People with anxiety disorders present a variety of physical symptoms in addition to non-physical symptoms that characterize the disorders such as excessive, unrealistic worrying. Many of these symptoms are similar to those exhibited by a person suffering general illness, heart attack, or stroke, and this tends to further increase anxiety. The following is a list of physical symptoms associated with GAD:
Trembling
Churning stomach
Nausea
Diarrhea
Headache
Backache
Heart palpitations
Numbness or "pins and needles" in arms, hands or legs
Sweating/flushing
Restlessness
Easily tired
Trouble concentrating
Irritability
Muscle tension
Frequent urination
Trouble falling or staying asleep
Being easily startled
Those suffering from panic disorders may experience similar physical symptoms to those with GAD. They also may experience chest pains, a sense of choking, shortness of breath, and dizziness.
Post-traumatic stress disorders have a range of symptoms that are unique to this form of anxiety. Frequent symptomatic behaviors include:
Flashbacks or nightmares of re-experiencing the trauma
Avoidance of people, places, and things that are associated with the original event
Difficulty concentrating or sleeping
Closely watching surroundings (hypervigilance)
Irritability and diminished feelings or aspirations for the future
The video below, produced by eHow, takes a look at the common symptoms of anxiety disorders.
On the next page we look at the available treatments for anxiety, including self-treatment.
Anxiety disorders may be caused by environmental factors, medical factors, genetics, brain chemistry, substance abuse, or a combination of these. It is most commonly triggered by the stress in our lives.
Usually anxiety is a response to outside forces, but it is possible that we make ourselves anxious with "negative self-talk" - a habit of always telling ourselves the worst will happen.
Anxiety caused by environmental and external factors
Environmental factors that are known to cause several types of anxiety include:
Trauma from events such as abuse, victimization, or the death of a loved one
Stress in a personal relationship, marriage, friendship, and divorce
Stress at work
Stress from school
Stress about finances and money
Stress from a natural disaster
Lack of oxygen in high altitude areas
Anxiety caused by medical factors
Anxiety is associated with medical factors such as anemia, asthma, infections, and several heart conditions. Some medically-related causes of anxiety include:
Stress from a serious medical illness
Side effects of medication
Symptoms of a medical illness
Lack of oxygen from emphysema, or pulmonary embolism (a blood clot in the lung)
Anxiety caused by substance use and abuse
It is estimated that about half of patients who utilize mental health services for anxiety disorders such as GAD, panic disorder, or social phobia are doing so because of alcohol or benzodiazepine dependence. More generally, anxiety is also know to result from:
Intoxication from an illicit drug, such as cocaine or amphetamines
Withdrawal from an illicit drug, such as heroin, or from prescription drugs like Vicodin, benzodiazepines, or barbiturates
Anxiety caused by genetics
It has been suggested by some researchers that a family history of anxiety increases the likelihood that a person will develop it. That is, some people may have a genetic predisposition that gives them a greater chance of suffering from anxiety disorders.
Anxiety caused by brain chemistry
Research has shown that people with abnormal levels of certain neurotransmitters in the brain are more likely to suffer from generalized anxiety disorder. When neurotransmitters are not working properly, the brain's internal communication network breaks down, and the brain may react in an inappropriate way in some situations. This can lead to anxiety.
How is anxiety diagnosed?
A psychiatrist, clinical psychologist, or other mental-health professional is usually enlisted to diagnose anxiety and identify the causes of it. The physician will take a careful medical and personal history, perform a physical examination, and order laboratory tests as needed. There is no one laboratory test that can be used to diagnose anxiety, but tests may provide useful information about a medical condition that may be causing physical illness or other anxiety symptoms.
To be diagnosed with generalized anxiety disorder (GAD), a person must:
Excessively worry and be anxious about several different events or activities on more days than not for at least six months
Find it difficult to control the worrying
Have at least three of the following six symptoms associated with the anxiety on more days than not in the last six months: restlessness, fatigue, irritability, muscle tension, difficulty sleeping, difficulty concentrating
Generally, to be diagnosed with GAD, symptoms must be present more often than not for six months and they must interfere with daily living, causing the sufferer to miss work or school.
If the focus of the anxiety and worry is confined to a particular anxiety disorder, GAD will not be the diagnosis. For example, a physician may diagnose panic disorder if the anxiety is focused on worrying about having a panic attack, social phobia if worrying about being embarrassed in public, separation anxiety disorder if worrying about being away from home or relatives, anorexia nervosa if worrying about gaining weight, or hypochondriasis if worrying about having a serious illness.
Patients with anxiety disorder often present symptoms similar to clinical depression and vice-versa. It is rare for a patient to exhibit symptoms of only one of these.
On the next page we look at the common symptoms of anxiety.
Anxiety is a general term for several disorders that cause nervousness, fear, apprehension, and worrying.
These disorders affect how we feel and behave, and they can manifest real physical symptoms. Mild anxiety is vague and unsettling, while severe anxiety can be extremely debilitating, having a serious impact on daily life.
People often experience a general state of worry or fear before confronting something challenging such as a test, examination, recital, or interview. These feelings are easily justified and considered normal. Anxiety is considered a problem when symptoms interfere with a person's ability to sleep or otherwise function. Generally speaking, anxiety occurs when a reaction is out of proportion with what might be normally expected in a situation.
Anxiety disorders can be classified into several more specific types. The most common are briefly described below.
Generalized Anxiety Disorder (GAD)
Generalized Anxiety Disorder (GAD) is a chronic disorder characterized by excessive, long-lasting anxiety and worry about nonspecific life events, objects, and situations.
GAD sufferers often feel afraid and worry about health, money, family, work, or school, but they have trouble both identifying the specific fear and controlling the worries. Their fear is usually unrealistic or out of proportion with what may be expected in their situation. Sufferers expect failure and disaster to the point that it interferes with daily functions like work, school, social activities, and relationships.
In this short video from The Psych Network, Dr. Sylvia Gearing discusses Generalized Anxiety Disorder and how it affects sufferers.
Panic Disorder
Panic Disorder is a type of anxiety characterized by brief or sudden attacks of intense terror and apprehension that leads to shaking, confusion, dizziness, nausea, and difficulty breathing. Panic attacks tend to arise abruptly and peak after 10 minutes, but they then may last for hours. Panic disorders usually occur after frightening experiences or prolonged stress, but they can be spontaneous as well.
A panic attack may lead an individual to be acutely aware of any change in normal body function, interpreting it as a life threatening illness - hypervigiliance followed by hypochondriasis. In addition, panic attacks lead a sufferer to expect future attacks, which may cause drastic behavioral changes in order to avoid these attacks.
Phobias
A Phobia is an irrational fear and avoidance of an object or situation. Phobias are different from generalized anxiety disorders because a phobia has a fear response identified with a specific cause. The fear may be acknowledged as irrational or unnecessary, but the person is still unable to control the anxiety that results. Stimuli for phobia may be as varied as situations, animals, or everyday objects. For example, agoraphobia occurs when one avoids a place or situation to avoid an anxiety or panic attack. Agoraphobics will situate themselves so that escape will not be difficult or embarrassing, and they will change their behavior to reduce anxiety about being able to escape.
In this short video from HealthGuru, Dr. J. Clive Spiegel M.D. talks about the difference between fear and phobia.
Social Anxiety Disorder
Social Anxiety Disorder is a type of social phobia characterized by a fear of being negatively judged by others or a fear of public embarrassment due to impulsive actions. This includes feelings such as stage fright, a fear of intimacy, and a fear of humiliation. This disorder can cause people to avoid public situations and human contact to the point that normal life is rendered impossible.
In this in-depth 28 minute video, leading expert, Dr. Murray Stein discusses social anxiety disorder, which is said to affect around 5% of the general population.
Obsessive-Compulsive Disorder (OCD)
Obsessive-Compulsive Disorder (OCD) is an anxiety disorder characterized by thoughts or actions that are repetitive, distressing, and intrusive. OCD suffers usually know that their compulsions are unreasonable or irrational, but they serve to alleviate their anxiety. Often, the logic of someone with OCD will appear superstitious, such as an insistence in walking in a certain pattern. OCD sufferers may obsessively clean personal items or hands or constantly check locks, stoves, or light switches.
This 11 minute video by Crash Course looks at OCD & anxiety disorders.
Post-Traumatic Stress Disorder (PTSD)
Post-traumatic Stress Disorder (PTSD) is anxiety that results from previous trauma such as military combat, rape, hostage situations, or a serious accident. PTSD often leads to flashbacks and behavioral changes in order to avoid certain stimuli.
This video by Whiteboard Video looks at the PTSD and examines the types of trauma and symptoms.
Separation Anxiety Disorder
Separation Anxiety Disorder is characterized by high levels of anxiety when separated from a person or place that provides feelings of security or safety. Sometimes separation results in panic, and it is considered a disorder when the response is excessive or inappropriate.
The short video below shows a toddler demonstrating separation anxiety.
On the next page we look at the causes of anxiety.
If you have been experiencing some of the following signs
and symptoms most of the day, nearly every day, for at least two weeks, you may
be suffering from depression:
·Persistent sad, anxious, or “empty”
mood
·Feelings of hopelessness, or
pessimism
·Irritability
·Feelings of guilt, worthlessness, or
helplessness
·Loss of interest or pleasure in
hobbies and activities
·Decreased energy or fatigue
·Moving or talking more slowly
·Feeling restless or having trouble
sitting still
·Difficulty concentrating,
remembering, or making decisions
·Difficulty sleeping, early-morning
awakening, or oversleeping
·Appetite and/or weight changes
·Thoughts of death or suicide, or
suicide attempts
·Aches or pains, headaches, cramps,
or digestive problems without a clear physical cause and/or that do not ease
even with treatment
Not everyone who is depressed experiences every symptom.
Some people experience only a few symptoms while others may experience many.
Several persistent symptoms in addition to low mood are required for a
diagnosis of major depression, but people with only a few – but distressing –
symptoms may benefit from treatment of their “subsyndromal” depression. The
severity and frequency of symptoms and how long they last will vary depending
on the individual and his or her particular illness. Symptoms may also vary
depending on the stage of the illness.
Risk Factors
Depression is one of the most common mental disorders in the
U.S. Current research suggests that depression is caused by a combination of
genetic, biological, environmental, and psychological factors.
Depression can happen at any age, but often begins in
adulthood. Depression is now recognized as occurring in children and
adolescents, although it sometimes presents with more prominent irritability
than low mood. Many chronic mood and anxiety disorders in adults begin as high
levels of anxiety in children.
Depression, especially in midlife or older adults, can
co-occur with other serious medical illnesses, such as diabetes, cancer, heart
disease, and Parkinson’s disease. These conditions are often worse when
depression is present. Sometimes medications taken for these physical illnesses
may cause side effects that contribute to depression. A doctor experienced in
treating these complicated illnesses can help work out the best treatment
strategy.
Depression (major depressive disorder or clinical depression) is a common but serious mood disorder. It causes severe symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating, or working. To be diagnosed with depression, the symptoms must be present for at least two weeks.
Some forms of depression are slightly different, or they may
develop under unique circumstances, such as:
·Persistent
depressive disorder (also
called dysthymia)is a depressed mood that lasts for at least two
years. A person diagnosed with persistent depressive disorder may have episodes
of major depression along with periods of less severe symptoms, but symptoms
must last for two years to be considered persistent depressive disorder.
Perinatal
depression is much more serious than the “baby
blues” (relatively mild depressive and anxiety symptoms that typically clear
within two weeks after delivery) that many women experience after giving birth.
Women with perinatal depression experience full-blown major depression during
pregnancy or after delivery (postpartum depression). The feelings of extreme
sadness, anxiety, and exhaustion that accompany perinatal depression may make
it difficult for these new mothers to complete daily care activities for
themselves and/or for their babies.
·Psychotic
depression occurs when a person has severe
depression plus some form of psychosis, such as having disturbing false fixed
beliefs (delusions) or hearing or seeing upsetting things that others cannot
hear or see (hallucinations). The psychotic symptoms typically have a
depressive “theme,” such as delusions of guilt, poverty, or illness.
·Seasonal
affective disorder is
characterized by the onset of depression during the winter months, when there
is less natural sunlight. This depression generally lifts during spring and
summer. Winter depression, typically accompanied by social withdrawal,
increased sleep, and weight gain, predictably returns every year in seasonal
affective disorder.
·Bipolar disorder is
different from depression, but it is included in this list is because someone
with bipolar disorder experiences episodes of extremely low moods that meet the
criteria for major depression (called “bipolar depression”). But a person with
bipolar disorder also experiences extreme high – euphoric or irritable – moods
called “mania” or a less severe form called “hypomania.”
Examples of other types of depressive disorders newly added
to the diagnostic classification of DSM-5 include disruptive mood
dysregulation disorder (diagnosed in children and adolescents) and premenstrual
dysphoric disorder (PMDD).
Next time you plop down at your desk, consider the ways your office space—where you'll be spending the next eight-plus hours—might impact your body. "When you think about it, it's frightening how little we know about how our work environments affect us," says Carolyn Rickard-Brideau, an architect in Arlington, Va., who studies the link between design and human health. Everything from energy-efficient lighting to open floor plans has the potential to mess with your well-being. Here, leading experts highlight six dangers of the 21st-century office job and pitch their best tips to help you work smarter and feel better at the end of a (very) long day.
The hazard: Fluorescent lighting
As incandescent bulbs go the way of the fax machine, CFLs are becoming an office fixture. Although they're certainly greener, they can be meaner when it comes to your skin: A study done at the State University of New York at Stony Brook found that tiny cracks in CFL coatings allow the bulbs to emit UVC rays, which can damage epidermal cells at close range. In other words, overhead fluorescents are A-OK, but you should rethink your desk lamp. "Sitting within 2 feet of this type of bulb for lengthy periods could be harmful," says lead study author Miriam Rafailovich, PhD.
Work well: Brighten your space with an LED light, which poses no health risk, says Rafailovich.
The hazard: Working nonstop
While budget-cutting corporations squeeze more and more from their employees, it's not surprising that nine-to-fivers (read: nine-to-niners) are more stressed than ever. But women seem to have it worse. Twenty percent of us report that our stress level is above an 8 (out of 10), compared with 16 percent of men, according to the American Psychological Association. And 43 percent of women say their stress is on the rise. That kind of chronic stress raises heart rate, blood pressure and levels of inflammation—all risk factors for heart disease, says Suzanne Steinbaum, DO, director of women's heart health at Lenox Hill Hospital in New York City.
Work well: Hit the water cooler. Walk a lap around the floor. Pee often! Worker bees who take short, frequent breaks experience less emotional exhaustion, more job satisfaction and fewer aches and pains than those who don't, according to 2015 research from Baylor University in Waco, Texas. Can't find time to press pause? Suggest moving one of your meetings outdoors. Studies have shown that simply being in nature lowers blood pressure and levels of fight-or-flight hormones.
The hazard: Lack of privacy
Silicon Valley-inspired open floor plans are meant to encourage collaboration. But they also tend to generate a steady hum of distractions, as chatter, rings and pings travel freely through the airy space. One 2014 study found that workers lost up to 86 minutes of productivity a day due to various interruptions. "Every time you're disturbed, you must not only let go of the distraction but then reconnect with the original subject of attention," explains John Weaver, PsyD, a psychologist in Waukesha, Wis. This process just adds extra stress to your day.
Work well: See if you can expense some noise-cancelling headphones. Bose's QuietComfort 20 model ($300; amazon.com) has an in-ear design, so you can drown out the din without messing up your perfectly tousled bun. No dice? Take a breather in a quiet spot with a pretty view whenever you hit a wall, suggests Rickard-Brideau. "Thanks to a phenomenon called unconscious processing, your brain will keep working on a problem even though it's no longer in front of you," she explains. Expect a breakthrough on the way back to your chair.
The hazard: Beaucoup screen time
On average, we spend more than half our waking hours staring at electronic devices—a habit that can affect more than your neck. A 2014 Japanese study found that office workers who were parked in front of a computer for most of the day experienced a reduction in their tear fluid, a typical symptom of dry eye. (Ouch.) This is partly because we tend to blink less when we gaze at a screen. Poorly lubricated peepers can lead to strain, irritation and blurry vision.
Work well: Optometrists recommend giving your eyes regular breaks—which allows them to recoup that natural lubrication—by following the 20-20-20 rule: Every 20 minutes, gaze at something 20 feet away for 20 seconds.
The hazard: Slouching
American workers maintain good posture for a little more than a third of their workday, studies show. The rest of the time, let's just say we're not sitting pretty. "Aside from back pain, slouching causes a slowdown in digestion and circulation," says Brad Thomas, MD, founding partner of Beach Cities Orthopedics in Manhattan Beach, Calif. It can even affect your mental state. A study inHealth Psychologyfound that people who slumped while working under pressure had more negative thoughts than those who sat up straight.
Work well: Check yourself. Is your butt in the back of your chair? Feet on the floor? (A lumbar support or foot stool might help.) Can you type without changing your posture? Good. If you'll need reminders to stay this way, try the Lumo Lift, a personal tracker that vibrates every time you hunch.
The hazard: The kitchen
When you grab a juice from the pantry, you may pick up more than kale-beet. Researchers at the University of Arizona found that an employee sick with a cold, the flu or a stomach bug will likely contaminate the fridge door, microwave and coffeepot within two hours!
Work well: Alcohol-based hand sanitizers can quickly kill a lot of bacteria, but they aren't as effective as good old soap and water when it comes to knocking out viruses. And when you wash your hands, don't rush it: A thorough job—including rubbing hands together vigorously to jar all those germs loose—should take a solid 20 to 30 seconds.
Emotional health is about being happy, self-confident, self-aware, and resilient.
People who are emotionally healthy are in control of their emotions and behavior. They're able to handle life's inevitable challenges, build strong relationships, and lead productive, fulfilling lives. They bounce back when bad things happen and can manage stress without falling apart.
If your emotional health isn't as solid as you'd like it to be, here's the good news: there are many things you can do to boost your mood, build resilience, and get more enjoyment out of life.
Improving Emotional Health
Strategies and Tips for Good Mental Health
People who are emotionally healthy are in control of their emotions and their behavior. They are able to handle life’s challenges, build strong relationships, and recover from setbacks. But just as it requires effort to build or maintain physical health, so it is with mental and emotional health. Improving your emotional health can be a rewarding experience, benefiting all aspects of your life, including boosting your mood, building resilience, and adding to your overall enjoyment of life.
What is mental health or emotional health?
Mental or emotional health refers to your overall psychological well-being. It includes the way you feel about yourself, the quality of your relationships, and your ability to manage your feelings and deal with difficulties.
Good mental health isn't just the absence of mental health problems. Being mentally or emotionally healthy is much more than being free of depression, anxiety, or other psychological issues. Rather than the absence of mental illness, mental and emotional health refers to the presence of positive characteristics. Similarly, not feeling bad is not the same as feeling good. While some people may not have negative feelings, they still need to do things that make them feel positive in order to achieve mental and emotional health.
People who are mentally and emotionally healthy have:
A sense of contentment
A zest for living and the ability to laugh and have fun
The ability to deal with stress and bounce back from adversity
A sense of meaning and purpose, in both their activities and their relationships
The flexibility to learn new things and adapt to change
A balance between work and play, rest and activity, etc.
The ability to build and maintain fulfilling relationships
Self-confidence and high self-esteem
These positive characteristics of mental and emotional health allow you to participate in life to the fullest extent possible through productive, meaningful activities and strong relationships. These positive characteristics also help you cope when faced with life's challenges and stresses.
The role of resilience in mental and emotional health
Being emotionally and mentally healthy doesn’t mean never going through bad times or experiencing emotional problems. We all go through disappointments, loss, and change. And while these are normal parts of life, they can still cause sadness, anxiety, and stress.
The difference is that people with good emotional health have an ability to bounce back from adversity, trauma, and stress. This ability is called resilience. People who are emotionally and mentally healthy have the tools for coping with difficult situations and maintaining a positive outlook. They remain focused, flexible, and creative in bad times as well as good.
One of the key factors in resilience is the ability to balance stress and your emotions. The capacity to recognize your emotions and express them appropriately helps you avoid getting stuck in depression, anxiety, or other negative mood states. Another key factor is having a strong support network. Having trusted people you can turn to for encouragement and support will boost your resilience in tough times.
Physical health is connected to mental and emotional health
Taking care of your body is a powerful first step towards mental and emotional health. The mind and the body are linked. When you improve your physical health, you’ll automatically experience greater mental and emotional well-being. For example, exercise not only strengthens our heart and lungs, but also releases endorphins, powerful chemicals that energize us and lift our mood.
The activities you engage in, and the daily choices you make, affect the way you feel physically and emotionally.
Get enough rest. To have good mental and emotional health, it’s important to take care of your body. That includes getting enough sleep. Most people need seven to eight hours of sleep each night in order to function optimally.
Learn about good nutrition and practice it. The subject of nutrition is complicated and not always easy to put into practice. But the more you learn about what you eat and how it affects your energy and mood, the better you can feel.
Exerciseto relieve stress and lift your mood. Exercise is a powerful antidote to stress, anxiety, and depression. Look for small ways to add activity to your day, like taking the stairs instead of the elevator or going on a short walk. To get the most mental health benefits, aim for 30 minutes or more of exercise per day.
Get a dose of sunlight every day. Sunlight lifts your mood, so try to get at least 10 to 15 minutes of sun per day. This can be done while exercising, gardening, or socializing.
Limit alcohol and avoid cigarettes and other drugs. These are stimulants that may unnaturally make you feel good in the short term, but have long-term negative consequences for mood and emotional health.
Improve mental and emotional health by taking care of yourself
In order to maintain and strengthen your mental and emotional health, it’s important to pay attention to your own needs and feelings. Don’t let stress and negative emotions build up. Try to maintain a balance between your daily responsibilities and the things you enjoy. If you take care of yourself, you’ll be better prepared to deal with challenges if, and when, they arise.
Taking care of yourself includes pursuing activities that naturally release endorphins and contribute to feeling good. In addition to physical exercise, endorphins are also naturally released when we:
Do things that positively impact others. Being useful to others and being valued for what you do can help build self-esteem.
Practice self-discipline. Self-control naturally leads to a sense of hopefulness and can help you overcome despair, helplessness, and other negative thoughts.
Learn or discover new things. Think of it as “intellectual candy.” Try taking an adult education class, join a book club, visit a museum, learn a new language, or simply travel somewhere new.
Enjoy the beauty of nature or art. Studies show that simply walking through a garden can lower blood pressure and reduce stress. The same goes for strolling through a park or an art gallery, hiking, admiring architecture, or sitting on a beach.
Manage your stress levels. Stress takes a heavy toll on mental and emotional health, so it’s important to keep it under control. While not all stressors can be avoided, stress management strategies can help you bring things back into balance.
Limit unhealthy mental habits like worrying. Try to avoid becoming absorbed by repetitive mental habits—negative thoughts about yourself and the world that suck up time, drain your energy, and trigger feelings of anxiety, fear, and depression.
More tips and strategies for taking care of yourself:
Appeal to your senses. Stay calm and energized by appealing to the five senses: sight, sound, touch, smell, and taste. Listen to music that lifts your mood, place flowers where you will see and smell them, massage your hands and feet, or sip a warm drink.
Engage in meaningful, creative work. Do things that challenge your creativity and make you feel productive, whether or not you get paid for it—things like gardening, drawing, writing, playing an instrument, or building something in your workshop.
Get a pet. Yes, pets are a responsibility, but caring for one makes you feel needed and loved. There is no love quite as unconditional as the love a pet can give. Animals can also get you out of the house for exercise and expose you to new people and places.
Make leisure time a priority. Do things for no other reason than that it feels good to do them. Go to a funny movie, take a walk on the beach, listen to music, read a good book, or talk to a friend. Doing things just because they are fun is no indulgence. Play is an emotional and mental health necessity.
Make time for contemplation and appreciation. Think about the things you’re grateful for.Mediate, pray, enjoy the sunset, or simply take a moment to pay attention to what is good, positive, and beautiful as you go about your day.
Everyone is different; not all things will be equally beneficial to all people. Some people feel better relaxing and slowing down while others need more activity and more excitement or stimulation to feel better. The important thing is to find activities that you enjoy and that give you a boost.
Supportive relationships: The foundation of emotional health
No matter how much time you devote to improving your mental and emotional health, you will still need the company of others to feel and be your best. Humans are social creatures with an emotional need for relationships and positive connections to others. We’re not meant to survive, let alone thrive, in isolation. Our social brains crave companionship—even when experience has made us shy and distrustful of others.
Social interaction—specifically talking to someone else about your problems—can also help to reduce stress. The key is to find a supportive relationship with someone who is a “good listener”—someone you can talk to regularly, preferably face-to-face, who will listen to you without a pre-existing agenda for how you should think or feel. A good listener will listen to the feelings behind your words, and won’t interrupt or judge or criticize you. The best way to find a good listener? Be a good listener yourself. Develop a friendship with someone you can talk to regularly, and then listen and support each other.
Tips and strategies for connecting to others:
Get out from behind your TV or computer screen. Screens have their place but they will never have the same effect as an expression of interest or a reassuring touch. Communication is a largely nonverbal experience that requires you to be in direct contact with other people, so don’t neglect your real-world relationships in favor of virtual interaction.
Spend time daily, face-to-face, with people you like. Make spending time with people you enjoy a priority. Choose friends, neighbors, colleagues, and family members who are upbeat, positive, and interested in you. Take time to inquire about people you meet during the day that you like.
Volunteer. Doing something that helps others has a beneficial effect on how you feel about yourself. The meaning and purpose you find in helping others will enrich and expand your life. There is no limit to the individual and group volunteer opportunities you can explore. Schools, churches, nonprofits, and charitable organization of all sorts depend on volunteers for their survival.
Be a joiner. Join networking, social action, conservation, and special interest groups that meet on a regular basis. These groups offer wonderful opportunities for finding people with common interests—people you like being with who are potential friends.
Risk factors for mental and emotional problems
Your mental and emotional health has been and will continue to be shaped by your experiences. Early childhood experiences are especially significant. Genetic and biological factors can also play a role, but these too can be changed by experience.
Risk factors that can compromise mental and emotional health:
Poor connection or attachment to your primary caretaker early in life. Feeling lonely, isolated, unsafe, confused, or abused as an infant or young child.
Traumas or serious losses, especially early in life. Death of a parent or other traumatic experiences such as war or hospitalization.
Learned helplessness. Negative experiences that lead to a belief that you’re helpless and that you have little control over the situations in your life.
Illness, especially when it’s chronic, disabling, or isolates you from others.
Side effects of medications, especially in older people who may be taking a variety of medications.
Substance abuse. Alcohol and drug abuse can both cause mental health problems and make preexisting mental or emotional problems worse.
Whatever internal or external factors have shaped your mental and emotional health, it’s never too late to make changes that will improve your psychological well-being. Risk factors can be counteracted with protective factors, like strong relationships, a healthy lifestyle, and coping strategies for managing stress and negative emotions.
When to seek professional help for emotional problems
If you’ve made consistent efforts to improve your mental and emotional health and you still don’t feel good—then it’s time to seek professional help. Because we are so socially attuned, input from a knowledgeable, caring professional can motivate us to do things for ourselves that we were not able to do on our own.
Red flag feelings and behaviors that may require immediate attention
Inability to sleep
Feeling down, hopeless, or helpless most of the time
Concentration problems that are interfering with your work or home life
Using nicotine, food, drugs, or alcohol to cope with difficult emotions
Negative or self-destructive thoughts or fears that you can’t control
Thoughts of death or suicide
If you identify with any of these red flag symptoms, consider making an appointment with a mental health professional.
