called, they just needed to verify her insurance.

Is Susan a negative or positive thinker? No doubt she is thinking positively.

Let’s look at one more.

Marjorie’s Olive Oil

Marjorie needed olive oil, but she heard that the store might be out of it, so she called them first. The phone call went as follows:

Marjorie: “Hello, do you have olive oil or you don’t?”
Store: “Yes, we have it. The price is $9.99.”
Marjorie: “OK great. I will be there shortly.”

What caused Marjorie to say “or you don’t”? Is she a positive or negative thinker?

Let’s take a deeper look at what positive and negative thoughts can do to us, or more expressional, is your glass half empty or half full?

Negative Thinking

Man stressed and worried — Image by Sam Williams from Pixabay

A negative thinker is someone who tends to focus on the negative aspects of a situation or experience, rather than the positive. They have a mindset that tends to dwell on worst-case scenarios and assume the worst in any given situation. They often view problems as obstacles, rather than as opportunities for growth or learning.

Negative thinking is a pessimistic outlook, which can lead to a lack of motivation and a decreased ability to cope with stress and challenges. As a result, these individuals may struggle with increased anxiety and depression. Some people may go to the extreme and create a sense of hopelessness and despair.

These damaging thoughts can also have an impact on relationships, as they can lead to a general sense of cynicism. It is important to note that negative thinking is not the same as critical thinking, which involves evaluating situations and ideas thoughtfully and objectively. Rather, this type of pessimism involves a persistent focus on the bleakest aspects of a situation, often at the expense of the positive.

What Can a Negative Thinker Do to Off-Set Pessimism?

Two seniors holding hands on a park bench — Photo: Shopify Burst Free Images

Negative thinking can be a difficult habit to break, but it’s not impossible. Here are some strategies that may help address these thoughts:

1. 1. Socialize and we are not talking about Facebook. Go out and meet people. This can help you forget about your worries and allow you to concentrate on talking about things that you enjoy.
  2. Surround yourself with positive people: With the above said, make sure the people you are with are positive thinkers. If you hear someone talking about their constant problems, politely excuse yourself and find some other folks who would be of more benefit to you.
  3. Sports and exercise: No doubt these activities will make you feel good, both inside and out. Anything from basketball to volleyball to weightlifting will be beneficial to you.
  4. Identify negative thinking patterns: The first step in addressing bad thoughts is to become aware of them. Notice when negative thinking arises and try to identify the patterns or triggers that lead to them.
  5. Challenge the negative: Once you’ve identified these thought patterns, challenge them by asking yourself if they’re based on facts or assumptions. Try to reframe them into more positive and realistic ones.
  6. Practice gratitude: Focusing on what you’re grateful for can help shift your focus away from negative thoughts. Start a gratitude journal or make a habit of reflecting on what you’re thankful for each day.
  7. Practice meditation: Meditation can help you become more aware of your thoughts and feelings.
  8. Get a Pet: Studies have shown that pets, especially dogs and cats can help diminish your worries and reduce your stress.
  9. Seek professional help: If negative thinking is interfering with your daily life or causing significant distress, consider seeking the help of a mental health professional. Cognitive Behavioral Therapy would be the best route. These are trained psychotherapists who can help provide additional support and guidance in addressing negative thought patterns. Additionally, you can visit a psychiatrist who can prescribe the proper medication for you that can help with your anxiety.

Positive Thinkers

People jumping for joy — Image by Jill Wellington from Pixabay

A positive thinker is a person who tends to see the world and situations in a positive light and has a generally optimistic outlook on life. Positive thinkers focus on the positive aspects of a situation, rather than dwelling on the negative, and they look for opportunities and solutions rather than being overwhelmed by problems.

These are folks who see challenges as opportunities and maintain an optimistic outlook on situations. They are not unrealistic or naive, but rather they choose to view situations constructively.

Optimistic thinkers find the positive aspects of a situation, rather than dwelling on the negative. They can naturally manage their thoughts and choose to focus on the good, rather than the bad in many circumstances.

This type of mindset can have many benefits, including improved mental health, increased resilience, better coping skills, and a more fulfilling life. However, it’s important to note that being a positive thinker does not mean ignoring or denying problems, but rather approaching them with a positive and constructive mindset.

Conclusion

Silhouettes of people jumping for joy — Image by Jill Wellington from Pixabay

When you see an issue arise, give it a quick thought – is this something I should worry about? If it is something that would normally make you feel uncomfortable, confront the situation immediately and try to resolve it, but if this is something that may not be of concern at all, make a mental note and then confront your feelings by telling yourself that this is NOT something to worry about.

Follow the suggestions above regarding off-setting pessimism. Try meditation and socialize with positive people. Get a pet. Additionally, there is cognitive behavioral therapy available as well as speaking to a psychiatrist who can prescribe medication if the need arises.

How to Deal with Coronavirus Anxiety

The Coronavirus pandemic is an event so extraordinary that every country in the world is battling it. It’s a global impact so unprecedented that nothing can compare to it since WWII and medically, since the Spanish Flu of 1918.

This alone is enough to give anyone anxiety as people are dying at an accelerated rate and no one knows when it will end. In these testing times, anxiety and depression are at an all-time high.

With more than 2,000,000 dead and infections exceeding 117,000,000, everyone is trying to find a way to hold on to their sanity. While the future seems uncertain and nobody knows if they will contract the virus, the only thing a person can do is play their part in stopping the spread and keeping their stress level in check.

It may seem easier said than done because COVID-19 is not like anything the world has seen before. This virus is unrelenting and infecting hundreds of people in a fraction of time. Things seem out of control and like the uncertainty when the stock market crashes, it creates anxiety.

In view of this, people must try to control their fear levels so that they are better equipped to deal with this aggressive disease. Staying mentally and emotionally stable and strong in the face of adversity softens the blow, at least to some extent.

How to Cope

Start with our article on suggestions for dealing with anxiety as well as part II Tackling Stress and Depression which are very informative. Then take a look at our specific recommendations for dealing with stress levels associated with COVID-19 below.

Limit Media Exposure

Yes, it’s real, the world is going through a global crisis that’s causing mass casualties. But continuously reading or listening about the destruction caused by this disease is not going to help anyone. You should try to limit your media exposure to save your mental health. It’s wise to stay informed, but getting obsessed with the news and consuming every piece of information can snowball your stress.

Checking your phone for updates every other minute or turning on the TV to watch the news every hour will not let you sit in peace. Your mind will remain occupied with nothing consuming you but COVID-19. You need to distract yourself by trying to get involved in some other show or activity other than the news.

Look at Reliable Sources

Limiting media exposure doesn’t mean you don’t follow the news. Everybody needs to stay informed, therefore when you do look up the daily status on the corona pandemic, trust only reliable sources. Don’t believe everything you read on the internet. Get your updates from credible sources such as the CDC (Centre for Disease Control), WHO (World Health Organization) or other dependable sources.

Don’t trust the unsubstantiated videos that are doing the rounds on social media. Don’t forward any questionable data to your followers without verifying the credibility of the source.

The constant barrage of clips, news packages, audios and articles is not letting people relax for a second. Don’t aid this flow of unreliable information and ask your friends to do the same. However, if you want to inform your loved ones about a particular update, then cite only reliable sources.

Do Your Job

The coronavirus is not yielding and our current defenses against the virus are not strong enough. The best that we can do at the moment is to play our part in stopping the spread. If you want to channel your energies productively, wash your hands frequently, maintain excellent hygiene and practice social distancing.

Women running track 6 feet distance — Staying 6′ or more from one another is highly recommended

Follow the proper protocol laid out by health organizations. Stay indoors as much as possible, and wash your hands regularly. Disinfect your doorknobs and keys. If you are staying at home due to a lockdown in your city, make sure you stay home as much as possible as well.

Follow the 6′ distance rule or better, try to stay away from people altogether. As previously mentioned, it is the droplets that we need to be vigilant about more than where the virus might reside on a tangible object.

Illustration of people wearing masks for the United Nations

Wear a mask if you have to go out for an urgent matter, such as getting groceries. Avoid physical contact with anyone because the coronavirus is asymptomatic (experience no symptoms). You might think that you are safe because you don’t have symptoms, but you cannot be sure. To be on the safer side, avoid shaking hands and hugging and kissing other people under all circumstances.

Most importantly – STAY HOME as much as possible!

Following these procedures will not only help keep you from acquiring the virus but will also give you peace of mind and subsequently more confidence that you will be alright.

Try to Have a Routine

With many cities under lockdown, people are forced to stay home. Staying home can disrupt your normal routine and a person can become aimless. In the time of a pandemic, when there is panic everywhere, it’s crucial to have a routine to avoid getting caught up in the fear.

If you are not working currently, don’t take it as an excuse to roam around the house aimlessly or binge-watch the news. Get up early, exercise and get involved in household activities. Help your family members cook and clean. Read a book or watch a show that you enjoy. Don’t let lockdown turn you into a living room wanderer or a couch potato. Check out the section “Think Out of The Box!” in our article on Stress, Part I for more interesting ideas on how to keep yourself busy, as well as feeling rewarded that you are accomplishing things.

Practice Relaxation and DeStressing

Woman doing yoga Meditate or download apps on your phone to help you relax. Take deep breaths as much as possible and think that everyone is in this crisis together, so you need to stay strong. Destressing is critical if you want to control your anxiety levels.

While the experts are trying to come up with ways to deal with this pandemic, we need to take care of ourselves, physically and mentally. Be mindful and follow protocol to deal with the psychological effects of COVID-19. You will feel better in the long run.

How Stress Affects the Human Body?

In our previous article on anxiety and stress, we discussed the many ways you can work to alleviate or at the very least, reduce your anxiety. Now, let us discuss how stress affects you and what it can to do to your body, should it prolong. It is our hope that having this basic understanding of stress and anxiety will help you build on eliminating it.

Good Stress vs. Bad Stress

This human body’s response to environmental factors has many benefits. It helps us to keep going, face challenges, and overcome danger. This is due to the body’s built-in “fight or flight” which we react to when we are confronted with potential danger.

While occasional triggering of the fight or flight response has positive effects, prolonged engagement of this state can lead to a condition called chronic stress and it happens when a person goes through a series of prolonged challenges without any relief.

This condition is dangerous because the body’s fight or flight response is active all the time, which can subsequently disturb our system’s internal balance and can lead to wear and tear in the body – both emotional and physical.

Effects of Stress on the Body

Man displaying frustration in front of a desk

Chronic stress is not something to ignore. As this disorder prolongs, more damage can occur in your body, both physically and mentally. According to the American Psychological Association, the following transformations can occur:

Changes the Function of the Nervous System

This is because chronic stress alters the brain’s neurons by causing too much cortisol to be created. Cortisol exists naturally in the brain, but too much of it can disrupt the synapses (the electrical connections) between neurons and as a result, cognitive processing can be inhibited.

In other words, an abnormal abundance of cortisol can cause degradation of memory since the connections (of the synapses) equate to the transfer of information and if those connections are broken, so is the transfer of information.

Neurons in the Brain — *Synapses in the brain connect with each other allowing information to build*. *Too much cortisol can disrupt this transfer of knowledge and memory.*

The effects of chronic stress are obvious when a person experiences difficulty in retaining and processing information (although there could be other factors involved as well). This can subsequently result in decision issues as well.

Chronic Pain

man-suffering-from-neck-pain-isolated-on-white-background

Anxiety can cause the muscles to be in a state of alertness, which is due to our fight or flight condition. While this helps us to become more active in stressful conditions, it can lead to chronic (persisting) pain in the long run.

This is because chronic stress causes tension in the body. If the muscles continue to be in this state for too long, it can lead to stiffness, particularly in the areas of the neck, shoulders and head. Sometimes pain can be felt in the chest, but chest pains can be a sign of something even more significant and should not be taken lightly. People experiencing muscle pain from stress are also prone to migraines and stress-related headaches.

Cardiovascular Diseases

When in this fight or flight condition, the heart and the blood vessels work harder to provide more oxygen to the body, in turn producing stress hormones. This exposes your body to unhealthy, elevated levels of adrenaline, cortisol and norepinephrine, which increases heart rate and blood pressure, and happens so that the body can make quicker decisions in case of danger.

If the condition becomes chronic, the heart and blood vessels need to work even harder on a continuous basis; subsequently, the risk of heart attacks and other cardiovascular diseases increases. Additionally, the constant presence of stress hormones in the blood can enhance the production of cholesterol.

Secondary effects of stress-related heart disease could result from overeating, lack of exercise and the potential to drink and smoke more.

Affects the Respiratory and Digestive Systems

The respiratory system in the human body supplies oxygen to all parts of the body. In case of stress, the heart rate increases which, in turn, pushes the lungs to supply oxygenated blood to the body. This causes shortness of breath and rapid breathing. For people who do not have any respiratory condition, shortness of breath may not be a problem but it can be a serious concern for someone who has asthma or some other respiratory condition. Research also suggests that chronic stress can trigger respiratory conditions like asthma. This is because of a continuously overworked respiratory system.

Stress is also closely linked with the digestive system. It not only gives you “butterflies” but can influence the overall health of your entire digestive system. Since stress increases metabolic activity, the processes taking place in your digestive system also speed up. As a result, it can lead to many conditions that are associated with improper digestion. This includes acid reflux, vomiting, nausea, and inconsistent bowel movements.

Conclusion

While some amount of stress is important to keep you going, too much can have detrimental effects on the human body. There is an abundance of ways to control stress, but in a nutshell, make sure you eat the proper stress-reducing foods, get a good seven-eight hours of sleep, exercise regularly and seek medical attention if necessary.

Preventing High Blood Pressure and its Related Health Consequences

Heart Attack With no symptoms, high blood pressure (HBP) can sneak up on a person and escalate to any number of diseases that could cause result in death.

Without being tested for HBP by a healthcare professional, a patient might never know that HBP, also called hypertension, may be damaging his/her arteries, heart, and other organs.

A recent study from the American Heart Association found that keeping systolic blood pressure below 140 mmHg reduces the risk of stroke for people age 60 years and older. The study looked at the new systolic blood pressure target, which was 150 mmHg as recommended for older people who don’t have chronic kidney disease or diabetes, but determined that raising the target could put the population at a greater risk of stroke.

“We started this analysis very soon after [the JAMA paper] came out … because we were concerned about the recommendation’s potential effect on stroke prevention,” study author Ralph L. Sacco, MD, professor, and chair of neurology at the University of Miami Miller School of Medicine, said in a statement.

Diagram of the Human Heart
The study looked at 1,750 people who were free of stroke, diabetes, and chronic kidney disease. Participants with a systolic blood pressure of 140 to 149 mmHg had an elevated stroke risk that was equal to participants with systolic blood pressure greater than 150 mmHg. And the risk of increased stroke was most notable among Hispanics and blacks.

According to Dr Sacco, more aggressive treatment of blood pressure, especially among blacks and Hispanics, is even more critical. He added that the findings support the American Heart Association’s guidelines that call for treating blood pressure that is above 140 mmHg.

“The findings suggest one should not liberalize or change the treatment threshold for blood pressure in people older than 60 without chronic kidney disease or diabetes,” Dr. Sacco said. “For stroke prevention, maintaining a blood pressure target of 140 mmHg is important.”

HBP does not have any symptoms except in the extreme case of a hypertensive crisis. However, there are many misconceptions. For example, there is no actual evidence that HBP causes headaches.

In addition, nervousness, sweating, difficulty sleeping, and facial flushing are not signs of HBP either. Other symptoms that are sometimes thought to be signs of HBP, but have no scientific link, include nosebleeds, blood spots in the eyes, and dizziness.

Don’t wait for symptoms before taking care to prevent or get diagnosed with high blood pressure. Left untreated, hypertension can cause heart attacks, heart disease, heart failure, stroke, vision loss, memory loss, and kidney disease, among other health consequences.

Getting diagnosed is quick and painless—healthcare professionals use a blood pressure monitor, a cuff placed on the upper arm and inflated. The cuff momentarily stops blood flow, then slowly releases. Optimal blood pressure is less than 120/80 mm Hg.

Some patients are at a higher risk of developing HBP. Certain groups have a higher risk—for instance, African Americans have a higher risk than other racial groups and after age 65, women are more likely to have HBP than men.

Risk factors for developing hypertension include family history, advanced age, lack of physical activity, poor diet and a diet high in salt, being overweight or obese, heavy and regular use of alcohol, stress, smoking, and sleep apnea.

However, some of the factors can be controlled. While there isn’t much that can be done about family history, race, or age, the other risk factors can be treated.

Wheat Grain in a Field If you are diagnosed with HBP, medication is not the only method that can reduce high blood pressure. Losing weight (even as little as 10 pounds); exercising regularly (at least 30 minutes multiple days a week); eating a diet rich in whole grains, fruits, vegetables, and low-fat dairy products; reducing alcohol intake; quitting smoking; and either limiting or better coping with stress are all factors that are under your control. So why wait? With a little willpower, you can make these changes!

Simple Ways to Tackle Stress and Depression – Part II

Did You Reach Your 10,000 Steps Today?

Graphicstock 052419 Woman on Treadmill Ah, the beauty of exercise! What can one say but only good things about this natural, physical full-body enhancement?

Workouts can stimulate just about every part of your body. But the organs that will love you most are your heart and your belly, however, don’t neglect what they can do for your brain and this is where we will focus our discussion today.

For stress reduction, you want to avoid the loss of neurons in the hippocampus. This is the area where learning, memory, and emotion reside.

Having anxiety can inhibit the natural progressive state of the assembly of your neurons, as well as the effective speed of connections between hippocampal cells.

Studies have shown that exercising, specifically aerobic workouts for a minimum of 20 minutes can promote healthy information processing and memory functions within the brain; thereby countering the diminishing loss of neurons when a person is under stress.

One person told us of her continuous anxiety, (due to personal issues she did not want to elaborate on). She would be stressed all day and had to take pills to sleep, but if there was one daily factor that gave her relief (at least for a while), it was exercise.

Feeling good after exercise is healthy and a valuable factor in stress reduction. In this article, we will not go into detail about all the benefits of exercise, but you can read more about it here. In short, it is a great natural way to keep your mind and body in shape. But remember, No pain, no gain. So put your all into it and watch your health steadily improve.

Can Learning Help Reduce Stress?

Let’s go back to the hippocampus. When two dendrites (the receiving end of neurons) get close together, electrical messages are transmitted from one neuron to the other. This is done through the contact points between the dendrites, called the synapse. When you learn something new, you are growing topic-specific dendrites to connect neurons to particular synapses or said in another way, you are growing more neurons that communicate with each other so that the new information is intact.

As you continue to learn new things, you are growing new neurons. This can help counter the negative effects in the brain when under anxiety (as mentioned in the exercise section above), but another positive factor is the ‘feel-good feeling you get after knowing you have learned something new, so, from a cognitive standpoint, the more learning you can achieve, the healthier your mind will be.

Get a Massage!

Massages have been known to promote relaxation and help alleviate anxiety. But they are not cheap. If you cannot find one that fits your budget, try getting a partner who can do it for you. For many people, this can work wonders, even for those who are not in stressful situations. Here is a video on how you can do it right.

Medical Assistance

Now we are getting into the heavy stuff, but also the most successful when it comes to helping people get relief from stress. Seeking the advice of a medical professional is commonplace for people with anxiety and depression and there is a correlation between the two, but we’ll focus on anxiety for now.

Therapy – A Positive First Step

One of the most common ailments that would cause someone to go to therapy is stress and the related problems that are associated with it. A counselor can help you manage your anxiety better than you are probably doing yourself. Having someone to talk to in privacy may be one of the most rewarding options for you, but for others, more assistance may be required, however, this would be a good start.

Medication

Always seek the advice of a medical professional before taking ANY medication.

Now we come to a path that many, many people pursue, and for good reason!

Prescription drugs can be a significant benefactor in managing your anxiety, as well as the subsequent negative effects it has on your body, but caution is highly recommended!

If you find yourself in constant anxiety, don’t go through it alone.

NOTE: A doctor or certified practitioner is the only one who can prescribe the appropriate medication for you!

There are so many drugs on the market and more are being tested. Some medical scientists are even studying the use of psychedelic drugs to help manage depression, but a physician needs to determine what would be best for you. You may be surprised how much better you could feel with the proper medication and respective dosage.

Case in point: A 45-year-old man lost his father to heart failure. For eleven months, the man blamed himself with the notion that he could have done things better while his father was in ailing condition, not realizing that guilt is a common issue for someone to feel when they lose a loved one; however, most of the time, it is completely unwarranted. “Why didn’t I do it this way” or “I could have done this differently” are common thoughts a guilty person may encounter. For many people who suffer guilt after a loss, the fact is that nothing would have been any different, and as they say “It is all in your head”. But in the mind of the person suffering from it, it was die-hard real.

The ongoing guilt and grief were causing this man to have episodes of depression and when not in depression, he would suffer from serious anxiety attacks. It wasn’t until he sought medical help that a prescription plan was provided to him and after a few weeks, his guilt began to dissipate to the point that one morning when he woke up and he felt entirely free of this feeling.

This happened because he was initially lacking the chemical serotonin in his brain, which caused him to think irrationally and once the proper medication was provided to him, his serotonin level increased to the point that his anxiety and depression were gone.

Referring to a popular metaphor, we can say that the man went from feeling that the glass was half-empty to the glass being half-full. In reality, this meant that he went from thinking negatively about how he could have done things better when aiding his father to think about all the great things he did for his dad.

If you plan to see your family doctor, you can visit him/her first who might be able to recommend some limited amounts of prescription drugs that could help you cope with a bad situation, but for the long term, it would best to seek the help of a therapist and/or a psychiatrist.

Therapists are great ‘listeners’ and can help you cope with your situation. Psychiatrists are medical professionals whose specialty is your mental health as opposed to your physical health. They will be able to diagnose your condition and prescribe the appropriate medications that could help you. Many people choose to see both a therapist and a psychiatrist. Helpguide.org is a great website for obtaining a lot of information on how to get the best therapy for your condition.

To go any deeper would be beyond the scope of this article, but we hope that these suggestions will help improve your state of mind toward the right direction to follow and live a more enjoyable and happier lifestyle.

Happy people jumping

Simple Ways to Tackle Stress and Depression – Part I

Stressed businessman — Both internal and external circumstances can cause stress

Some people have or will have experienced stress and anxiety at least once in their lifetime. For others, it may be a frequent occurrence. Maybe it’s because of ongoing issues at home or on the job or it may be physiological, as you might be suffering from a lack of certain chemicals in the brain.

The quick pace of modern times has also made this problem a more prevalent one, especially now during this COVID crisis. More people are now victims of stress and its consequences. Here, we will try to help you with a small yet effective guide on how to deal with stress and we will be applying some suggestions that you usually won’t see on psychology websites when dealing with depression.

Longtime stress can lead to more hazardous health conditions, such as anxiety attacks and depression, so it is best if your situation can be nipped in the bud as soon as possible. Let’s take a look at what you can do to help alleviate your anxieties.

How Can I Cope?

Depression Although you might think it is the end of the world, it is not. Below are some suggestions that have been proven to work. All it takes is a simple tryout and then you can see which ones will work for you. The idea is to find something that will stop you from worrying and subsequently give your body some rest from feeling anxious, which can lead to numerous physical issues. You can stop it and if there is one factor to emphasize, it is don’t give up!

Meditation Helps in Any Situation

One woman explained how she was able to feel calmer by just going into a quiet room, sitting down, and closing her eyes. She was able to clear her mind and just relax. It is a natural remedy to relieve the tension that builds up during the day. This is meditation and it is a common method many people use to simply unwind.

Some people may go a step further and put on some soft music. If you are at work, take a break, go somewhere quiet, just close your eyes and clear your mind. Too crowded at work? Make a mental note that you will meditate at home tonight (and every night if you can).

There are lots of online health websites that provide complete instructions on the proper way to meditate. Have you tried yoga? Whatever technique you use, give it a shot! Your mind and body will thank you!

What Did You Accomplish Today?

Happy people in front of a laptop — iStock

Here’s a nifty idea that many people do not think about. Build a To-Do list of daily accomplishments!

Having a daily list of things you want to achieve not only gives you the momentum to reach that goal (or goals) but also gives you something to look forward to.

Once completed, you will feel a sense of achievement, which lifts your spirits and helps you to forget or at least diminish your concerns about your negative issues. It can also give you additional self-esteem. Overall, achieving results daily will exhilarate you.

What daily items can you put down? What are your passions?

Woman writing on a notepad — Image by Karolina Grabowska from Pixabay

One unemployed woman who was inundated with financial issues, including getting letters from the IRS for defaulting on her installment loan applied this therapeutic system and it helped her to remain more tranquil with her life’s daily issues.

One of her lists was to create a dinner for close friends whom she invited over to her house for a dinner and social gathering. She loved cooking, so that fit right in. This not only gave her something to look forward to but put a smile on her face knowing that the dinner she would be cooking would continue to a nice gathering of friends afterward.

Other daily routines she set her mind on were to jog every morning, then stop in the local bagel store for a bite and coffee, but she didn’t stop there.

Happy woman in front of a laptop — What did you accomplish today? iStock

When she returned home, she would go through hundreds of photographs that were taken of her family throughout the years and digitally scan them so that she could have a digital recording of all the fun times she had when her children were young. She would then pick out the best ones and email selected ones to her children daily.

The above example is just one of an indefinite number of things you can do if you put your mind to it. Just find things you like doing and set them as your daily goals! We’re sure many interesting ideas can come to mind.

Whatever your passion, make a note of it and look back at your list periodically. Maybe you’d like to change it? Never give up hope!

Taking the Accomplishments Even Further!

Many showing happyness — Image by StockSnap from Pixabay

The above does sound appetizing, doesn’t it? Just the thought of achieving you’re sought-after desires is enough to make anyone feel happier!

But why stop at a daily list? How about a weekly to-do list? Can you jot down things you want to get done by the end of each week? Did you want to fix those kitchen cabinets or paint the living room by week’s end or maybe go to that Broadway show you’ve been thinking about for the last three weeks? Perhaps a weekend getaway? That broken bicycle is just waiting for you to make it work again. Does your backyard need some flower planting?

One person said he started a Facebook group about country music. How many likes can you get each month? Build on it and check it off as you complete each task toward your accomplishments.

Wait a minute! If we have a weekly bucket list, what about a monthly one? Stressful times at work? Go ahead and add job items you’d like to complete. You can even mix and match things to do between the job and home each day. Write it down and check it off!

If you want to do some things to look forward to in the future, one suggestion is to do some web searches for vacations or pick up some booklets at your local travel agency. Where do you want to go? How about a cruise?

One person said he had the following things piling up and so he set aside a Saturday to take care of them all:

- - Speak to a contractor about installing a deck in the backyard
  - Oil change for the car
  - Open a new bank account for his business
  - Go shopping with the wife (yes, some men despise this, but hey, it’s just another daily bucket list to check off as an accomplishment!)
  - Complete some business items on the computer so that they are ready for Monday

He woke up early that Saturday and asked the contractor to come at 8:00 AM, then he brought his car into the shop for the oil change and walked across the street to open the bank account.

When he came home, the wife was waiting for them to go shopping, and shopping they did. The man was home early enough to complete his business items and still had time to relax for the rest of the night.

Oh, what a nice set of accomplishments that was! Maybe they’re not the most fun things for you to do on a Saturday, but it sure makes you feel good that you completed them all, doesn’t it?

So don’t put off what you want to do tomorrow and do it today. As Santa says, make a list and check it twice! But don’t wait until Christmas to get it done. Do it today!

Dream On!!

Woman sleeping with blindfold There is nothing wrong with fantasizing about better times or thinking about things you might like to do in the future, so long as you keep it in perspective and don’t lose sight of the fact that it is not your reality just yet.

It has been proven that for some people, thinking about fun and happy times before or in the future can calm your nerves and make you feel less anxious, even if it is just for a short while.

Are You Angry?

Angry emoji Anger can no doubt bring along stress and anxiety. One thing that should be done is not to keep that anger within yourself. Talk to someone about it. If they can’t help, at least you have an outlet to vent your frustrations.

Abraham Lincoln stated that when he would get angry, he would write a letter to the person he is annoyed with, but he would never send it out because just the fact of writing his frustrations down was enough to quell his agitations.

Besides letting it out, some people turn it into a positive factor and (as mentioned above) will do things to make their lives better, even if it is for a day that they ordinarily would not have done. One person stated that when he would get angry or stressed, he would clean the house, whether that be just ordinary cleaning or throwing out stuff he had accumulated for years and didn’t need anymore. This was his way of dealing with anxiety.

Try dropping your pride and make up with the person you are yelling at or at least work out a compromise. You’ll be surprised how much better you will feel. You can go back and pick up your pride tomorrow.

The Right Foods Can Make a Difference

So maybe you’re feeling a little better now? If the answer is yes or no, let’s discuss the most natural way to diminish stress. Without further discussion, here is a list of some of the most anti-anxiety foods you can eat.

Cashew Nuts

Zinc deficiency in the body can bring several psychiatric disorders, and stress is one of them. You can maintain the appropriate levels of zinc by adding cashew nuts to your diet. Cashew nuts can be used in different recipes. They can also be consumed exclusively as a snack.

Dark Chocolate

According to a research study conducted by the University of Bern in Switzerland, the use of dark chocolate can alleviate the effects of hormones such as cortisol and adrenaline which are associated with anxiety-prone conditions.

Dark chocolate also has antioxidants, which help fight off free radicals – the elements that may be responsible for heart disease, cancer, and other diseases. It contains a variety of minerals, but this chocolate with less than 70% cocoa contains dairy and sugar. Excessive use of it might lead to weight gain.

Asparagus

This spring vegetable is high in folic acid, which is considered good for cognitive health and stress conditions. Use steamed asparagus in salads. You can also roast asparagus stalks for a crispier texture.

Garlic

If you are experiencing a stressful situation for a long time, then your immune system will also bear the brunt of it. When using different food items to relieve the consequences of stress, garlic can come handy in by boosting your immune system, since it is packed with many antioxidants. Garlic is an all-season vegetable and can become a part of nearly every meal.

Make these a part of your daily lifestyle which will help you to feel happier and more stress-free. In our next section, we will explore how physical actions along with the proper medical assistance can help you maintain a healthy lifestyle and remain calm.