Anxiety
Making decisions isn’t always easy. Of course, often, it depends on how weighty the decision is.
But sometimes, it also depends on our frame of mind and emotional state.
If you’ve ever felt frazzled, worried, or anxious when having to make a decision—big or small—you know how torn your mind can be. Jumping back and forth between which choice to go with, it feels like your brain is short-circuiting. Over time, some people give up and begin to label themselves as “indecisive,” which can have a negative effect on their self-esteem, confidence, and relationships with others.
The Neuroscience Behind Decision-Making
Making a decision typically means we have to weigh the risks, rewards, and consequences of any actions we may take. And if we’re faced with a complex decision, we may break this process of weighing down into several small ones.
Interestingly, our brain does something similar as it computes the possible outcomes and what would be the best decision.
Previously, researchers thought that our higher reasoning center, the prefrontal cortex, which plays a crucial role in executive functions—such as the process of calculating risks, rewards, and consequences—was mainly responsible for decision-making. Turns out, though, when we make a decision, there is a lot of overlap between different areas of our brain, involving in a highly complex process. And this includes the area that processes our emotions, the limbic system.
Essentially, we need the input from our emotions that supplies meaning and motivation for effective decision-making. The orbitofrontal cortex creates this bridge, connecting the frontal lobes of our brain with the regions handling our emotions.
How Anxiety Affects the Decision-Making Process
Anxiety is a common modern-day experience for many people. Not only is it a component of a variety of mental and emotional disorders, but it can affect anyone at any time in their life.
Perhaps we’re confronted with a major life transition, a chronic illness, a loss of a loved one, a financial crisis, an epidemic or catastrophe, or other critical situations. And suddenly, anxiety springs up and robs us of our clear-thinking faculties exactly at the moment when we need them most!
How exactly does that happen?
Making decisions, like many other behaviors, is encoded in our brain by certain groups of neurons (brain cells).
Previously, scientists assumed that anxiety over-engages brain circuits and basically “fries” them. Through further study, however, researchers have begun to understand that anxiety instead actually disengages neurons, disrupting normal decision-making activity in the brain.
In other words, anxiety selectively numbs the effect of these neurons and, thus, weakens their encoding power. While this primarily affects the brain cells in the prefrontal cortex related to cognitive functions, it also disturbs the areas responsible for emotional regulation and behavior control.
In effect, our brain short-circuits not from overload but because the flow of neuron activity involved in the decision-making process suddenly becomes suspended.
Reducing Anxiety Helps Improve Decision-Making
Obviously, making good decisions is important especially during times of distress, when we feel overwhelmed, chaotic, or out of control. But as noted previously, those are also the times when decision-making is the hardest.
The good news is that, even when we find ourselves in an anxiety-inducing situation, we can learn to make changes and proactively reduce anxiety. In fact, taking that first step to curtail anxious feelings and worries can empower us. And that can create an upward spiral that leads to continuously making better choices.
That’s because the link between anxiety and bad decision-making also runs in the reverse. Poor decisions can exacerbate anxiety and lead to more bad choices—in essence, creating a snowball effect. Hence, anxiety can be the outcome or the cause of making unhealthy decisions. By interrupting that cycle, we stop the negative flow in both directions. Have you labeled yourself as “indecisive?” Do you struggle with making a decision, no matter how big or small it may seem?” If you struggle with decision making and wonder if it could be related to anxiety, or if you would like information about how to overcome anxiety or how anxiety therapy may be able to help you, please contact me.
Anxiety
Maybe you recently experienced your first panic attack, or maybe you have been dealing with this issue for quite some time now.
Either way, you know that you can’t simply “think positively” to ward off a panic attack. Telling yourself over and over again that there’s nothing to worry about won’t necessarily work either.
And while you might be able to avoid your triggers sometimes, this method isn’t foolproof, either. Sometimes, you don’t even know what set off your panic attack—the cause is a mystery, and you don’t know how to get to the root of the problem.
Why is it so hard to break the cycle of panic attacks? Because your (totally natural) fear of experiencing another panic attack can actually make you more susceptible to them. Here’s how this cycle of panic perpetuates itself.
The Build up of Anxiety and Triggers That Lead to a Panic Attack
Maybe something in your environment triggers a painful and traumatic memory of a past experience. Or maybe you notice the symptoms building out of nowhere.
Suddenly, you have shortness of breath. Your heart feels like it is racing. You begin feeling chest pain and struggle to verbalize what’s wrong.
Am I dying? What if I’m having a heart attack? Will I black out? you wonder. Although nothing is physically wrong with you, it’s impossible to “think your way out” of these symptoms, and you experience a panic attack.
A panic attack does not feel the same for everybody who experiences one. However, many people report worrying that they might actually be dying. Some even go to the emergency room because they are caught off guard by a feeling of impending doom combined with their physical symptoms. It is typical to experience overwhelming fear and a sense of complete loss of control.
People will also react differently to panic attacks. Some may try to remain calm and wait for it to be over, while others will cry. If someone is in a crowded space, they will usually try to leave if they are able since a sense of claustrophobia can make their symptoms worse. As dizziness is also a common symptom, they may feel that they need to sit or lie down. They might also feel like they’re going to vomit.
Anxiety About Future Panic Attacks
The symptoms of a panic attack can fade on their own. Generally, someone suffering from a panic attack does not need immediate medical attention. This does not mean that what they’ve experienced can be dismissed as something that was “all in their head.”
While some who went through their first panic attack might feel confused or uncertain about what happened, one trend generally holds true for all: they will be nervous about the possibility that it can happen again. This is a completely normal human reaction to experiencing such an event.
Unfortunately, though, the mounting anxiety over a future panic attack can actually make one more likely.
This is why people who experience panic attacks often feel like they are trapped in a cycle. Worrying about a panic attack means that you are dealing with higher levels of anxiety. Therefore, you’re more vulnerable to experiencing another panic attack. And with every additional panic attack, those feelings of anxiety only grow stronger.
Breaking the Cycle of Panic Attacks
How can you finally free yourself from this cycle? Panic attacks have one thing in common- they all end. Anxiety tricks you into believing that there is danger when, in reality, your symptoms are extremely uncomfortable but not dangerous. When you are able to stand up to the anxiety, you will be able to break the cycle. It may be time to turn to a therapist for professional help. Having someone who is willing to work alongside you and be patient with you as you process your fears and anxieties can make all the difference in the world.
A therapist can also help you determine what may be triggering your anxiety and panic attacks. Equipped with that knowledge, you can work together on strategies to prevent them or how to use coping techniques to minimize them and eventually overcome them.
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Are you struggling to break free from the cycle of anxiety and panic attacks? You do not have to go through this journey alone. Seeking professional health could be the right step for you. Learn more about anxiety therapy, or feel free to contact me for more information regarding panic attack treatment.
Anxiety
Many people think that the symptoms of anxiety would be obvious. After all, you would assume that you could usually tell when someone is nervous, or if they’re hesitant to join in on conversations and socialize. However, anxiety isn’t always so apparent.
In fact, many people do their best to keep their anxiety symptoms under wraps. Their symptoms may not interfere with their daily life on the surface, but inside, they’re struggling. This is what’s called “high-functioning anxiety”—it’s like a storm brewing beneath a calm exterior.
People with high-functioning anxiety might seem like they are thriving in the professional and social spheres, yet no one around them recognizes their inner turmoil. Just getting through the day can still feel like a difficult balancing act. High-functioning anxiety is often a way for the mind to try to prepare for a disappointing outcome to a future problem to avoid the letdown that comes with it.
Here are a few tell-tale signs of high-functioning anxiety.
Anxiety Disguised as “Ambition”
People with high-functioning anxiety are often viewed as highly ambitious. But, sometimes, this ambition is just a cover for anxiety.
Inside, maybe you’re deeply afraid that you will lose everything you’ve worked for if you make even a minor mistake. Or you may worry that people will not love you or approve of you unless you rack up prestigious titles and accolades. Therefore, you try to prove yourself through hard work.
The Mind Never Stops
Individuals with high-functioning anxiety might feel like they can never “turn off” their thoughts. They go over the same troubling thoughts over and over again, unable to simply drop it and move on. Even when they know that they should be relaxing, they simply can’t let these thoughts go. They are prone to rumination.
Perhaps, you lay awake at night imagining scenarios in which things can go wrong and how you would handle them. Or you may wake up in the middle of the night thinking about what you said or did yesterday or worrying about tomorrow. Once your mind gets going, it is impossible to fall back to sleep.
Perfectionist Mindset
If you have high-functioning anxiety, your friends might think of you as the perfectionist of the group.
On one hand, you might be proud of this: you think ahead and avoid some of the problems that your friends deal with, and you’re on top of your to-do list at all times. But you’re also constantly trying to anticipate problems and solve them before they happen. And half the time, the problems you dream up and prepare for never end up happening.
Hiding Your Feelings
Your loved ones think that you have it all together. But deep down, you know that this isn’t true. You’re scared to express it because you worry that admitting you deal with so much anxiety will let people down. And part of having high-functioning anxiety is harboring a fear of being vulnerable. Therefore, you don’t really want to open up. You’re afraid to break the illusion. And the idea of sharing your worries makes you feel like they could come true.
Unable to Relax
If you experience high-functioning anxiety, you may find it hard to physically relax. You might carry a lot of tension in your back and shoulders. Sometimes, you may even notice that your breathing is shallow and rapid when you’re trying to focus on something. And perhaps you grind your teeth at night or experience digestive issues. While these symptoms are not severe enough to stop you from doing the things you need to do on a daily basis, they can easily make you feel uncomfortable.
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Do you go through your day pretending that everything is fine—but deep down, you’re mired in anxiety and wish the people around you understood? People with high-functioning anxiety can benefit from therapy by learning strategies to quiet their minds without compromising their drive and sense of accomplishment. Read more about anxiety treatment, or reach out for more information about help and treatment for anxiety. My office is located in East Cobb in Marietta, Georgia across from East Cobb Park.
Anxiety
Anxiety is one of the most common mental health conditions across the globe. Millions of people struggle with it on a daily basis, and if it isn’t managed properly, it can become debilitating.
While treating anxiety usually requires the help of a professional, there are things you can do on your own to manage symptoms. Additionally, there are habits you might have developed that actually make your anxiety worse.
It’s just as important to learn what’s fueling your anxiety as it is to know how to treat it. So, with that in mind, let’s look at seven habits that make your anxiety worse. Fully informed and aware, you can then start taking control of your symptoms and easing your anxiety.
1. Constantly Checking Social Media
Do you have your phone out constantly? Are you scrolling through Instagram and Facebook?
While social media can seem like a good distraction and a way to shift your thoughts, it often does more harm than good. Between constantly checking notifications and seeing the things people are posting, it can contribute to self-esteem problems, anxiety, depression, and stress.
2. Not Exercising
Regular exercise has many benefits for your mind and body. But, not exercising can actually elevate your anxiety. It’s important to discharge some of the energy fueling your racing thoughts, worry, or upset. The mood-balancing hormones that accompany moderate exercise are well worth the effort.
You don’t have to run to the gym for hours each day. Walking around your neighborhood, going on a bike ride, or taking a swim are all great ways to get in some daily exercise and keep your symptoms under control.
3. Not Drinking Enough Water
Your diet can actually have a big impact on your anxiety. One mistake many people make is simply drinking enough water. Dehydration can cause a drop in blood pressure, increase your heart rate, and cause you to feel light-headed.
Because those symptoms mimic anxiety attacks, dehydration can actually fuel mental/physical health worries. Or end up causing you to have an actual panic attack.
4. Procrastinating
Whether you’re putting off work, paying bills, or getting things done around your house, not doing things on time is a surefire way to increase your levels of anxiety.
By constantly putting things off, tasks remain unresolved and still on your mind. You know you have to get to them eventually, so you can’t find any peace or comfort in knowing they’re done.
5. Committing to Too Many Things
Again, you might try to fill your time and distract yourself in order to fight back against anxiety. But, overwhelming your life with too many obligations can make your symptoms worse.
First, having an overly-busy schedule will always add extra stress. Second, if you’ve made promises to people, you’re going to feel anxious about keeping them and getting things done right. While keeping yourself occupied is good, learn to say no. Don’t get bogged down by too many tasks all at once.
6. Staying Inside All Day
There have been plenty of studies done on the benefits of getting outside. It can boost your energy and your mood. Rain or shine, being outdoors can actually support feelings of happiness and connectedness.
If you tend to stay inside all of the time, it could be contributing to your nervousness and discomfort. Getting outside may not “fix” everything, but it can change your perspective and put you in a better mood and calmer state.
7. Staying Up Too Late
Do you consider yourself a night owl? You might want to try forming different habits when it comes to your nightly routine. Getting less than eight hours of sleep each night can increase the effects of negative thoughts and self-talk. Unresolved, sleeplessness creates a cycle of worry about sleep and the effects of exhaustion on your life that can drive anxiety levels higher.
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As you can see, even the smallest habits can make a big difference when it comes to your anxiety levels. Keep these unhelpful habits in mind, and try to avoid them to find some relief from your typical anxiety symptoms. If you need help, don’t hesitate to reach out for guidance or learn more about anxiety and anxiety treatment.
Anxiety
If you suffer from social anxiety, then you know just how easily it can take over your life. You may fear large groups of people, get nervous when you’re the center of attention, and dread small talk with coworkers.
Of course, you may also experience physical symptoms such as increased heart rate, nausea, lightheadedness, or trembling. When these symptoms occur constantly, it’s easy to feel hopeless and discouraged.
If social anxiety has taken over your life, you aren’t alone. And your suffering does not have to be permanent. Social anxiety may feel overpowering, but there are strategies to help you work against your fears and free yourself from its grip!
1. Focus on Others
If you have social anxiety, then you’re likely very focused on how you present yourself in any social situation. You’re worried about the things you’re saying, how you’re saying them, and how you look to other people.
The next time you’re in a social situation, try to do the exact opposite. Focus on the person you’re talking to. What are they saying? How are they saying it? By shifting your focus to them, you’re not only calming your fears and insecurities, but you’re also making yourself a much better conversation partner.
2. Practice Deep Breathing
Deep breathing is a great technique that helps with many different anxiety disorders. It’s especially great for alleviating physical symptoms, such as a racing heartbeat or lightheadedness.
How do you do it? Inhale deeply through your nose, hold for a few seconds, and then slowly exhale. Repeat as many times as you need.
Deep breathing helps deter physical symptoms, and it also helps clear your head of negative, racing thoughts. You can even find great videos online that guide you through different breathing techniques. Look around, find one that works well for you, and then use it when you feel anxious.
3. Tell People When You’re Feeling Anxious
Those with social anxiety tend to have a fear of embarrassing themselves in front of people. Because of this fear, you probably get extremely nervous around people. And the harder you try to calm your anxiety, the worse it seems.
You don’t have to share any personal details about your mental health if you don’t want to. However, instead of trying so hard to hide your anxiety, you may feel a sense of freedom by telling people about it.
Express your concerns to coworkers, friends, and family—you’ll likely find that people will be understanding. It’s incredibly reassuring to know that you have the support of others, and you’ll also feel much less anxious moving forward.
4. Challenge Your Negative Thoughts and Feelings
Anxiety makes us think of the worst-case scenario in most situations. When it comes to social anxiety, this manifests in a few different ways. You likely experience negative thoughts when it comes to making conversation, public speaking, or doing anything where people may see you. Social anxiety causes you to feel like you’ll inevitably fail or make a fool of yourself—and these thoughts can be crippling.
So, the next time you have one of these negative thoughts, actively try to challenge it. If you think you’re going to embarrass yourself in a conversation, simply ask yourself why. The next time you’re nervous about a presentation, really consider what’s the worst thing that could happen.
Once you rationalize these fears, you may find that they’re just that—fears. Sure, they’re still real and valid feelings, but these worries don’t have to come true. In fact, you may feel a sense of power when you challenge these negative thoughts.
5. Try Putting Yourself in More Social Situations
One of the best things you can do to treat anxiety is to face it head-on. While you may like to play it safe by staying home most of the time and avoiding social situations, really try to make the effort to put yourself out there.
You don’t have to push yourself too hard, and you don’t have to be the life of the party, either. Start with little changes: strike up a conversation with your coworker or agree to go to happy hour with friends. These little changes will help get you out there and, with each success, you’ll feel that much better about overcoming your fears.
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You won’t be able to overcome your social anxiety overnight. It will take time, but you don’t have to suffer forever. Consider implementing the aforementioned tips as you move forward in your journey, and consider seeking out a therapist to help you even more. Remember that you are not alone, and your anxiety doesn’t have to be a permanent fixture in your life. Make some changes, seek out a therapist, and soon enough, you’ll have complete control over your social anxiety! If you would like to discuss treatment for anxiety or concerns about social anxiety, feel free to contact me.
Anxiety
Some people are fortunate to experience anxiety disorders only for a short period, possibly at a specific stressful part of their life. For many more people, though, anxiety and phobias are chronic.
Perhaps you first suffered panic attacks in college, facing the stress of being away from home and a heavy workload. Maybe you found yourself frozen at the door of an airplane, unable to board, caught in a powerful new phobia. Or it could be that you feel anxious all the time. Sometimes you don’t even know why.
No matter when you first started experiencing your anxiety disorders, they may have turned into a chronic, even terrible, part of your daily life. Whether you’ve sought anxiety treatment in the past or not, it’s essential to know that you can still make great strides and even fully recover from them.
1. Effective Therapies
Several approaches to treating anxiety have shown to be particularly helpful:
Cognitive Behavioral Therapy
Although it’s a mouthful, cognitive behavioral therapy (CBT) is scientifically shown to be useful for many mental health issues. With CBT, you learn to carefully examine and reframe the thoughts you have about yourself and your experiences with anxiety. The ultimate goal is for you to actively learn to replace your unhelpful thoughts with ones that can move you forward.
Exposure Therapy
Exposure therapy often goes hand-in-hand with CBT. If you have specific phobias, such as air travel, exposure therapy might involve small steps to help you face your feeling of fear. You could watch videos of planes and airports, park somewhere to watch planes taking off and landing in person, and possibly even enter the airport. You might also work up to a full flight simulator. It’s not comfortable, but if you take baby steps, it can help significantly.
EMDR
Eye Movement Desensitization and Reprocessing (EMDR) is another treatment that is very helpful for anxiety caused by trauma. Therapists receive specialized training to guide clients through this approach. It works by alternating stimulation between both hemispheres of the brain, usually by sight, sound, or small “tappers” held in the hands.
Mindfulness
If you utilize any CBT skills in your fight against anxiety, there’s a good chance you’ll also draw upon various mindfulness techniques. With mindfulness, you can learn to listen to your body. The thoughts and emotions you experience are directly connected to and experienced in your body. You’ll learn to notice the signs that your body is giving you when you feel anxious.
2. Practice Continually
As with learning anything new, recovery from anxiety disorders involves practice. Your fears and phobias have probably created strong pathways throughout your brain. They’re easily triggered. But the more you practice using the techniques and skills you’ve learned, the stronger the new neural pathways will grow. With time, they’ll start to override the anxiety-connected networks in your brain.
3. Self-Compassion
As with so many mental health issues, those struggling with chronic anxiety may feel tempted to beat themselves up. You might take positive steps forward, only to find yourself a few steps backward in a month or two.
Belittling yourself, however, doesn’t do you any good! While it can definitely be a challenge to learn how to stop criticizing yourself, it is necessary. Draw upon the wisdom of cognitive behavioral therapy and learn to stop untrue beliefs in their paths.
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Of course, reaching out to a therapist is also something very worthwhile that you can do if you’re struggling with chronic anxiety disorders. Often, the outside perspective and professional guidance of a therapist opens up the door to a deeper understanding of yourself. A therapist can walk you through these steps. They can help you if you find yourself stuck at a particular point. With many years of experience treating anxiety disorders, I am well-suited to journey alongside you. Please contact my office to learn more.
