Bipolar Disorder Types, Symptoms, and Treatment Options

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Bipolar disorder is often referred to as experiencing emotional “ups” and “downs,” however this broad description doesn’t accurately reflect or encompass the depth of this disorder.  Most people can admit to having some level of mood swings, so how can someone differentiate between fluctuating emotions and bipolar disorder?

Bipolar Disorder Causes Disruption to Daily Life

A break up happens and the wounded one finds herself feeling pretty down.  Eventually, time passes, the mood improves and life goes on. For people living with bipolar disorder, they cycle through intense elevated periods called mania and severe low periods called depression. These uncontrollable, unpredictable mood shifts normally disrupt the daily life of those with bipolar disorder.

Imagine feeling euphoria. You are on top of the world. But those feelings can’t be truly embraced because you know at some point the crash will occur. Your life plummets into a depressive state. The elation you once experienced is extinguished and replaced with suicidal thoughts, feelings of fatigue and apathy toward life.  It can feel like the world is coming to an end. Living with bipolar disorder can be similar to this.

Getting Familiar With Bipolar Disorder

It’s common to hear someone say,  “You are acting bipolar!” This assessment is often made incorrectly and is a contributing factor to why true bipolar disorder can be so difficult to identify.  Constantly changing your mind does not make you bipolar, nor does instant mood switching.

Three Bipolar Disorder Types

In general, this condition can be separated into three distinct bipolar disorder types: Bipolar I, Bipolar II, and cyclothymia. Bipolar I is the classic, high-highs and low-lows. Bipolar II is an experience of hypomania (an elevated mood but not complete mania) and deep depression. Cyclothymia is a long-term cycling between periods of elevated and depressed mood, but never full mania or full depressive episodes over the course of years.

Everyone who suffers from bipolar disorder experiences it in a unique way. It’s possible that no two experiences are alike since the different stages of bipolar disorder create signs and symptoms that vary from person to person. If you recognize any of these signs or symptoms, or a loved one points them out to you, seeing a professional therapist is the best action to take to discuss how to manage the disorder and live a healthy life.

Signs of Bipolar Disorder

What are the signs and symptoms of bipolar disorder? Here are a few signs that what you’re experiencing could be categorized as bipolar disorder.  Remember, bipolar disorder can be challenging to pinpoint. Discussing your concerns with a therapist is the best choice if any of these symptoms resonate with you.

Depression

A person who is in a depressive bipolar state will mirror a person with depression. This means the person could show signs of sorrow, lack of energy, decreased appetite, and loss of focus. Either a depressed state or a loss of interest in pleasure must be present in order to make a diagnosis.

You don’t have to cry copious amounts of tears to fit the depressed category. Depression tends to bring a general detachment from life and its events. You may see a few other changes like feeling exhausted all the time, feelings of inappropriate guilt, anxiety, and an unhealthy fixation on death.

Mania

What separates bipolar disorder from major depressive disorder is the presence of a “manic episode.” The DSM-IV summarizes a manic episode as “ a distinct period of abnormally and persistently elevated, expansive, or irritable mood, lasting at least one week (or any duration if hospitalization is necessary).”

1. Inflated ego

During a manic phase, the person might appear overconfident or borderline narcissistic.

2. No need for sleep

You feel rested after two hours of sleep or have no physical desire to sleep.

3. Excessive talking

Bipolar disorder causes rapid talking that’s almost impossible to interrupt. The person will incessantly talk over others.

4. Racing thoughts

A person with bipolar disorder will jump from idea to idea or topic to topic. It appears their mind is going in a million different directions simultaneously and can become easily distracted. It seems impossible to slow down the racing thoughts.

5. Impulse activities

A manic episode will bring impulses from going out on a shopping spree to engaging in a sexual activity that’s not consistent with who the person is.

These behaviors often seem great in the moment, but quickly take over and become unmanageable.

The Subtypes of Bipolar Disorder

Bipolar I experiences the maximum highs, but Bipolar II experiences only a “hypomania.” The moods aren’t as elevated, and the minimum length of an episode to qualify is four days rather than a week.

People experiencing hypomania can usually stick to their normal routines but with more of an emphasis on focused energy. With Bipolar I you may have only experienced the highs, but with Bipolar II it’s implied that you have experienced a major depressive state.

Cyclothymia is a more mild combination of hypomania with some depression. Your elevated mood might be more enjoyable because it’s not turning into destructive behaviors and your depression still allows you to function in day-to-day activities. It’s normally less intense than bipolar disorder but can still cause emotional distress over time.

What Are the Treatment Options For Bipolar Disorder?

Usually, treatment involves a combination of therapy and medication to target the problematic experiences. Some medications, such as antidepressants, can make mania worse. An antidepressant coupled with a mood stabilizer can help create stability and even out emotions.

Therapy complements the prescribed medication. Bipolar disorder doesn’t go away completely, but talking through bipolar disorder with a therapist can help to sharpen coping skills and teach you the tools to use when you sense an episode coming.  Family-focused therapy can be helpful to allow those closest to you learn about bipolar disorder and how to best support you. Incorporating your family in your journey can empower those around you to help you cope with the bipolar episode.

Don’t self-diagnose over the internet. If you found yourself nodding along to any of these signs, please make an appointment with Christian Counseling Newport Beach to discuss your symptoms with a  therapist who is qualified to diagnose disorders. Living with bipolar disorder can be confusing and frightening, but by following a tailored treatment plan you can move forward, feeling more confident in your ability to manage the disorder.

Photos
“Upset,” courtesy of Ben White, unsplash.com, CC0 License; “Concerned,” courtesy of Rahul Anil, unsplash.com, CC0 License; “Feeling Down,” courtesy of Patrick Denker, Flickr CreativeCommons (CC BY 2.0); “Beach Run,” courtesy of Jacob Miller, unsplash.com, CC0 License

What is Chemical Dependency, Anyway? A Closer Look

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Among lower income and homeless populations, easy access to drugs fuels the addiction crisis. For some, addiction to prescription pain relievers eventually leads to heroin use once the habit is no longer financially sustainable. Every day increasing numbers of addicts die from an overdose, but the chemical dependency epidemic cannot be blamed exclusively on easy access.

Alcohol abuse has often been seen as a separate, distinct problem from chemical dependency. While different chemicals do indeed affect the body uniquely, substance abuse of any kind – alcohol, narcotics or opiates – results from a psychosocial dynamic that is no respecter of substance. Because of this common framework, alcoholism cannot be segregated from other chemical addictions.

Drug and alcohol abuse typically stem from a person’s desire to cope with pain when healthy and adaptive coping skills are insufficient. The difference between alcohol and other chemical dependencies is not so much about what prompts the dependency but about how easily accessible the substance of choice is. Because alcohol is legal to purchase, it is not only readily available but is also more socially acceptable as well. Addiction to street drugs, on the other hand, requires a person to circumvent the law, which makes the addiction more costly and recovery more problematic.

Defining Chemical Dependency

What exactly is chemical dependency? It is difficult to define without acknowledging the many opinions that have informed our discussion of addictions over the years. An organic definition of dependency, for example, looks at the chemical composition of a substance (i.e. the “hook”) that makes addiction highly probable.

A moral definition of addiction considers one’s spiritual disposition (i.e. – lack of faith) as a leading contributor. A biological definition provides yet another vantage point in which a person’s brain is implicated as having an addictive bent (i.e. – an addictive personality). With all these differing perspectives, how does one arrive at the truth? There are a few things that we do know about chemical dependency.

Scientists and researchers inform us that addictions are hereditary. Does heredity point to a genetic predisposition toward chemical dependency, or does it imply that a family’s environment cultivates addictive tendencies through a culture of addiction that passes down to the next generation?

It is known that substances have a withdrawal component which strengthens the organic or biological argument. From a moral standpoint, the Bible forbids drunkenness and encourages Christians to be empowered by the Holy Spirit rather than intoxicated by wine. The theory that substances contain a “chemical hook”, however, proves rather outdated.

Johann Hari exposes this outdated theory in a powerful TED Talk entitled, “Everything You Think You Know about Addiction is Wrong”. I strongly recommend that you watch his presentation, or at least watch the condensed, animated version entitled “Addiction,” created by Kurzgesagt (translated, means “in a nutshell”).

The chemical hook theory arose from a study involving rats that were offered both water and heroin-laced water. The experiment showed that the rats overwhelmingly chose the heroin water over the regular water and showed signs of addiction. This finding was then generalized to human populations, despite later experiments that yielded very different results.

In one such subsequent experiment, the rats were still offered both water and heroin-laced water, but the conditions of their confinement were altered. Instead of a sparse cage, the rats were enclosed in a stimulating environment with other rats. This time, the rats did not show a preference for the heroin water.

It would be unethical to replicate this experiment with human subjects, but a look at the Vietnam War offers some insight into how humans might respond in kind. During the war, heroin use was prolific among soldiers with few other options for recreation or diversion. There was a fear that, when they returned home, their recreational drug use would have become a full-fledged addiction. On the contrary, most soldiers were able to give up heroin upon return to their families and civilian life.

Hari points out the discrepancy in the hook theory given the results of both the rat experiments and the Vietnam War example. When one’s environment is taken into account, addiction is seen in a different light. Difficult and hopeless surroundings (i.e. the sparse cage or the battlefield) provide the context within which drugs become a viable escape. In fulfilling and hopeful environments, however, drug abuse makes little sense.

The implications seem clear, but how can they be integrated into our thinking about and treatment of substance abuse disorders? While addiction cannot be oversimplified, one of the often overlooked components in treatment is an individual’s social context.

Professionals must consider a client’s environment when treating chemical dependency. Advocacy becomes a vital role for the clinician in helping identify support systems for their clients as well as encouraging vocational, volunteer, and recreational interests. When recovering addicts can find fulfillment and purpose in their lives, the draw toward substance use weakens.

One former addict stated that he “wanted to have a life worth being sober for.” When it’s all said and done, having a life full of meaning and purpose provides the best alternative to substance abuse as well as other non-substance related escapes. Whether an individual is battling a substance abuse issue or addiction to pornography or food, therapy aims to explore the pain that is being numbed and examine the context in which the coping mechanism became an addiction.

Christian Counseling Newport Beach desire is to come alongside those who are struggling with chemical dependency and work with them to achieve sobriety and to create a life worth staying sober for. These goals can be achieved one small step at a time with the strength that God gives and the encouragement of your support system.

Photos
“Walking Home,” courtesy of Jesus Rodriguez, unsplash.com, CC0 License; “City girl,” courtesy of George Gvasalia, unsplash.com, CC0 License; “Take a sip,” courtesy of Tanja Heffner, unsplash.com, CC0 License; “Field,” courtesy of Karl Fredrickson, unsplash.com, CC0 License 

What are the Symptoms of Depression? Find Out Here

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“Am I depressed?”

This question comes up a lot in conversation nowadays, even when speaking casually. It’s part of our cultural language.

“That’s really depressing!” “Wow, I’m so depressed about this.” Being in a state of depression seems almost normal. The word is used in everyday conversations and is in some ways an expected part of life. On television, depression is shown as an expected occurrence after a breakup, trauma, or even as a joke or on cartoons.

As an example, consider one of your favorite TV show characters who you think of as being depressed. What about their behavior points to depression? Are they truly experiencing depression, or is it just sadness inherent to being human? Is their emotional state caused by circumstances or who they are on the inside?

The answer completely depends on the individual. Some people suffer from depression that was passed down genetically with a strong biological component, while for other people a specific situation or a crisis experience in their lives can suddenly bring on depressive symptoms.

The common experience of sadness may resemble depression without meeting clinical criteria for the mental illness. Sadness can also stem from other kinds of disorders. For this reason, it’s best not to jump to the conclusion that your condition is depression; it could have any number of causes.

Even though the word depression is often thrown around, many are still wondering, “What are the symptoms of depression?” Sometimes the condition is obvious, and other times it’s not. True depression is an overwhelming sense of sadness, but not every depressed person will manifest identical symptoms.

It has been estimated 6.7% of adults suffer from depression (National Institute of Mental Health [NIMH], 2015). The most common groups affected are women and young adults between 18 and 25 years old (NIMH, 2015). Although depression is found in all ethnicities, its prevalence varies by race. Onset is typically found in the early thirties (Anxiety and Depression Association of America [ADAA], 2016).

Again, depression will manifest differently based on the individual, and its presentation can be very nuanced. It does not discriminate based on age, socioeconomic status, or level of education, and it can even change based on what season of the year it is.

Demographics don’t limit the prevalence of depression.  It is a widespread issue that affects the mental health of millions of people; and at the same time, it can be hard to diagnose properly. If you believe you might have depression, you should seek the advice of a doctor to rule out any physical causes that may need medical care. Once other causes have been ruled out, many physicians will give you a referral to a mental health professional so you can seek a diagnosis and treatment plan.

Getting a specific diagnosis requires that you be assessed by a professional. But here are some of the most common indicators of depression; these can help you assess your current state.

What are the Symptoms of Depression?

Emotional Changes

Emotions are one of the first factors to be affected by depression. You may experience sudden and unexpected mood swings, or your typical emotional fluctuations may become more intense and frequent. These can include feelings of irritability, anger, restlessness, or tension.

Guilt is another common emotion connected to depression; you may think about past events or current issues and feel overcome with shame. You may feel suddenly consumed by thoughts about death, and you might feel overwhelmed by hopelessness or a sense of personal worthlessness.

Crying more than usual is another symptom, even when things appear outwardly fine. Taken together, symptoms like these can be very alarming and upsetting, and you might feel out of control and overwhelmed. Anxiety is often closely connected to depression.

These are common thoughts you might have:

“My family would be better off without me.”

“Things will never improve.”

“It’s all my fault.”

Apathy

People suffering from depression often experience a lack of interest in things they usually enjoy. This can show itself either through lessened enthusiasm or a complete absence of motivation to engage in things that typically interest you. A project you’ve wanted to start for months suddenly feels like it takes too much energy. The Friday night plans you looked forward to all week just don’t sound very enticing. You know there are changes you need to make in your life, but the motivation just isn’t there.

As for setting goals and reaching new milestones, it’s not even on your radar right now. Everyday life itself seems like too much work. It’s hard to concentrate on getting the necessities accomplished, much less on enjoying exciting activities. You might end up staying home a lot, lacking the desire or capacity to even go grocery shopping.

You might feel stressed by the thought of new experiences you would usually enjoy. Many people lose interest in their romantic relationships and experience a loss of libido. Guilt can wrap itself around your thoughts until you feel like a waste of time for your partner, or perhaps you just feel too exhausted and despondent to make an effort in your relationship. Everyday life seems excruciatingly difficult, and you just don’t want to try anymore.

Things you might notice yourself saying:

“I realize that Thursday night is basketball night, but I just can’t manage it this week.”

“Can we go out to dinner another night? I’m just not in the mood right now.”

“I’m usually so good at keeping up with my work, but right now I just can’t and what’s worse, I don’t even think I care.”

Weight Changes

Sudden changes in weight are another red flag for depression. Stress often causes a change in appetite, whether that means eating more or less. Some people feel like they have to force themselves to eat. Depression causes a similar physical response in that it may either dramatically increase or decrease your appetite, ultimately leading to changes in your weight. Ongoing depression often makes it difficult to maintain a healthy weight.

Things you might notice yourself saying:

“I just haven’t been hungry this week.”

“Crying makes me hungry and when I eat I feel better.”

“My weight is sitting next to my emotions on a rollercoaster.”

Sleep Changes

Sleep is integrally connected to our wellbeing and is usually affected in some way by depression. Insomnia can haunt your nights, making it difficult to fall and stay asleep. Your mind may feel blank or it may feel overwhelmed with thoughts that don’t stop. Your sleep might be restless and interrupted by frequent wakings. This can cause intense frustration and the need for daytime naps, creating a vicious cycle where falling asleep at night becomes even more difficult.

A general lack of energy and motivation can also lead to a constant sense of sleepiness. You may feel exhausted all the time, even if you’re plagued by insomnia. On the other hand, you may sink into a state of such drowsiness that you sleep far too much. This is called hypersomnolence and leads to feeling tired all day.

Depressed individuals may experience a variety of abnormal sleep patterns while they suffer from this condition.

Things you might notice yourself saying:

“It has been the weirdest thing. I’ve been sleeping 10-12 hours a night and I still wake up sleepy!”

“I’m up all night. I don’t know what’s waking me up, but I keep finding myself awake for random hours during the night.”

“I just can’t fall asleep. I feel numb. I’m exhausted, but I can’t seem to fall asleep.”

Physical Changes

Since our minds and bodies are inextricably interconnected, signs of mental illness will often display themselves physically. Health changes may occur. The way you perceive yourself and your physical health may change. Your cognitive abilities may suffer. People with depression often experience headaches, stomach pain, and digestive problems. Jaw clenching and hand-wringing can cause chronic pain.

Some individuals with depression suffer from chronic health conditions or pain, which makes their mental state worse. On the flip side, depression can contribute to a physical environment that makes chronic illness more likely. People with depression often feel that they just process things more slowly, whether that’s in movement, speech, or thinking. Memory can be affected as well.

Things you might notice yourself saying:

“I just feel like staying in all the time. These headaches seem constant in the last month or so.”

“I feel like I just can’t pick up speed lately. I’m just not my usual self.”

“I keep needing to stay home from work with stomach cramps. I just can’t make myself go in like this.”

Christian Counseling Can Help Depression Sufferers

Depression is a pervasive mental illness, and it’s being diagnosed more frequently each year, but many people with depressive symptoms are never diagnosed, and many never seek treatment of any kind.

There is hope. If you feel that you’re exhibiting some or all of these signs of depression, it’s vital to seek treatment and discover the underlying cause. There are a variety of issues that can cause these symptoms, and it’s important to explore what’s going on.

Our counselors in Newport Beach often work with clients who are experiencing depression. We look forward to meeting with you to help you work on regaining your everyday functioning and enjoying your life again.

References

Anxiety and Depression Association of America (2016). Facts and statistics. Retrieved from https://www.adaa.org/about-adaa/press-room/facts-statistics

National Institute of Mental Health (2015). Major depression among adults. Retrieved from https://www.nimh.nih.gov/health/statistics/prevalence/major-depression-among-adults.shtml

Photos

“Be Still and Know,” courtesy of Chad Madden, unsplash.com, CC0 License; “Down,” courtesy of Max Sandelin, unsplash.com, CC0 License; “Think,” courtesy of Priscilla du Preez, unsplash.com, CC0 License; “Alone,” courtesy of Mike Wilson, unsplash.com, CC0 License 

OCD Definition: Signs of Obsessive-Compulsive Disorder

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Are you plagued by fear? Do you engage in rituals motivated by superstition? How do you know if these are normal or are symptoms of a clinical disorder?

The general public is grossly uneducated when it comes to understanding obsessive-compulsive disorder. The acronym OCD is tossed about flippantly today, being used to describe behaviors as innocent as eating only blue M&M’s to more stereotypical rituals such as excessive hand-washing. This article provides some much-needed clarification.

OCD Definition

Individuals with obsessive-compulsive disorder may exhibit just one symptom (i.e. they experience obsessive, intrusive thoughts but do not engage in any compulsive behavior), but many sufferers exhibit both. Examples of single-symptom sufferers might include individuals characterized as workaholics or those with anal-retentive personalities.

Those who fall under the more common dual-symptom category experience obsessive thoughts and attempt to resolve their discomfort by performing the compulsive behavior. These people are usually cognizant of the fact that their thoughts and behaviors are not rational; the impulse to act on the thought is just too strong to resist.

OCD Examples

Obsession

Descriptions of those experiencing obsessive thoughts might surprise you. According to Michael Maccoby, “[Obsessives] are self-reliant and conscientious….They look constantly for ways to help people, listen better, resolve conflict, and find win-win opportunities. They buy self-improvement books…and they like to focus on continuous improvement at work because it fits in with their sense of moral improvement.”

For those who are deep thinkers (e.g. philosophy professors, poets), obsessions are not always answered with compulsive behaviors. The nature of these obsessive thoughts, however, is quite unlike ordinary daydreaming. These individuals spend a considerable amount of time mentally running through scenarios, arguments, and ideas.

The philosophers of the ancient world are a classic example of thinkers who spent hour upon hour pouring over moral debates and ruminating over unanswerable questions. Not what many would call “normal” behavior.

In her book Psychoanalytic Diagnosis: Understanding Personality Structure in the Clinical Process, Nancy McWilliams illuminates the personality differences that delineate the obsessive individual from the compulsive. The former feels no compulsion to act upon their continual, intrusive thoughts (p. 290).

Individuals with this obsessive personality structure are characterized as stubborn, tidy, prompt, thorough, thrifty, rigid, cerebral, persistent, and prone to arguing over semantics. McWilliams adds that “[t]hey are generally dependable and reliable and have high standards and ethical values” (p. 291). Their internal standard of excellence, while admirable, is often unachievable.

Unable to measure up to their own ideals, individuals with obsessive-only OCD battle shame and attempt to cope with it by rationalizing, moralizing, intellectualizing or compartmentalizing their intrusive thoughts. In tandem with shame, anger plagues these individuals who interpret negative emotion as inadequacy.

Rather than deal with this anger toward self for what it is, people with obsessions direct the anger toward “legitimate” targets to protect themselves from further shame (p. 293). This tendency to self-protect from negative emotions prohibits these individuals from expressing their emotions effectively.

Those who struggle with obsessive-type OCD not only have difficulty expressing emotion, but they also have difficulty making decisions as well. The thought of making a wrong choice often paralyzes them from making any choice, leading these individuals to vacillate between options until they eventually refuse to choose.

McWilliams gives a poignant example of this trait by illustrating how it would impact an expecting mother. In this illustration, the pregnant patient selects two obstetricians with different treatment philosophies from which she would choose one to deliver her baby. She deliberates so long, wavering between the two options, that she eventually goes into labor and has no other option but to have her baby delivered by the resident on duty at the nearest hospital.

Compulsion

Individuals with compulsions also self-protect against the shame of making a wrong decision, but instead of vacillating between options, these individuals impulsively choose one without any deliberation. Becoming sexually active with any individual with whom one has sexual chemistry is an example of this type of impulsivity.

What characterizes the behaviors as compulsive has little to do with whether the activity is beneficial or even logical; what makes the action compulsive is its irresistible nature. Interestingly, people with compulsions prefer manual tasks (i.e. woodwork, needlework) that do not involve much thinking.

Compulsive individuals do not hold a monopoly on ritualistic behaviors that have little bearing on outcomes. It would be difficult to find a person who has not acted compulsively at one time or another. Athletes perform rituals before or during their competitions, people “knock on wood” when a friend forecasts favorable results, and gamblers slide one more quarter into the slot machine for good measure (p. 301).

The ritual is motivated by a desire to prevent an unwanted event, such as a man with a compulsive personality who buckles and re-buckles his seatbelt four times to avoid a car accident. What makes these thoughts and behaviors a clinical issue is the amount of distress experienced by the individual as a result.

Obsession and Compulsion Together

While it is possible to experience one symptom or the other, as discussed previously, it is common to experience both obsessions and compulsions together. Clinically speaking, the compulsive behaviors aim to resolve the anxiety produced by the intrusive or obsessive thoughts. Ultimately, the two battle with each other for control.

A&E airs a show called “Obsessed” (available instantly on Netflix) which chronicles the struggle of sufferers with OCD. One episode follows Karen, a woman battling a fear of death after spending years in an abusive relationship. The constant anxiety and fear for her life that she experienced during this relationship metastasized into a pervasive terror even after the termination of that relationship.

Her obsessions involve thoughts of strangers lurking behind corners waiting to kill her, other drivers swerving on the road to hit her head-on, and earthquakes opening the ground to swallow her. Her compulsions involve repeatedly checking under her bed and in her closets for fear that an intruder entered her apartment since her last check. While she knows how irrational these obsessive thoughts are, her fears and anxiety compel her to act.

Christian Counseling for OCD

Individuals with OCD do not have to be enslaved to their obsessions and compulsions. Your struggle is not a sign of weak faith or disobedience to God’s exhortation to “fear not.” Obsessive-compulsive disorder is a clinical condition that requires professional treatment. The hope of Matthew 6:27, 31 and Philippians 4:6 is that He offers us the antidote for fear!

If this article resonates with you or sounds like someone you know, there is help. No one has to struggle alone. Contact a professional Christian counselor in Newport Beach who can come alongside those battling OCD and start the journey of recovery. Using research-based treatment techniques in a faith-based setting, these professionals can help you discover the roots of your thoughts and behaviors and help you learn to manage your symptoms. There is hope for you – freedom from fear awaits!

ReferenceMcWilliams, N. (2011). Psychoanalytic diagnosis: Understanding personality structure in the clinical process (2nd ed.). New York, NY: Guilford Press.

Photos
“Ready,” courtesy of Emily Wilkinson, pexels.com, CC0 License; “Getting it Done,” courtesy of Cathryn Lavery, unsplash.com, CC0 Public Domain License; “Beach Run,” courtesy of Jacob Miller, unsplash.com, CC0 License; “Contemplating Scripture,” courtesy of Ben White, unsplash.com, CC0 License 

3 Strategies for Gaining Control Over Anxiety Symptoms

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According to the Anxiety and Depression Association of America, at least 6.8 million adults (3.1% of America’s population) are affected by Generalized Anxiety Disorder (GAD).

When you are suffering from GAD, anything can get you worried. More often than not, you end up worried about things that do not even make sense. So much so that you end up feeling silly and embarrassed at acknowledging that such trivial things can nag you and keep you awake at night.

But these worries are anything but silly. Feelings of worry and dread are as real as can be and apart from leading to insomnia, you could also end up depressed.

Over time, people can get their anxiety symptoms under control more easily when they understand the neurological underpinnings behind their anxiety. Whenever anxious thoughts or feelings kick in, the natural response is to try to figure out the reason behind the anxiety.

In most cases, this is where we start thinking, “This is silly,” or “You have no justification for worrying about this.” In the process, we fail to realize that even though these things could be true, the brain is also searching for things to worry about.

An anxious mind automatically scans the surroundings for anything to worry about. As soon as a source of worry is located, the body reacts.

Granted, our bodies react differently, but worry usually makes your body experience the same signs and symptoms that you would experience if faced with a dangerous situation or threat.

Consider your reaction when watching an intense or scary movie. As your brain and senses take in the information, your body starts to respond to the chemicals being released as a result of the stimuli. You might feel your stomach tightening, your breath quickening, and your hands getting clammy. This is actually what happens to you when you are worried or anxious. If there is no relief to these symptoms, the tension becomes chronic.

Common Anxiety Symptoms

Symptoms of anxiety could be classified into three broad categories. These three categories also help define the three different ways of dealing with anxiety. The first category is the physical arousal which leads to panic. The second category is comprised of dread, tension, and stress. The last category is where ruminating and worry fall.

This article focuses on how you can use Body Management to deal with the first category of anxiety symptoms.

Use of Body Management to Deal with Panic and Physical Arousal

Anxiety symptoms refer to what you feel whenever anxiety hits. A panic attack can make your body to experience an accelerated pulse, shortness of breath, and dizziness. Anxiety and panic attacks can come out of the blue, and this can make them frustrating and terrifying in equal measure – especially if you do not understand them.

Other symptoms include tension build up in the shoulders, jaws, and neck, and stomach pains.

Taking care of your body

Getting your body under full control is the first step in dealing with the physical symptoms of anxiety. There are a number of ways to achieve this. First and foremost, you need to take good care of your body and health. This means exercising, proper diet, and lots of rest everyday.

Too much caffeine and alcohol also make your body more susceptible to anxious arousal. Sleep deprivation and lack of exercise can cause this. A healthy body is a powerful way to ensure you attain control of your body to avoid anxiety and panic attacks.

Breathing diaphragmatically

Using diaphragmatic breathing is a proven method of calming and resting the body. Practicing this type of breathing makes your body accustomed to being in this state. This comes in handy when living with anxiety because you can easily use it on a daily basis. However, it can be even more beneficial whenever you notice the symptoms of anxiety creeping in.

Diaphragmatic breathing helps by either shifting or even stopping the stress response. It is a good idea to practice diaphragmatic breathing daily because it will make it easier to use it whenever anxiety kicks in.

Mindful awareness

The practice of mindful awareness is another strategy you can use to put your body under control. Most times, the physical symptoms are so vivid that you can’t help but think about them – and this worsens the situation. Mindful awareness will help you to stop thinking about your body and instead focus your thoughts on your environment.

This strategy will help you regain control over your body. The first thing you do is to turn your attention from the symptoms of anxiety to the experiences of your body, e.g. the way breathing feels or your heart rate. After this, you should shift attention away from the body onto something that you can smell, hear, or feel, such as any sound in your immediate environment or how your clothes feel against your skin.

As you go through this back and forth, you get the experience of having control over your body. It reminds you that you can be present in the prevailing moment without becoming a slave to the feelings.

Christian Counseling for Anxiety

Gaining control over your anxiety symptoms is possible. If you would like help in overcoming your anxiety, feel free to give us a call. We would be happy to meet with you to help you experience the freedom and peace you desire.

Photos
“Alone,” courtesy of Tyler McRobert, unsplash.com, CC0 License; “Empty,” courtesy of Eddy Lackmann, unsplash.com, CC0 License; “Breathe,” courtesy of Matthew Kane, unsplash.com, CC0 License; “Freedom,” courtesy of Alexis_Fotos, pixabay.com, CC0 Public Domain License