What is Existential Anxiety?

Do you ever get overwhelmed with anxiety about dying? Are you living in a perpetual fear or discomfort about issues that might lead to death? If you answered yes to these questions, you might have existential anxiety. Existential anxiety is a constant state of anxiety resulting from the fear of anything that might interfere with a person’s existence, such as aging, terminal illness, and death. Due to the pandemic, the cases of existential anxiety have risen as it has become a reminder of the possibility of death

Although existential anxiety is not a formal DSM-5 diagnosis, it is categorized under the four types of anxiety- situational, biological, psychological, and existential. Situational anxiety is a form of anxiety that stems from a specific situation. Biological anxiety is caused by a disruption in neurotransmitters or hormones. Psychological anxiety is a result of problematic thinking patterns and mental structures. These three forms of anxiety can be successfully treated with a traditional approach, such as cognitive behavioral therapy. In order to treat existential anxiety, different methods must be used, an example being the insight-oriented method.

 Existential anxiety is different from the other forms of anxiety since it is firmly established by many different belief systems such as cultural, religious, and family. These belief systems were responsible for various unconscious coping mechanisms. However, when the coping mechanisms stop working, the anxiety starts to unfold. This can be triggered by a reminder of death, whether it's the death of a family, someone you knew, or a mention of death on social media/news. Social psychologists, Sheldon Solomon, Jeff Greenbery, and Tom Pyszczynsku arranged Ernest Becker’s, a cultural anthropologist, work into a formal theory called terror management theory (TMT). According to their research, even by simply presenting the word “death” to a person, it altered their decision making and priorities. Now, with the presence of the pandemic as well as constant exposure to death through our mobile devices, we are always being reminded of death which only increases existential anxiety. 

There are a few recommendations for those who wish to seek treatment for it. The first suggestion is to interact with people who have survived life challenges that you live in fear of. There are many people who openly speak about their near-death experiences on all platforms. Reading, listening, and even asking questions can ease many anxieties as well as allow you to come to terms with the idea of living life to the fullest. Another recommendation is to challenge yourself by stepping out of your comfort zone. By making new friends and discovering new places, you can expand your world. This leads you to feel less stagnant in life and more carefree. 

With the constant reminders of death that we face everyday, it can lead us to feel scared about dying. Thoughts about the meaning of life may arise as well as behaviors of paranoia. However, there are many ways to treat existential anxiety so that you can enjoy living and take life day by day. 

Reference:

Cottone, John G. “Existential Anxiety: What It Is and What to Do about It.” Psychology Today, Sussex Publishers, 2 Dec. 2022, https://www.psychologytoday.com/us/blog/the-cube/202212/existential-anxiety-what-it-is-and-what-do-about-it. 

Social Media Can Cause Stress For Mothers?

Social media can be a wonderful way to find a community, especially for first time mothers. Many mothers utilize social media platforms to share advice with each other and create a space for an emotional outlet. Although social media can be beneficial, the continuous exposure of motherhood content can also be negative, even stress inducing. It can also cause mothers to fall into an unhealthy cycle of social comparison and critical self-evaluation. A series of studies by Natatrai T. Joseph and her colleagues have found that long periods of social media usage involving motherhood content has been linked to an increased output of cortisol, a stress hormone, for mothers. 

In the study, Joseph and her colleagues were interested in observing cortisol levels when mothers were exposed to motherhood content on social media. A technique called ecological momentary assessment was utilized to gather data. This technique allows researchers to study a person’s thoughts and behaviors when the person is in their natural environment, through self-reports or surveys.The researchers gathered 47 participants who were mothers, with the average age of the group being 34. The participants were required to report their daily social media interaction with motherhood content for 4 days and answer the daily questionnaire about the emotions they encountered during the online exposure. They were also instructed to provide saliva samples “4 times throughout the day- when they wake up, 4 hours after awakening, 9 hours after awakening, and bedtime” (Ellewood, 2022). The study reported that 55.3% of participants were on social media for at least 2 hours daily and 46.8% used online platforms at least 4 times a day.

According to the data, researchers observed that higher negative emotion during online motherhood content exposure can be associated with higher cortisol levels. Results showed that participants who reported a longer daily usage of social media had higher momentary cortisol levels. Additionally, compared to participants with less social media use, they also had higher daily cortisol output. 

It is important to manage social media usage in order to preserve one’s physical and mental health. Having a high cortisol can lead to an increase in mortality risk. It can also affect children since children of mothers with high cortisol levels also tend to display similar cortisol levels. Being exposed to curated social media content can affect mental health negatively as well. Because content creators tend to post the highlights of their day and materials that may have been carefully crafted, mothers can consume such content and draw comparisons. It may make the mother feel inadequate or less satisfied with her experience of motherhood, even though social media can be far from reality. Therefore, it is encouraged to be mindful of the time spent online and to practice self-discipline if necessary. 

Joseph and her colleagues provided helpful advice to those who are unsure on how to navigate online content and what a good substitution may be. For mothers who are prone to self-criticism, they suggested in-person mom groups or reaching out to family and friends when in need of support. As for mothers who still want to utilize social media for a sense of support, the researchers encouraged mothers to monitor the culture of said social media group before engaging. 

Being able to share knowledge and advice easily on any platform has allowed people to feel connected to anyone all across the world. As wonderful as it can be, social media can also be a space where people curate content strictly about their best moments, especially motherhood content creators. This can influence negative emotions in viewers and increase their stress hormone levels. Interventions, such as, limiting usage of social media may be necessary in order to prevent any health or mental health risks. It is always important to put your health first and know that not everyone experiences motherhood the same - reality can be far from what people are willing to share publicly. 

Reference:

Ellwood, Beth. “Mothers Who Spend More Time on Social Media Sites about Motherhood Experience Higher Stress Hormone Levels, Study Finds.” PsyPost, 2 Nov. 2022, https://www.psypost.org/2022/11/mothers-who-spend-more-time-on-social-media-sites-about-motherhood-experience-higher-stress-hormone-levels-study-finds-64206. 

Meet Tessa Jansen, SLP

Our team at Pinnacle Counseling and Testing Center is so excited to introduce our Speech and Language Pathologist, Tessa Jansen! Below, we have conducted an interview to help you get to know more about her.

What originally got you interested in your current field of work?

My cousin initially told me that I would be good at speech and language pathology. Then, I was in a college course learning about different personality types. After taking a pesonality type test, it suggested that I would be good at speech and language pathology as well.

What motivated you to work hard?

My kids. I want them to see that I work hard for them. Seeing results in clients is also a motivator.

What is your favorite part about being a speech and language pathologist?

Helping people communicate and build relationships. Being able to see progress is also my favorite part.

What is the best career advice you have ever received?

Always remember why you chose this career. 

What was your very first job?

I surveyed people at the mall!

What are your hobbies and how did you get into them?

Photography has always been an interest of mine. It used to be a second job. I always loved taking pictures ever since I was about 7 or 8 years old. I also do metal stamping to help my creative side. I metal stamp words and names, as well as rings. 

What is your favorite movie?

Harry Potter!

What is one thing that can instantly make your day better?

Hearing my kids laugh.

What song gets you out on the dance floor?

Anything by Ludacris.

Go-to activity that calms you?

Metal stamping or bee keeping.

What is the next place on your bucket list?

Spain

What is an album you listen to front and back and never get tired of?

Number Ones by Michael Jackson

What causes are you passionate about?

Advocacy for special needs parents

Who is the most famous person you have met?

Jay-Z

What is your proudest accomplishment?

My children. Absolutely no doubt, raising them is my proudest accomplishment. 

What is Sleep Hygiene and How Do I Practice It?

You may have heard your doctor, therapist, or perhaps media discussing the importance of sleep hygiene. However, what exactly is sleep hygiene? We tend to correlate the word ‘hygiene’ with the action of maintaining cleanliness, in terms of your physical care. Sleep hygiene is where you create an environment that supports a full night of sleep in order to maintain health both physically and mentally. Practicing good sleep hygiene has been linked to decreased levels of stress and anxiety, increased productivity, and an overall better quality of life. 

In the article “Mental Health and Sleep,” the author, Eric Suni, discusses just how significant sleep can be for our mental health. During the different sleep stages, the brain activity fluctuates, increasing during REM (rapid eye movement) sleep and decreasing during NREM (non-rapid eye movement). The constant shifts of brain activity play a role in activating different parts of the brain, specifically the areas that promote learning, memory, and thinking. Sufficient amount of sleep, especially during REM, allows the brain to process information and emotions. However when the sleep is insufficient, the necessary process is neglected, which can prevent the consolidation of positive emotional content. According to Suni, this lack of positive emotional content can have a negative effect on your mental health and increase the risks of suicidal ideation or behavior. 

In order to prevent mental and physical health risks, it is important to implement sleep hygiene in your daily routine. Let’s discuss the steps that can be taken.:

1. Set a sleep schedule. Keep in mind how many hours of sleep you believe is necessary for your health and commit to it. The recommended duration of sleep for adults is 7-9 hours, but varies based on age. In order to commit to getting a fixed amount of sleep, make it a priority and calculate when you need to sleep each night in order to maintain it. 

2. Limit Naps. Although naps are helpful for gaining energy, overdoing naps can throw off your sleep schedule. If a nap is still necessary, try napping for only 30 minutes and incorporating it in the early afternoon. 

3. Set a nightly routine. Avoid using technology that emits blue light, such as your mobile devices and tablets, 30-60 minutes before you sleep. Blue light can mimic daylight and suppress your body from releasing melatonin, the hormone that controls the sleep-wake cycle. Before you sleep, allot 30 minutes of wind-down time. During the wind-down time. you can dim your lights and relax using methods of your enjoyment. Such methods can include but are not limited to, light reading from a paper book or a non-backlit device, stretching, listening to slow music, and more. 

4. Engage in healthy daily habits. The habits of sleep hygiene do not start and stop before you sleep. It is important to engage in a healthy lifestyle even throughout the day so that you can make the process of sleeping easier for you. Make sure to get sunlight exposure. Even if it's just for a few minutes, it will help your sleep-wake cycle significantly. Avoid nicotine, alcohol, and caffeine, especially in the evening, as it can disrupt your sleep. Dining late can also affect your sleep onset because of the energy needed for digestion. Therefore, it is recommended to either consume a light snack or consume a balanced and full meal during an appropriate time. Incorporating regular exercise can also help get to sleep easier. 

5. Create a comfortable sleep environment. Sleeping in a bed that is comfortable can improve your sleep quality. Choose sheets and bedding that match your preferences as well as a bedroom temperature. Keeping your room clean has also been shown to contribute to better sleep quality.

By practicing good sleep hygiene, not only can you improve your quality of sleep, you can also improve your overall quality of life. It can decrease mental illness and prevent physical health risks. Although it may be intimidating to incorporate all the steps into your daily life, you can always take it one step at a time. It is never too late to start practicing sleep hygiene, and maybe you can even start now!

Reference:

Suni, Eric. “What Is Sleep Hygiene?” Sleep Foundation, OneCare Media, 29 Sept. 2022, https://www.sleepfoundation.org/sleep-hygiene. 

Breathing to Lower Blood Pressure?

Exercise can be very beneficial for those who are looking to improve their lifestyle and health. However, many people seem to focus on exercising visible muscles such as biceps and triceps. But did you know that exercising your diaphragm can also be incredibly beneficial, if not life changing? Just like any other muscle, the diaphragm atrophies and weakens with age. However, by integrating breath training into your daily routine, you can strengthen it and even lower high blood pressure. A study by Daniel Craighead, an integrative physiologist at the University of Colorado Boulder, showed just how much breath training can positively impact heart health, especially in reducing high blood pressure.

In the study, the researchers recruited participants from ages 18 to 82 with no prior medical condition. The participants were then instructed to breathe into a resistance-breathing training device every day for 5 minutes, which is about 30 breaths per day. The device is programmed to provide resistance when you inhale after initially exhaling, causing breathing in to be quite difficult. This particular exercise is called inspiratory-muscle strength training [IMST], which is strength training for respiratory muscles. After 6 weeks of the participants engaging in IMST, the results showed that their systolic blood pressure decreased by about 9 millimeters of mercury. This result is comparable to the effect that strenuous exercise, such as cycling and running, has on systolic blood pressure. Additionally, the outcome of the breathing exercise is similar to the results provided through common blood pressure medication, that also reduces systolic blood pressure by about 9mmHG.

 Although breath training is beneficial for decreasing high blood pressure, it can also be very effective as preventative care. Curious about whether the breath training would benefit adults of all ages, a secondary study was done by Danial Craighead with participants consisting this time of only young adults. As a result, the researchers observed that IMST was very effective and could also prevent young adults from the risk of other heart diseases as well as high blood pressure. 

So how exactly does breath training decrease high blood pressure? Nitric oxide is the key component in lowering blood pressure. It widens blood vessels, allowing the blood flow to reduce plaque build up. Lining these blood vessels are endothelial cells, which produce the very important nitric oxide. According to the study, researchers found that 6 weeks of breath training increased endothelial function by about 45%. This increased the production of nitric oxide thus leading to a decrease in blood pressure. 

Exercising is an important factor in maintaining a healthy body. However, not all exercises have to be rigorous for it to be beneficial. Breath training and exercising your diaphragm muscles alone can significantly improve your well-being as well as being a key for preventive care. It truly is a wonderful and convenient way to exercise since you are able to do it in the comfort of your own home, at your desk at work or school, in the car, or wherever you want and whenever you want. 

References:

The study, “A multi-trial, retrospective analysis of the antihypertensive effects of high-resistance, low-volume inspiratory muscle strength training”, was authored by Daniel H. Craighead, Dallin Tavoian, Kaitlin A. Freeberg, Josie L. Mazzone, Jennifer R. Vranish, Clear M. DeLucia, Douglas R. Seals, and E. Fiona Bailey. 

Aubrey, Allison. “Daily 'Breath Training' Can Work as Well as Medicine to Reduce High Blood Pressure.” NPR, NPR, 20 Sept. 2022, https://www.npr.org/sections/health-shots/2022/09/20/1123500781/daily-breath-training-can-work-as-well-as-medicine-to-reduce-high-blood-pressure. 

The Speech Language Pathologist’s Role Related to Selective Mutism

Selective mutism is not a speech and language disorder, but does that mean the Speech Language Pathologist (SLP) does not play a role in assessment and treatment?  Not exactly.  Approximately 20-30%* of children with selective mutism also have a speech or expressive/receptive language disorder.  Additional children may have a social/pragmatic disorder or may stutter. 

The anxiety of having speech or language differences could compound with general anxiety and perpetuate selective mutism.  In addition, it is difficult to get services in the public-school setting to help with selective mutism.  So, what can the SLP do?  It depends on the environment. 

In the school system, SLPs are limited to legal standards of qualifying students for an Individual Education Program (IEP).  The suspected disability has to impact learning or social outcomes in a significant way.  With selective mutism, the selected disability is Anxiety which would qualify for Other Health Impairment (OHI) some districts may qualify as Emotional Disturbance (ED) on an IEP.  This would mean that they qualify for services under special education.   Even if a student does not qualify for a speech and language disorder, if the team decides that there is an area of difficulty (e.g., speaking) that the speech and language therapist can assist with, you can still ask for SLP services. There are also 504 plans which can provide supports outside of special education but DO NOT provide related services (Occupational Therapy, Speech Therapy, Specialized Academic Instruction.)  The difficulty that the SLP faces in the school environment, is that they have a finite amount of time that they can assess a student.  Treatment may also be difficult if the student is not yet verbal at school.  A goal could be to build rapport with the speech language pathologist to make it possible to further assess (if they qualify without a speech-language impairment.)  

In a private practice, there are no hoops to jump through. An SLP is able to fade into counseling sessions and (hopefully) become an adult that the individual with SM is verbal with.  We can take as much time as needed and do a full assessment in all areas of communication.  At that time, if there is a speech and language disorder, the SLP works closely with the therapist to set goals for functional communication and what has worked for the child in becoming verbal in the private practice environment.  There is much more flexibility with time and a different comfort level as the private practice office is typically viewed as a comfortable space.  At that point we can work on speech, language, social, or fluency skills.    

There is a significant difference between private practice and the school setting as it related to the diagnosis and treatment of speech and language disorders for all children, especially children with anxiety disorders.  We hope to be able to help you with your child’s speech and language needs here at Pinnacle Counseling and Testing Center.  We hope to meet your and your child soon! 

*https://selectivemutismcenter.org/whatisselectivemutism/ 

How Social Interaction Relates to Depression

A new study published in the Journal of Social and Personal Relationships provides us with information that might indicate that social interaction can lead to lower levels of loneliness and depression. Ever since the COVID-19 pandemic started, concern started to arise regarding social distancing and isolation and how it could negatively impact individuals’ social lives and mental health. Research has shown that the quarantine did raise loneliness and depression levels, which is consistent with previous research showing how social interactions are important to human's happiness.

Researcher Adam Kuczynski and his team were looking to analyze the components of social interactions in daily life that are associated with altered levels of depressed mood and loneliness through their study. They studied a sample of adults in King County, Washington who got recruited via various locations, such as social media or fliers in the grocery store.

They ended up with a sample of 515 participants in total. They were asked to complete a survey for 75 days in a row, including measures on depression, loneliness, social interaction quantity, perceived responsiveness, and vulnerable self-disclosure. It was discovered that those who participated in more social interaction can be a protective factor, regardless of their baseline. Increased vulnerable self-disclosure was shown to be linked to higher depression and loneliness when the person felt like there was more responsiveness, showing inconsistencies with similar research released recently. The effect of quality and quantity of social interaction was similar for both loneliness and depressed mood, which displays the relationship between the variables. 

The longitudinal design and daily data allow for the study to be very strong. However, it is important to note that there are still limitations, due to the fact that it is extremely hard to know how the results would look if the participants were sampled more or less frequently. This study also is unable to rule out the possibility that instead of social interactions altering depression levels, depression levels might be altering a person’s frequency of social interactions. Also, it is a possibility that due to the fact that this study was collected at the beginning of the pandemic, it might not translate to ordinary life.

“Concerns about the possible effects of social distancing during the COVID-19 pandemic highlighted several gaps in our knowledge about the association between social interactions and mental health,” The researchers explained to PsyPost. “The current study aimed to characterize the unique effect of social interaction quantity and quality on daily depressed mood and loneliness and to identify the degree to which these processes operate at the within-person and between-person levels of analysis.”

“Results suggest that social interactions in general, and perceived responsiveness in particular, may protect against depressed mood and loneliness independent of one’s trait levels of these variables. Substantial heterogeneity in these effects was observed, however, and future research should focus on identifying factors that predict this heterogeneity.”

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Reference:

Manis, Emily. “Study Suggests High-Quality Social Interactions Can Protect against Depressed Mood.” PsyPost, 30 Apr. 2022, https://www.psypost.org/2022/04/study-suggests-high-quality-social-interactions-can-protect-against-depressed-mood-63047.

The Reality of Emotions

Your emotions are what is behind everything you do as a human being. What’s bothering you, motivating you, or getting in your way are all something most easily identifiable by locating the root of what you are feeling. This task might actually be more difficult than you realize because most humans aren’t sure how to accurately articulate emotions. In an article provided by Psychology Today, Helene Brenner, Ph.D., and Larry Letich, LCSW-C discuss how to allow honest feelings to emerge.

Feelings are complex. For example, you can’t assume that you will always feel a specific way about a certain thing, and there also is no way you “should” feel about something. Emotions are a process occurring in your nervous system, and they are continually generated and constantly changing. It is not possible to feel how you felt yesterday, and there is no way to predict how you will feel next.

The authors explain, “The emotional circuitry of the human brain evolved millions of years before the advent of modern human language.” Essentially, emotions are wordless. The way you feel can be felt so deeply that you can actually physically feel them, instead of just emotionally. Words are a helpful tool to allow others to understand the emotions we are experiencing, but the feelings exist beyond words.

The labels for various emotions are clear, but six words cannot encompass the entire experience of the many things humans can feel. In fact, research has proven that there are actually more than six emotions, and you can also have more than one feeling at once. Initial feelings are felt in your body in the present time, and they emerge slowly. It often does not start as words, but once you process you can formulate words to describe it.

So how do you identify where your feelings are coming from? Emotions are not always well-defined. When you suspect there might be something you’ve been suppressing that could be influencing your behavior, check-in with yourself. You might feel relieved once you appropriately pinpoint what is bothering you. Dive deeper into your feelings and process your past experiences to avoid the emotional buildup.

Consider reaching out to a mental health professional if you are having a difficult time trying to organize your feelings. Identifying where negative emotions are coming from is a complex process that a counselor can help you through. It is worth it to understand the reality of where your feelings are stemming from and begin to process them as much as possible.

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References:

Brenner, Helene, and Larry Letich. “6 Things You Might Not Know about Emotions.” Psychology Today, Sussex Publishers, https://www.psychologytoday.com/us/blog/the-art-feeling/202204/6-things-you-might-not-know-about-emotions.

The Link Between Social Comparisons and Social Anxiety

If you struggle with social anxiety, it might sometimes feel so overwhelming that it is difficult to identify where the unpleasant feeling is stemming from. New research published in the Journal of Abnormal Psychology might help with this mystery by suggesting that social comparisons play a key role in social anxiety. Their discoveries found that those who experience social anxiety view themselves as inferior to other individuals, leading to a lowered mood.

Study author Fallon R. Goodman is an assistant professor at the University of South Florida and director of the Emotion and Resilience Lab, and he provided PsyPost with insight into this study. He states that “We regularly compare ourselves to other people to determine where we fall on the social hierarchy. Am I happier than others? More successful? More attractive? More intelligent? Social comparisons are inevitable in highly interconnected societies and likely have powerful influences on our mood and social anxiety. Our study offers a first step in mapping these relationships.”

Goodman and her colleagues had 186 undergraduate students complete an assessment of trait social anxiety. Through this study, it was found that those with high levels of social anxiety agree with statements like “I have difficulty talking with other people” and “I worry about expressing myself in case I appear awkward.”

These participants were asked to complete a survey every night before bed for at least 21 days. Through analyzing these surveys, the researchers discovered that the participants usually reported lower positive moods and higher negative moods on days when they compared themselves to others in a negative way. The less favorable comparisons were linked to higher levels of daily social anxiety. This relationship was slightly stronger for those who have higher levels of general anxiety. 

Unexpectedly, the researchers found that there was no evidence of trait social anxiety moderating the relationship between social comparisons and mood. The researchers emphasize that this could be a result of the characteristics of the sample, and the students actually had relatively low levels of social anxiety. 

The researchers then conducted a follow-up study where they compared 42 adults diagnosed with a social anxiety disorder to a control group of 45 psychologically healthy adults. This second study used a 2-week ecological momentary assessment design. Participants were asked to fill out surveys about their current mood, social anxiety, and social comparisons throughout the day.

Each of the studies pointed to the fact that social anxiety is associated with negative social comparisons. It was also shown that the individuals who compared themselves in a more positive light in comparison to other people experienced more positive moods and were experiencing negative moods less.

“This research has two major take-homes. First, social comparisons are closely linked with mood. When participants rated themselves as better off than other people, they also felt more positive emotions, fewer negative emotions, and less social anxiety than when they rated themselves as worse off,” Goodman explains to PsyPost.

“These self-views, however, fluctuated throughout the day, suggesting that they may be amenable to change with targeted interventions. Second, people with social anxiety frequently worry about being scrutinized, judged, and rejected by other people, and our study found that these social concerns might be due to negative self-views. Specifically, we found that throughout the day, participants with high social anxiety viewed themselves as more socially inferior than participants low in social anxiety.”

The participants were asked to generally compare themselves to others, but it’s important to note that comparisons to different types of people could lead to different outcomes. For example, comparing themselves to a world-class athlete might not have crushed their moods, but comparing yourself to a teammate that performed better than you might lead to a decrease in mood.

Pay attention to your thoughts when you are feeling socially anxious. Constantly drawing comparisons between yourself and others prevents you from being able to enjoy the present moment. If you are struggling with social anxiety, reach out to a therapist who can help you work out how to reduce these unpleasant feelings.

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References:

The study, “Social comparisons and social anxiety in daily life: An experience-sampling approach“, was authored by Fallon R. Goodman, Kerry C. Kelso, Brenton M. Wiernik, and Todd B. Kashdan.

Dolan, Eric W. “Social Anxiety Linked to Unfavorable and Unstable Social Comparisons.” PsyPost, 11 Feb. 2022, https://www.psypost.org/2022/02/social-anxiety-linked-to-unfavorable-and-unstable-social-comparisons-62587.

Easing Threat Perception That is Influenced by Anxiety

If you are an anxious person, you likely are constantly perceiving potential threats around you. Being aware of your surroundings is a great thing for your own safety, but when you are too tuned in, you are likely spiraling into unnecessary worry when there really is no danger. Tel Aviv University’s Omer Azriel and colleagues have set out to help you understand how to know when you are being too cautious.

Azriel and his colleagues explain that if you are high in “threat-related attention bias”, you would approach situations by directing your attention toward threatening stimuli, instead of the benign stimuli in your environment. This implies that you likely focus on possible sources of harm instead of possible sources of positivity. Having this bias can be safe for you, but it can get out of hand and lead to the development of depression and anxiety, as well as other hindrances in your daily life.

The researchers administered an online sample of 350 adults from the ages eighteen to sixty-seven years old. After performing the requisite statistical tests, the team discovered the following nine-item Attention Bias Questionnaire (ABQ), which had the participants answer either 0 (“not at all”) to 4 (“to a great extent”).

1. It is difficult for me not to look at threatening things.

2. Sometimes, I notice threats even before I have looked at them directly (e.g., from the corner of my eye).

3. My attention tends to “get stuck” on threatening things.

4. I notice threats quickly.

5. I am vigilant and alert toward threats in my surroundings.

6. When I arrive somewhere new, I scan my surroundings and check for threats.

7. If I notice a threat, I will focus on it for a long time.

8. It is difficult for me to concentrate on other things when I know there is a threat in my surroundings.

9. When I notice threats, it is difficult for me to stop focusing on them

Statements 1, 3, 7, 8, and 9 fall into the group difficulty to disengage from threat, while statements 2, 4, 5, and 6 fall into the group engagement with threat. The average score among the participants was 1.74 for difficulty to disengage, and the average score for engagement with threat was 1.8. 

In the following studies, the researchers wanted to dissect the relationship between ABQ scores and multiple measures of personality, trauma-related symptoms, hypervigilance, and psychopathy. It was discovered that those who scored highly on the ABQ also had higher scores on a posttraumatic checklist scale, neuroticism, overall anxiety, and social anxiety. These individuals also reported more symptoms of depression.

ABQ scores not only relate to behavior, but also correlate to overall mental health. Taking a moment to think about your own relationship with hypervigilance might be a healthy first step to take. Go through the statements listed in the questionnaire and think about how automatic each response is to you. Being on the lookout for potential harm is natural, but it might not always be the right approach.

Preparing for the worst could be an accumulation of your past experiences. You might be inclined to prepare for the worst even if it hinders your ability to enjoy life because you deem it necessary. However, it is possible to let go of some worry in order to live in the moment as much as possible. Even if you start small at first, you might be surprised how much more you’re enjoying your experiences.

Without completely throwing caution to the wind, looking for the positivity surrounding you rather than seeking out threats in your environment can help preserve your mental health. Lowering your perception of constant danger can allow you to have more fulfilling experiences, and you will be able to enjoy happiness in every moment instead of perceiving possible negativity. 

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References:

Azriel, O., Britton, J. C., Gober, C. D., Pine, D. S., & Bar, H. Y. (2022). Development and validation of the attention bias questionnaire (ABQ). International Journal of Methods in Psychiatric Research. doi:10.1002/mpr.190

Whitbourne, Susan. “9 Signs You May Be Too Tuned in to Threat.” Psychology Today, Sussex Publishers, https://www.psychologytoday.com/us/blog/fulfillment-any-age/202204/9-signs-you-may-be-too-tuned-in-threat. 

Overcoming Perfectionism

Striving to be your best is a perfectly normal and beneficial concept. However, so much anxiety can stem from perfectionism. When you are not meeting the unrealistic standards you set for yourself, you might end up spiraling into negative self-talk and generally unproductive feelings. The reality for many people is that anxiety about succeeding might start mildly. It might simply start with nerves, but it can escalate into full-blown anxiety if not properly addressed. 

The desire to be perfect is a strength, yet also a weakness. If you put so much effort into trying to be perfect, you are taking away the effort you could be using to pursue other activities you enjoy. If you want to achieve a lot while also being perfect at everything you do, you will realistically have to accept that your best is good enough! Not every single thing you do has to be flawless, and learning to accept that is crucial.

Even though perfectionists are often high-achievers, they are also at risk for eating disorders, sexual dysfunction, obsessive-compulsive disorder, depression, and divorce. Striving to do everything flawlessly leads to a life of constant anxiety and an overwhelming sense of failure. Even if you succeed, you might still feel unsatisfied. 

Many perfectionists engage in all-or-nothing thinking that has been labeled as the "just right" phenomenon. If a certain thing isn’t “just right”, those who have perfectionist tendencies might immediately disengage. For example, if a marriage starts becoming more difficult, a perfectionist might have the urge to immediately get a divorce. 

Not all perfectionism is the same. Some perfectionists are self-motivated. Other perfectionists have the feeling that the world has imposed some kind of standard on them to be flawless. Some perfectionists extend this mindset to those close to them, also expecting those around them to be perfect.

The first step to overcoming this mindset is to manage your expectations for yourself. No one is going to be flawless at everything. It is unrealistic for a human being to be good at every single thing. Expecting that from yourself does nothing but lead you to burnout and a lowered sense of self-worth.

Pay attention to how you speak to yourself because it matters. Negative self-talk might seem so insignificant. You are saying these things within the safety of your mind, after all. However, harsh and rude language to yourself is damaging. If you feel yourself being negative towards yourself when you don't meet your standard, ask yourself if you’d speak to your best friend this way. If the answer is no, adjust your thinking. Be nice to yourself even if your best isn’t flawless.

Try doing things you enjoy but don’t feel adequate at, and let that task be subpar. Whether it’s a new sport or a new craft, enjoy the journey of doing the thing instead of how well you are doing it. This can allow you to practice being gentle with yourself in a setting you likely view as lower-stakes.

Practice self-forgiveness. Instead of being angry with yourself for not doing an activity perfectly, forgive yourself and remind yourself that you tried your best. Trying your best is all you can do. If you practiced your hardest and did your best, there’s nothing more you could have done. Accept that and move on.

Continue trying to do your best, but make sure it doesn’t escalate into perfectionism so intense that it is actively lowering your self-worth. If you feel yourself spiraling because you are not meeting unrealistic expectations you’ve set for yourself, try reaching out to a therapist to help you manage these feelings. Remember that you are a human being, and your best IS enough.

The Importance of Speaking About Your Problems

Communicating your problems can be more difficult than you would think. When you are struggling with something, you might feel like you are being weak when opening up about it. After all, if you do not discuss your problems, you can pretend like they do not exist. You might even just decide that you can simply solve all your problems yourself. In an article provided by Psychology Today, Myron Nelson LCPC explains the importance of speaking about your problems in a healthy way.

“Pull yourself up by your bootstraps” is still a common saying in American culture. However, problems might be too complex and it can make you feel stuck. Talking out your problems can help you better understand them. It can also bring you closer to those that you care about.

Fixing the problem is not necessarily a benefit to opening up about your struggles. It might be a possible gain for these conversations, but that shouldn’t be the primary goal. When you are explaining something, you have to relay your thoughts in a way that another human can follow somewhat easily. This allows you to get an outside perspective of the situation, while also organizing your thoughts that are likely jumbled in your brain.

Describing your problems is a skill, so you have to practice it before you are good at it. Start by simply saying your issue out loud, then mention it to someone, then describe it in more detail to someone that you trust. It doesn’t have to all happen at once, and it doesn’t need to always be a huge statement.

Once you open up to someone, the relationship changes for the better if they listen with compassion. The person you are speaking to does not necessarily have to share the same viewpoint as you. They could disagree, or not have the same perspective as you, but being able to discuss these topics in general can give you a sense of closeness.

Be careful when you are speaking about problems. Make sure the person listening is in an appropriate mental space to safely absorb the information you are going to present to them. You should also make sure to completely open up to those you trust wholeheartedly, so that you do not have to fear personal topics being repeated. 

Therapy is a useful tool. Allowing a professional to listen and help you make sense of adverse experiences is extremely helpful and valuable. If you are struggling in your personal life and you need a more objective outlook, try reaching out to clinicians near you. 

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Nelson, Myron. “You Should Talk about Your Problems More.” Psychology Today, Sussex Publishers, https://www.psychologytoday.com/us/blog/how-be-burden/202110/you-should-talk-about-your-problems-more.

Practicing Self-Forgiveness

Forgiveness can be difficult. Self-forgiveness can be even harder. When you are forgiving another individual for wronging you, you are able to take the moral high ground. The person you are forgiving is able to feel relieved in this dynamic. This makes self-forgiveness complex because you then have to occupy both roles in this interaction. 

You have to “take the moral high ground” in a sense, but you have to also take responsibility in the process. Sometimes, you might not feel like you deserve forgiveness, but guilt is a terrible motivator. It rarely changes behaviors or feelings. This is why a different approach is important, and Robyne Hanley-Dafoe Ed.D. explains this topic further in an article provided by PsychologyToday.

You feel guilt because you have done something that does not match up with your values. For example, if you value your health, you might feel guilty for not eating nutritious food or working out. Recognize and label these feelings. For the aforementioned example, you could say to yourself, “I am a healthy person, and this specific behavior is not common for me.”

Be honest and explicit about the behavior and the consequences that come along with it. This might be difficult considering there might be internally conflicting definitions of what is wrong, but labeling how the negative behavior and the following consequence relate is important. If you lied to a loved one, it probably hurt their feelings. Lying is the negative behavior, and the consequence is having your loved one likely trusting you less. Be explicit about what you did, while holding space for the consequences. Once you take action, release it. Revisiting your guilt will never change the outcome.

Embrace the discomfort. When you mess up, hurt someone you care about, etc., it leads to an intensely uncomfortable feeling. When things are good, your ego is your best friend. However, when mistakes are made, your ego is quick to point out your flaws. The remedy here is to recognize it and hold that feeling. 

Mistakes happen, but they are not characteristics. When you are feeling guilty, it can feel like you are the mistake you made. Reframe this idea in your head. Remind yourself that you are simply a person who made a mistake, you are NOT the mistake. Interweaving your morality into your behaviors is not productive. Behaviors can be adaptive or maladaptive, but all behaviors serve a purpose. Most people are doing the best they can with the cards they are dealt at the time.

Recognize that even though you are not okay with what you did while also accepting the consequences of your actions requires self-awareness and self-compassion. Letting the guilt eat you alive will not change your behaviors. Every single individual makes mistakes. Take accountability and let it go.

Learning to practice self-forgiveness will not be linear or an immediate thing. Commit to self-forgiveness, and you will start to feel lighter. Allowing yourself to let go of pent-up or stored guilt will allow you to continue enjoying the things in your life that really matter. The past is unmovable and not able to be changed. Your future behavior says more about you than your past mistakes. Forgiving yourself is crucial for having a positive mental state. 

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Reference:

Hanley-Dafoe, Robyne. “Steps for Self-Forgiveness.” Psychology Today, Sussex Publishers, https://www.psychologytoday.com/us/blog/everyday-resilience/202203/steps-self-forgiveness.

Inflammatory Reactivity Might Predict Increases in Depressive Symptoms

According to a new study published in Psychological Science, those who experience high inflammatory reactivity are more likely to develop depressive symptoms. In an article provided by PsyPost.org, this study is described. Study author Annelise Madison, a Ph.D. candidate in clinical psychology at The Ohio State University, explains, “We set out to discover why psychological stress, and particularly interpersonal stress, triggers depression in some people but not others.” 

The Social Signal Transduction Theory of Depression is a theory that suggests that those whose bodies produce an exaggerated inflammatory response to social stressors are most at risk for developing depression over time, especially if they deal with frequent stress. However, this theory had never been empirically tested, so this team set out to test this theory.

The researchers tested one sample of breast cancer survivors and one sample of healthy adults. In the first study, forty-three healthy adults provided a blood sample, then participated in a twenty-minute long problem-solving discussion with their partner. Two additional blood samples were then provided ninety and three hundred minutes after the discussion. It was then found that the subjects who reported more frequent interpersonal conflict had higher depressive symptoms a month later, but only if they had a greater inflammatory response in the discussion conflict. 

In the second study, seventy-nine breast cancer survivors gave a blood sample before completing the Trier Social Stress Test. This test is an experimentally-verified stress-inducing scenario consisting of a speech and a mental-arithmetic task. They then had their blood drawn forty-five and one hundred and twenty minutes after completing the task. It was discovered that participants who felt lonelier and had less support socially were more inclined to have heightened depression symptoms a year later. This fact was particularly true for those with higher inflammatory reactivity. 

“We found evidence in support of the Social Signal Transduction Theory of Depression; that is, people who are more physiologically reactive to interpersonal stress and regularly encounter interpersonal stress are most at risk of depressive symptom increases over time,” Madison told PsyPost. “These findings suggest that we can take steps to reduce depression risk by 1) lowering our physical reactivity to stress via strategies such as regular engagement in mindfulness meditation; or 2) reducing our exposure to interpersonal stress through more skillful navigation of relationships.”

The other side of this is that individuals who had heightened inflammatory reactivity in response to stress did not necessarily experience worse symptoms of their depression. This was only true in the context of frequent exposure to interpersonal stress. This indicates that improving the health and quality of your relationships is helpful when minimizing the risk of depression.

This study allows for initial empirical evidence to support the Social Signal Transduction Theory of Depression, but the researchers note that the findings require further investigation. “There are still many more questions concerning who is most at risk for developing depression and under what circumstances,” Annelise Madison explained. “This research is important because then we can start identifying depression risk and proactively take steps to reduce the risk when possible. Also, identifying these underlying physiological mechanisms, such as inflammation, will ultimately help us to treat depression more effectively.”

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References:

Dolan, Eric W. “New Psychology Research Uncovers an Interesting Link between Inflammatory Responses and Depression.” PsyPost, 6 Mar. 2022, https://www.psypost.org/2022/03/new-psychology-research-uncovers-an-interesting-link-between-inflammatory-responses-and-depression-62688. 

Frequent Interpersonal Stress and ... - Journals.sagepub.com. https://journals.sagepub.com/doi/abs/10.1177/09567976211031225?ai=2b4&mi=ehikzz&af=R&cookieSet=1.

Challenging Health Anxiety

If you have health anxiety, you likely view health or being sick in rigid or firm terms. The phrases thinking errors or cognitive distortion are inaccurate thoughts that come in a variety of forms. Those with anxiety tend to have cognitive distortion more often than those without anxiety, but everyone still experiences them from time to time. These patterns of thought typically lead you to conclusions that are extremely unlikely and significantly more catastrophic than the likely outcome.

All-or-Nothing thinking is a common cognitive distortion if you have health anxiety. Instead of taking a balanced approach to a situation, you might see it as black-or-white and rigid. With health anxiety, this thought error is common because you likely assume that the only categories can be completely healthy or deathly ill. This leaves very little room for anything in between, leading your anxiety levels to rise.

For example, if you receive blood work from your doctor and it is explained to you that you seem to be in good health, you probably feel at ease and happy after hearing this news. But what if you got home and you got a sharp pain in your abdomen? If you have health anxiety, you might immediately assume you have appendicitis and are actively in crisis physically. Even though it is likely just some unimportant pain that will pass, your anxiety tells you it is the end of the world.

Challenging this thinking error is key in helping ease these unpleasant feelings. Being healthy and being sick exist on a spectrum. So many people experience minor health issues, and pretty much every single person has ways that they could be healthier. Beyond this, there are so many levels of illness. Health issues do not equal death. Those who experience chronic health issues still can live long, happy lives. 

If you find yourself in a health anxiety spiral, remember a few questions to ask yourself. Firstly, ask yourself if there is a logical reason for the symptom that has made itself known. Maybe you have a headache because you didn’t sleep well last night instead of it being due to a brain tumor. 

Next, ask yourself about all of the in-between possibilities. Even though your thoughts have immediately gone to the worst-case scenario, list other things that could also be the reason for your pain. Basically, try to think of the minor issues that could be causing what you are feeling, instead of focusing on the worst possible scenario. 

These exercises are a great start if you struggle with health anxiety. It challenges your anxiety telling you that a very unlikely horrible scenario will happen. It allows you to process and understand that your health cannot be simplified into two rigid categories of totally healthy or dying. It is extremely beneficial to get into the habit of recognizing that there are so many possibilities besides the two categories that exist in your mind. 

Managing anxiety is difficult at times. If you are actively struggling with health anxiety, remember that you are not alone. Health anxiety is nothing to be embarrassed about, and opening up to your friends and family about your feelings can help you gain support. Having individuals around you that can help validate your feelings while also reminding you that the worst-case scenario is unlikely can be incredibly helpful. If these feelings are not easing up, seeking therapy services is also a wonderful option when you are trying to break out of negative thought patterns. 

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Reference:

Chesworth, Brittney. “Health Anxiety and Rigid Thinking Patterns” Psychology Today, 7 Mar. 2022, https://www.psychologytoday.com/intl/blog/managing-health-anxiety/202203/health-anxiety-and-rigid-thinking-patterns. 

How Different Forms of Anxiety are Related to Different Patterns of Brain Activation

Anxiety can be characterized by feeling out of control, doubting that you are capable of handling situations that might arise, or worrying about the unknown. You might find yourself wondering what your brain is doing while you are experiencing the heightened emotions anxiety tends to bring out. Researchers Burdwood, Infantolino et al. (2016) have been studying how different forms of anxiety are related to different patterns of brain activation. This team began their study by focusing on two general categories of anxiety: anxious apprehension and anxious arousal.

Anxious apprehension is, simply put, a more cognitive form of anxiety. It might entail worrying about the future. It is inward focused and usually involves repetitive thoughts. Those who suffer from anxious apprehension are typically described as frequent worriers, and they tend to be introverted. Anxious arousal pertains more to physical symptoms. These include increased heart rate, and paranoia. If you deal with anxious arousal, you likely feel the need to check over your shoulder, even in a resting state.

Our brains are never really still. FMRI scans provide researchers with maps of brain activity, which proves this to be true. One system of our brain regions is activated when our attention is externally focused, such as when we are working on a project. This is labeled as a Task-Related Network. The Default Mode Network (DMN) is activated when we are not engaging in a specific task, and our attention is inwardly focused. 

Burdwood and his colleagues hypothesized that due to anxious apprehension involving an inward focus of your attention, and resting attention is also typically inwardly focused, there must be an increase in activity patterns in the DMN in anxious apprehension. However, they believed that anxious arousal would decrease patterns in the DMN activity.

Volunteers for this experiment were assessed, and then put in groups: control, anxious apprehension, and anxious arousal. While they were in the fMRI scanners, they were asked to complete the color-word and emotion-word Stroop task. Scans were taken during the activity, as well as during the periods of rest. 

It turns out, the researchers observed the opposite of what they hypothesized. Anxious apprehension was associated with a decrease in DMN activity, which suggests a decrease in inwardly focused thoughts. This might tell us that those who suffer from anxious apprehension are not feeling introspective or self-referential. Chronic worriers could be engaging in repetitive concern about things that have not happened, instead of concern with the present moment which is usually associated with high levels of DMN activation.

Anxious arousal was shown to be associated with an increase of DMN activity. This could mean that they have a higher level of internal focus of attention, instead of the lower level that was initially expected. It is possible that the focus for the participants during periods of rest was on monitoring their own anxiety. Awareness of your own body requires inwardly directed attention, which could be why the activity patterns in the DMN manifested this way.

There is a debate surrounding whether or not DMN actually shows your resting-state activity in the brain. However, it is suggested that therapy can be extremely helpful for both anxiety and depression. This could be due to the fact that they, in part, alter brain activity in the DMN. If you are struggling with either type of anxiety mentioned above, trying therapy could be a great step for you.

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References:

Burdwood, E.N., Infantolino, Z.P., Crocker, L.D., Spielberg, J.M., Banich, M.T., Miller, G.A., and Heller, W. (2016). Resting-State functional connectivity differentiates anxious apprehension and anxious arousal, Psychophysiology, 53(10), 1451-1459. doi:10.1111/psyp.12696.

Blatchley, Barbara. “Anxiety and Your Resting Brain.” Psychology Today, 26 Feb. 2022, https://www.psychologytoday.com/intl/blog/what-are-the-chances/202202/anxiety-and-your-resting-brain. 

The Link Between Anxiety, Stress and Physical Health

Plenty of research exists proving that there is a link between anxiety, general stress, and your physical health. Stress can weaken your immune system, allowing for a greater risk of illness and infection. However, there are ways to ease this effect, and research allows us to better understand our body’s response to feeling anxious. In an article provided by PsychologyToday, Graham C.L. Davey Ph.D. explains how.

Much of your day likely involves dealing with irritating, frustrating inconveniences. Everyday transactions can fall into this category, such as traffic or losing your belongings. Psychologist Arthur Stone and his colleagues found that daily hassles increased in frequency three to four days before common cold symptoms emerged. 

However, where does anxiety fall in this? The correlation between daily hassles and frequency of worry is strong, suggesting a link between daily inconveniences and worry levels. Still, this does not mean worry itself is the problem here. The effects of worrying might be indirect. Worry might increase how we perceive the level of our daily hassles. This would cause stress that would lead to the release of the stress hormone which compromises your immune system.

Stress usually takes place during times of negative mood, and there is overwhelming amounts of evidence that negative mood results in a lowered immune system response to illness and infection. Worrying could very well be part of an intricate system that involves anxious feelings causing the immune system to lower its functioning, resulting in physical health problems.

Bart Verkuil and Jos Brosschot of Leidan University, along with Julian Thayer at Ohio State University have inferred that worry has a direct role in stress leading to physical health problems. They state that worrying increases the amount of time in which stress wears on the human body. Worry does this by prolonging the amount of time that you perceive a stressor to be stressful. This leads to an increased amount of time that the stress hormones are being pumped into your system, negatively impacting your immune responses.

Laura Kubzansky and her colleagues at the Harvard School of Public Health analyzed the link between worry and coronary heart disease in a longitudinal study of older men. It was discovered that higher levels of worrying at the end of the study played a significant part in predicting coronary heart disease over a 20-year period. They concluded that chronic worry might directly increase the risk of coronary complications. 

Findings from a study by Alison Holman support these findings. She and her colleagues studied the effects of acute stress that was caused by the terrorist attacks on 9/11. They discovered that ongoing stress about terrorism predicted cardiovascular issues up to 2 or 3 years after the attacks took place.

Verkuil, Brosschot, and Thayer linked these findings to the fact that this worry will prolong the strength of a stressor. For example, in the aforementioned study, they believe that worries about terrorism ensured that the effects of the stressful event continued way beyond the date that the event itself happened. This puts extended strain on a human’s physical health.

Mental health is just as important as physical health, and these findings provide us with the knowledge that mental health and physical health are closely linked. Looking out for your mental health is crucial, and it is worth it to seek out methods that work for you. Do not let certain coping methods not working for you discourage you from trying more. Not everything is going to work for everyone. If your stress and anxiety becomes unmanageable, reach out to a mental health professional and ask for support from your loved ones.

Davey, Graham C.L. “Can You Really Be ‘Worried Sick’?” Psychology Today, Sussex Publishers, https://www.psychologytoday.com/us/blog/why-we-worry/202202/can-you-really-be-worried-sick. 

Emotional Differentiation Might Ease the Effects of Stress in Adolescents

New findings published in Clinical Psychological Science indicate that adolescents who are better at differentiating their emotions are less likely to develop mental health symptoms as a response to stress. These findings were discovered via an intensive longitudinal study, and it was prompted due to the fact that it is widely documented that stress exposure during adolescence can lead to psychological issues. Of course, not everyone develops psychological issues as a response to stress, so researchers decided to now look for factors that prevent this outcome for certain adolescents. 

Researchers Erik C. Nook and his team were hoping to replicate and extend previous findings that emotional regulation can be a protective factor. The study authors wanted to test if the ability to accurately identify your emotions would ease the impact of stress on adolescents, due to the fact that it is a key aspect of emotional regulation. This particular skill, which can be referred to as emotional differentiation, tends to be low during adolescent years.

To analyze the relation between emotion differentiation, stress, and internalizing symptoms, the researchers decided to conduct a longitudinal study that examined a group of adolescents over the span of one year. Thirty students between the ages of fifteen and seventeen participated in a task to test their emotional differentiation. The participants were given a series of positive and negative images and were requested to rate their emotional responses to each image.

The participants attended a monthly lab interview for twelve months. They were assessed on levels of anxiety, depression, and their exposure to stressful life incidents. They were also asked to complete moment-level assessments of their feelings during four three week periods throughout the year. They were also reminded via their smartphones to complete a brief questionnaire three times a day that assessed their levels of anxiety, depression, and stress.

The analysis of the data provided revealed that the participants’ moment-level perception of stress were associated with the depressed affect. Basically, when the students felt higher levels of stress than normal, they also felt higher levels of depression. However, the link between perceived stress and depressed mood was actually weaker for the participants with higher negative and higher positive emotion differentiation scores. These findings suggest that those for who were able to identify their emotions at a higher level, stress and depression were linked strongly. The association of anxious feelings and depressed feelings was weaker among students with greater negative and greater positive emotion differentiation. 

For the monthly assessments, those who were experiencing more stressful life events had reported increased symptoms of anxiety. However, the link was no longer existent for the participants with a higher level of negative emotion differentiation. These discoveries support the idea that emotional regulation can help ease the impact of stress in causing psychological issues.

Nook and his team state that having a broad understanding of different types of emotions helps individuals to efficiently specify their emotions. This includes knowing what caused the feeling, as well as the best way to address it. 

More research must be done in order to understand why emotional regulation is helpful. The current prevailing hypothesis is that being able to differentiate emotions might improve how humans manage their feelings. However, it is important to note that more studies must be conducted to verify that the information is accurate.

Researchers say their findings point out that emotional differentiation could be a huge asset to target during interviews with at-risk youth. The benefit of the study’s intensity is that it provided thousands of observations. The researchers clarify that future studies should be conducted among larger samples to improve the impact of the findings. 

**The study, “High Emotion Differentiation Buffers Against Internalizing Symptoms Following Exposure to Stressful Life Events in Adolescence: An Intensive Longitudinal Study”, was authored by Erik C. Nook, John C. Flournoy, Alexandra M. Rodman, Patrick Mair, and Katie A. McLaughlin.

Identifying and Treating Seasonal Affective Disorder

Seasonal Affective Disorder (SAD) is a specific form of depression that occurs at the same time every year. Conventional medical approaches combined with lifestyle changes can help relieve the uncomfortable symptoms that go along with SAD. In an article provided by PsychologyToday, Wayne Jonas, M.D. describes what Seasonal Affective Disorder is, and multiple ways to ease it. 

The most common form of this disorder is called winter depression, fall-onset SAD, or winter-pattern SAD, and it usually starts in the fall and persists through winter. Typically this form of SAD will dissipate in the winter. Spring-onset SAD, the summertime blues, and summer-pattern SAD are all names for Seasonal Affective Disorder that begins in the spring but goes away in the fall. 

Similarly to general depression, SAD includes feelings of intense sadness most of the time for at least two weeks. Some individuals might feel irritable instead of sad. Feeling uninterested in activities that you normally enjoy is a significant symptom experienced if you are struggling with Seasonal Affective Disorder. 

Fall and spring SAD typically have differences in symptoms. SAD experienced in fall is often characterized by increased appetite, weight gain from eating more, and a greater desire to sleep or stay in bed all day. Spring SAD is significantly less common, and often has the opposite symptoms.

Seasonal Affective Disorder is a form of depression, so it is characterized by the typical symptoms. No matter when your SAD flares up, you likely experience fatigue, difficulty focusing, or restlessness. You might feel dark emotions, including, but not limited to, worthlessness or guilt. Remember that these emotions do not reflect reality, but the depressive disorder that you are struggling with. 

If you notice these symptoms, it is a sign to get help. Ideally, therapy is a great option to discuss your emotions in a safe and objective space. Remember that help can be received in a variety of ways. Start by reaching out to a friend or family member. If you are depressed, reaching out can seem pointless. However, your loved ones care about you deeply and reminding yourself of this by making conversation with them can be a wonderful first step in helping your mood improve.

When treating a disorder like SAD, integrative approaches are extremely beneficial. Try incorporating at least 30 minutes of movement into your day. You can also try using a device called a “dawn simulator” which is essentially a light on a timer that gradually gets brighter over a period of several minutes or hours, imitating a sunrise. Standing in natural light has also been proven to help. Practicing healthy sleep habits, yoga, mindfulness meditation, and music or art therapy are all suggested methods to ease the symptoms associated with SAD. 

Medical treatments are also available if you want to take a different approach. For fall SAD, light therapy can be done under a healthcare provider’s supervision. Antidepressant medications might be recommended to you and they can help with either form of Seasonal Affective Disorder just as they can help with other forms of depression. Both of the aforementioned treatments might even be recommended to try in conjunction with each other, as experts have seen a large amount of success rates this way. 

Treatment can take a few days to a week or so to change symptoms from SAD. If you feel like your symptoms are not changing, speak to your healthcare provider. Creating a routine can be beneficial in combating Seasonal Affective Disorder due to its tendency to affect individuals at the same time every year. If you think you might have SAD, talk to your healthcare provider. Depression is a serious disorder that can be life-threatening. Do not hesitate to confide in your loved ones or seek help when you first start exhibiting warning signs. 

**If you or someone you love is contemplating suicide, seek help immediately. Dial 911, visit your local emergency room, or contact your local crisis center.

How Exercise Leads to Cognitive Improvements

The International Journal of Psychophysiology has posted a study that supports existing claims that exercise leads to cognitive benefits. According to the findings of the study, 20 minutes of exercise on a treadmill improved multiple cognitive functions, including inhibitory control, attention, and action monitoring displayed in both anxious and non-anxious individuals.

There are many well documented health benefits of exercise. Certain evidence even suggests that exercise enhances cognitive functioning. Anxiety has been suggested to interfere with cognition, so the mental health benefits of exercise might be particularly relevant for anxious individuals. Anxiety impairs attentional control due to the persistent worry and apprehension that comes along with it.

Study author Matthew B. Pontifex and his team set out to understand if exercise might ease anxiety-related weaknesses in cognition. The team constructed a brain imaging study to analyze how exercise would impact participants’ performances on an inhibitory control task. They compared the reactions of anxious and non-anxious people.

Anxiety tends to disproportionately affect women, so the researchers decided to study only female college-aged individuals. There were thirty seven women who had a high level of anxiety, and thirty three who had low levels of anxiety. Every participant took part in two lab sessions on two different days. During one lab session, the individuals were asked to complete the Erikson flanker task before and after twenty minutes of exercise on a treadmill. During the second lab session, the participants completed the inhibitory control task before and after sitting down for twenty minutes. The participants were randomly assigned to attend either the exercise lab session or the sitting lab session first.

The inhibitory task had participants refrain from responding to stimuli that were not relevant. Electroencephalographic activity was recorded and neural responses were measured according to two components of event-related potentials (ERPs). P3 amplitude served as a measure of allocation of attentional resources. An electrical brain signal that takes place after a person makes a behavioral mistake (ERN) served as a measure of action monitoring.

Both high anxiety and low anxiety participants performed better on the flanker test after they exercised for twenty minutes. This was measured by observing faster reaction times and more accuracy during the task. No one’s performance improved after sitting for twenty minutes.

Both groups saw increases in ERN amplitude after the treadmill exercise, but no increases were found after sitting down. Also, both groups exhibited increases in P3 amplitude after the exercise and not after the sitting. The increase in P3 amplitude was larger among the group with lower levels of anxiety. The increased P3 is thought to reflect the suppression of irrelevant brain activity to improve attention. The study authors believed that the fact that the high anxiety group showed weaker increases in P3 amplitude compared to the low anxiety group suggests that the treadmill activity did not “fully suppress” their anxious thoughts.

These findings point out how exercise can offer cognitive benefits for individuals with anxiety, and those who do not have anxiety. More research will need to be done to find out how the intensity of the exercise, duration, as well as type of physical activity might affect cognition. The study authors note, “there may be other types of exercise that are better suited to optimizing the outcomes of acute bouts such that both affective responses and cognition are enhanced in high anxious populations.”