Preventing Stress from Spiraling into Depression

If you struggle with depression, it is likely that you understand that it is not always possible to prevent the physical and emotional symptoms from acting up. Unfortunately, sometimes your best efforts and strategies might not be completely effective, especially if life is feeling especially stressful. In an article provided by Alice Boyes Ph.D. for Psychology Today, some practical tips are explained that can improve your resilience in high-stress scenarios. 

The first tip is considered the simplest, and it is to take a micronutrient supplement. If you are feeling highly stressed, or feel your depression worsening, it is likely your diet could suffer.  Past studies have shown that taking a micronutrient supplement has helped resilience in those who have suffered from traumatic high stress situations. It can be hard to maintain a healthy diet where your body is getting all the vitamins it needs to function when you are feeling stressed, so implementing this can greatly assist in preventing your stress from turning to depression.

To help your headspace stay positive, there are two types of activities that should be applied to your daily life during hectic stages. First, you need something that will give us a sense of accomplishment. Next, you should do something that provides you with pleasure. For example, you might change your sheets, then get yourself your favorite food for lunch. Or you might complete an article you’ve been writing, then go on a walk in nice weather. Whatever is a personal accomplishment for you, then followed by something that you find enjoyable, is perfect for this preventative measure. 

Remember to try to do one activity daily that does not have a deadline. When you are choosing tasks for the aforementioned tip, include a task that doesn’t necessarily need to be done by an exact day or time. Simple things, like getting an oil change or switching your sheets, can easily be overlooked when you are feeling stressed. Unfortunately, these tasks can end up piling up, which can lead to lower self esteem and reluctance to start. If you complete one, even when you’re in a stressful era of life, it can help boost your mood.

If you suffer from depression, remember that these are all helpful tools to implement into your life, but they are not replacements for formal treatment. They are meant to be a tool to prevent depression from intensifying, but you might need to try a few strategies before discovering the ones that are the most beneficial for you. When you feel your depression worsening, do not hesitate to reach out to a mental health professional to discuss options that work best for you. 

Managing Your Fight-or-Flight Response

Fight-or-flight is a term used for how humans and many animals respond to threats. This response is natural, but it can become less helpful when evoked too frequently. Stress is very physical for most individuals, which leads to heightened sympathetic nervous system activity and many symptoms of anxiety. If you are feeling anxious over something that is not dangerous, such as giving a speech to a crowd, your heart might start racing and you could feel nauseated. Your fight-or-flight might kick in in this situation, but it is clearly not appropriate for this setting.

It is important to know that there are ways to soothe yourself if your anxiety leads to this response. It’s likely that if you are an anxious person, you’ve been told to take deep breaths. Deep breathing is especially important if your fight-or-flight kicks in because this response causes the sympathetic nervous system to increase your heart rate, and your breathing becomes shallow. Researchers have found that if you take slow and deep abdominal breaths when you are experiencing panic or stress, you are counteracting the response.

Practicing acceptance is extremely beneficial for anxious individuals. If you start worrying about your fight-or-flight response when it is happening, it could send signals to your brain that you are in danger, which prolongs the body’s response. The clearest example of this is in the instance of panic attacks. When a person starts believing their panic symptoms are going to harm them, it continues the cycle of panic and prolongs the process. To counter this effect, accepting the sensations of your fight-or-flight response can help reduce the sensations themselves. 

When your fight-or-flight response kicks in, try to recognize and reflect on whether or not it is useful. This is considered a cognitive-behavioral approach, and it can help reduce the response in instances where it is not helpful. Many times when you are feeling anxious, you are trying to “escape” a perceived “threat” when you are truly not in any physical danger. Reframing how you see the situation can help relax the sympathetic nervous system.

Our fight-or-flight response is a very natural reaction that is there to keep you safe from potential dangers. In many instances, this response is valuable. However, many individuals struggle with an overactive fight-or-flight response, which can contribute to mental and physical health issues. Understanding why you have this response, and how to manage it, can help you make strides toward an overall healthier lifestyle.

The Pandemic’s Effect on Social Anxiety

If you struggle with social anxiety, you might have found new challenges arising since the COVID-19 outbreak in 2020. You are not alone in this experience, and there are ways to help. A new scientific review provided by the journal Anxiety, Stress & Coping explains possible ways socially anxious people might have experienced heightened symptoms over the last year. 

In early 2020, governments and health officials encouraged (or required) individuals in public spaces to wear a mask to prevent the spread of COVID-19. Naturally, this had a noticeable effect, specifically on those with social anxiety, but it is still unclear how exactly. Study authors Moscovitch and Sidney conducted a review to dissect three aspects of social anxiety that seemed to be affected by mask wearing: hypersensitivity to social norms, a propensity for self-concealment, and biases in social and emotional feedback.

According to the study authors, “Research has shown that social anxiety is driven by the desire to behave in ways that conform to perceived social norms in order to avoid negative evaluation from others. When it comes to mask wearing, social norms around how we are expected to behave have begun to shift and are often unclear or uncertain.” It was discovered that this issue could be heightened for people with higher social anxiety due to the fact that shifting norms increases the fear of making a mistake and being negatively perceived by others. 

This study also explains that people with social anxiety are more likely to conceal information about themselves, including indications of their own anxiety. Many socially anxious people noted that masks are a good way to be able to hide perceived flaws without drawing attention to themselves. Moscovitch and Sidney explained to PsyPost, “Our review also suggested that people who struggle with social anxiety may feel reluctant to take their masks off even if it’s crystal clear in certain contexts that masks are unnecessary, because masks may have made them feel safe during the pandemic, not only as a way to prevent contagion but as a way of concealing their visible signs of anxiety or perceived flaws in physical appearance. Without the mask, they may experience greater fears that those flaws will be on full display again for other people to judge them.”

Previous research has shown that socially anxious people have a harder time detecting social cues that are ambiguous, and they are more likely to perceive them negatively. This adds new challenges when interacting with people wearing masks. Those with higher levels of social anxiety might be tempted to keep wearing their mask, but concealed facial features will make it even more difficult to identify facial cues and help understand one's emotions. This can lead to more second guessing and anxiety in social settings.

Socially anxious individuals might have found comfort in the isolation of quarantine, but engaging in excessive social isolation could exacerbate anxiety. Anxious people have a tendency to avoid, and for the last year we have been given permission to avoid. Coming out of this period and learning to adjust back into having a social life may feel anxiety provoking. The study authors comment, “Our advice is ‘as long as it’s safe to be with others, don’t avoid it.” As long as public health guidelines allow for it, people should try to push themselves to get out there and be social again. Try to do something social every day, intentionally. Expect that it may be hard, so begin by easing into this challenge and starting small, for example by making eye contact with others and smiling.”

This review helps provide clinicians insight on how the last year might be impacting patients with social anxiety. However, it is important to note that Moscovitch and Sidney emphasised that more research into this specific issue is needed to continue providing patients with the best care. If you are experiencing social anxiety, don’t be afraid to reach out to a mental health professional to help with this new adjustment.

Depression in Adolescents

Depression can be described as a prolonged sad mood, irritability, and loss of interest in daily life. Many other symptoms exist, such as fatigue and change in appetite, and it varies from person to person. Up to 8% of adolescents have been diagnosed with depression, and it is expected to rise due to the self-isolation that COVID-19 has brought to everyone’s daily life. It is reported that 45% of adolescents with a diagnosis of major depression develop another episode in early adulthood. In an article provided by PsychologyToday, Frank J. Ninivaggi M.D., DLF-A.P.A. explains this phenomenon and how to help.

Normal adolescent development gives a baseline to measure events that might eventually negatively impact an individual. Many changes occur in adolescents, both mentally and physically. Peer relationships get deeper and autonomy in decision making grows. Ultimately, identity is being formed. Normal sadness during this time period is common, but clinical depression is increasingly becoming a problem that must be addressed.

With clinical depression, self-esteem is attacked and one might feel worthless. Simply put, depression is an attack on self-esteem, which might lead to dangerous behaviors. It is important to understand that sadness and grief occur over days or weeks, but clinical depression is a psychiatric disorder that lasts over several years and calls for formal therapy.

Adolescents are vulnerable to risk-taking behaviors, such as drug use and unsafe sexual practices. This can affect one's life trajectory, and likely will lead to depression. Other possible risk factors for individuals in this phase of life include genetic predispositions, emotional and physical neglect and abuse, chronic medical issues, and trauma. These are all important things to account for if you or a loved one is suffering from clinical depression.

Early warning signs can be crucial. They can alert parents, caregivers, or teachers of possible depression in the future. Some warning signs might include social withdrawal, uncontrollable anger, being a victim of violence, and patterns of impulsive and chronic hitting, intimidating, and bullying behaviors.

Being aware of risk factors that might lead to adolescent depression is key for prevention. Changes in mood, excessive anger, and withdrawal suggest impending emotional problems. Detecting the warning signs is the first step toward getting yourself or a loved one the proper treatment needed to help reach a more beneficial mental state. Do not be afraid to reach out for help from a mental health professional if you recognize risk factors becoming prevalent. 

We are excited to announce that Dr. Clarissa Gosney will be speaking at The Coalition for Physician Well-Being 11th Annual Conference next Wednesday! In addition to owning and operating Pinnacle Counseling and Testing Center and serving as Wellness Director for various Graduate Medical Education (GME) programs, she is now serving as a Wellness Consultant for GME programs across the nation. At the conference, she will be speaking on a personalized approach to improving Resident Physician Well-Being.

Perfectionism’s Effect on Cognitive Flexibility

New research published by the Journal of Clinical Psychology suggests that individuals with perfectionist mindsets are more likely to view their problems as outside their control. This gives us insight on why perfectionistic individuals have a hard time coping with stressful situations. Cognitive reappraisal is an emotional regulation strategy that could help perfectionists start viewing issues as more controllable.

Study author Vrinda Kalia wanted to look deeper into seeing whether there was a relationship between one attribute that helped cognitive flexibility and another attribute that hindered goal achievement (i.e. perfectionism). The researchers used Amazon’s Mechanical Turk to survey 486 adults about three types of perfectionist tendencies, two facets of cognitive flexibility, and two emotional regulation strategies.

Through this study, it was discovered that all three types of perfectionism negatively corresponded with the tendency to believe one can control difficult situations. The subjects that agreed with perfectionistic statements were also more likely to agree with statements indicating that they feel as though they have no power to change things in challenging scenarios.

In terms of emotional regulation strategies, the researchers discovered that all three forms of perfectionism were associated with a maladaptive coping method that consists of concealing or inhibiting the expression of one’s emotions, known as expressive suppression. It was also found that frequent use of cognitive reappraisal could help suppress the link between perfectionism and cognitive inflexibility. 

The ability for an individual to regulate one's emotions is incredibly important for success in life. Expressive regulation, or pretending everything is okay, is a way to regulate your feelings. However, it is generally not the most helpful strategy. Cognitive reappraisal is a more beneficial regulation technique, and it consists of reframing the situation and how you are feeling about it. 

Kalia describes these ideas by stating, “Let’s say it’s something simple like a friend’s birthday party in the middle of the week and that does not give the person enough time to exercise for 30 minutes. Instead of saying, ‘it’s okay I’ll park my car a mile away from work and walk it so I can do something toward my exercise goal,’ the perfectionist would be focused on making sure they are able to stick to the plan of 30 minutes for 5 days of the week regardless of how much it costs them. And as the costs pile up, the exercise routine would become a bigger and bigger burden until the person can’t take it anymore and gives up exercising. A person who can reappraise the situation (by saying something like the following ‘my friend is important to me and her birthday come around only once a year so I will miss one day of exercise so I can be a good friend’) will be more likely to stick to their exercise routine in the long run because it will be less of a burden.”

However, frequent use of cognitive reappraisal strengthened the link between perfectionism and cognitive inflexibility, rather than weakened it, in individuals with higher levels of narcissistic perfectionism. This form of perfectionism is generally less studied, and it means one believes themself to be superior to other people and expects high standards of behavior from those around them. Using the aforementioned strategy reduced emotional flexibility in these individuals. Kalia explains, “In the example I used above, the narcissist perfectionist would believe that they were justified in focusing on their own health over their friend’s birthday and be annoyed with their friend for having a birthday party in the middle of the week. This reappraisal would make things harder for them, not easier, in the long-term. So reappraisal is not always good, it can also be harmful.”

Perfectionism requires more studying in order to fully understand its impact on goal pursuit, but understanding as much as we currently know can be beneficial for those with perfectionistic tendencies. Practicing cognitive reappraisal and learning to be flexible can be difficult, but it is necessary in order to face the effects of perfectionism. As more studies come to light, it is important to note that perfectionism is not uncommon and does not have to be a journey one has to walk alone. 

The Link Between the Tendency to Focus on the Past and Childhood Trauma

Research conducted by the Journal of Psychiatric Research shows us that a negative focus on the past is a fundamental aspect of depression. This study also found that childhood trauma was associated with elevated depressive symptoms, but only among individuals who displayed a tendency to focus on the past instead of the present and future.

Clinical depression, otherwise known as major depressive disorder (MDD), is statistically one of the most prevalent mental illnesses around the world. Study authors Yingying Wang and her team suggested that time perspective plays an important role in the link between early trauma and depression. An individual’s time perspective is simply the tendency to center thoughts around either the past, present, or future. An abnormal grasp on time perspective has been linked to both childhood trauma and depression symptoms, the most common being increased focus on the past. 

For this study in particular, Wang wanted to look deeper into this phenomenon to discover if focus on the past is a symptom of depression, or a separate trait that can exist before depression emerges. To figure this out, researchers gathered 93 patients with MDD, and 69 control subjects with no known mental health diagnoses. All participants were asked to complete a self-report questionnaire that measured five types of childhood maltreatment. This questionnaire also touched on the five time perspectives of positive past, negative past, fatalistic present, hedonic present, and future. 

Through this analysis it was discovered that, unsurprisingly, those with depression tended to skew toward having a negative past perspective and a fatalistic present perspective. They also had a lower tendency toward positive reflection on the past and future perspectives. Next, it was discovered that the more childhood trauma in a subject’s past, the more they focused on the past and the more severe depressive symptoms they exhibited.

This phenomenon seemingly was driven by the participants that had MDD. The researchers found that childhood trauma was indeed tied to increased negative past, fatalistic present, and hedonistic present perspectives, and a lower positive past perspective, but only among subjects with MDD. Abnormal time perspective was not a symptom for those with no mental health diagnoses. This lets us know that it is possible to experience childhood trauma and not develop abnormal time perspective or depression. 

Lastly, Wang and her team wanted to discover whether time perspective abnormalities emerge with depression, or if they represent a specific trait that was present before depression. Through the last portion of their experimenting, they found that time perspective differences were not a consequence of depression symptoms. They most likely are a basic trait marker that is present before depressive symptoms become prevalent. 

The discoveries made by this team are incredibly beneficial to those with childhood trauma. Wang and her team suggest trying perspective therapy as a potential treatment option to those with a history of childhood trauma, to prevent the development of depression symptoms, or to prevent them from worsening. If you have a history of childhood trauma, be sure to discuss this option with a mental health professional in order to create a treatment plan best suited for you.

Managing ADHD Impulsivity as an Adult

Impulsivity is one of the core symptoms of ADHD, and it pertains to four out of eighteen of the symptoms of the diagnostic criteria. These include talking excessively in social situations, having difficulty waiting your turn, answering a question before it is finished being asked, and interrupting or intruding on others. Impulsivity is something that is commonly noticed in children with ADHD, but managing these symptoms as an adult can offer a different set of challenges. Russell Ramsay, Ph.D. provides us with more knowledge about impulsivity in adult ADHD, and how to deal with it.

When you think about being impulsive, you probably think about simply acting without thinking. However, impulsivity is much more complex than this. These frequent and very public behaviors often affect the social and personal lives of adults with ADHD. For example, if there are repeated incidents of a person saying the wrong thing at the wrong time, this may lead to one's social circle consciously distancing themselves. Interrupting others, impatience, and overspending are all ways that an adult with ADHD might find themselves experiencing impulsivity, and they can all be incredibly negative on your personal life in the long run.

There are several symptoms that stem from impulsivity that you might be less aware of. Procrastination is rooted in being impulsive. It is often driven by subtle emotional aversion, because you might feel the need to do something more enjoyable instead of your tasks. A closely related issue to this can be addictive behaviors, which are also maintained by impulsive thoughts. This is due to the lack of consideration for the consequences of this self destructive habit.

Coping with ADHD and your impulsive thoughts is absolutely possible. Working with a mental health professional is important in order to understand what route would be best for you. Medications for ADHD can be helpful for impulsive thoughts, because they are made to treat the core symptoms of ADHD. However, there are also behavioral coping strategies that could work for you. These strategies reduce the risk of slip ups and reduce the frequency in which an individual would act on impulse. 

Try to recognize the situations that you personally are most prone to being impulsive. Whether it is at social gatherings, or in your work environment, it is important to understand this about yourself. Know your personal risk factors that might trigger impulsivity, such as alcohol or sleep deprivation. Create time buffers by setting rules for yourself, like making yourself wait a full 24 hours before big purchases, or responding to invitations letting that person know that you will check your schedule before committing to plans. Normalize slip ups, and don’t be embarrassed to apologize when you do. Identify your lessons learned from every situation, and make a coping plan that best fits your needs.

Managing ADHD as an adult is challenging at times, and there is no singular solution that works for everyone. However, implementing what does work will be extremely positive for your life. Impulsive behavior is a complex ADHD symptom to manage. By seeking help from a mental health professional, along with recognizing your risk factors and planning for them, you can redirect this energy into something much more beneficial.

Coping with Loneliness

Loneliness is the feeling of sadness due to being alone, and it can be incredibly complex to find the root of it. This emotion might lead to intensified feelings of depression or anxiety, and it is important to dissect where this feeling might be coming from and how to treat it. In an article provided by Psychology Today, Marty Nemko Ph.D. discusses important questions to ask yourself if you are currently struggling with feeling lonely. 

Is loneliness really the issue? It is possible for an individual to misplace the need for some change with the need for company. Make sure you aren’t actually longing for new knowledge or new challenges in your daily life. If you are feeling stagnant in your life, this might lead you to start thinking that you are feeling lonely. If you think this might be the case for you, try picking up a new hobby, or gathering new knowledge. Examine your career path, and if you are truly content with it. Do not be afraid to make changes for yourself.

What are you actually longing for? Loneliness is complex. Are you missing the company of your current friends? Do you feel like you need to go out and make more friends? Are you looking for a romantic partner, or simply someone to commiserate with? Deciding exactly what you need can help you avoid self-destructive behaviors by attempting to fill the void with anyone or anything.

Self-isolation is not beneficial, but it is normal for some individuals who might be going through a low point with one's mental health. Be sure to check in with yourself regularly. If your depression symptoms are worsening, it is possible that you could be more distant than normal. This can very easily lead to heightened feelings of loneliness and anxiety. Explain your situation to your loved ones, and do not feel guilty for your feelings. 

If you are feeling lonely even when surrounded by people, this could be another symptom of depression. This is something that is important to address with a mental health professional, and with your friends and family. Remember that this is common for those who struggle with depression, and it is nothing to be embarrassed of. 

Even if you are lonely, remember that you are not alone. There are many people who care about you and will be willing to listen. Try your best to not isolate yourself. Human interaction is crucial during tough times, and being alone will not be beneficial. Take everything one day at a time, and remember that it will all work out eventually.

Perfectionism’s Role in Anxiety

Being a perfectionist is often something that is glorified, and viewed as a positive trait one could possess. However, if you are a perfectionist, it is likely that you frequently put extensive pressure on yourself to strive to be flawless. New findings published in Cognitive Behaviour Therapy have found that perfectionist thinking patterns contribute to post-traumatic stress disorder (PTSD) and generalized anxiety disorder (GAD) symptoms.

Perfectionism is the desire to perform without flaw, not leaving room for failure. Individuals who have a perfectionist mindset are typically overly self-critical, and they put immense pressure on themselves to always be superb. This trait is not always negative, but it’s important to recognize why these thought patterns may be leading to various anxiety disorders.

Researchers are now looking deeper into the thought patterns that characterize perfectionism. Study author Jeremy Tyler and his team say that perfectionist cognitions include expectations about achieving perfection. These thoughts might include “I hate making mistakes'' or “I am a total failure”. These patterns have been linked to dysfunctional mental health symptoms, including obsessions and anxiety. 

Tyler and his team wanted to add more research to the current findings by exploring perfectionist thought patterns among a sample of patients with diagnosed anxiety or anxiety-related disorders. 365 adults between the ages of 18 and 69 were subjects for their study. More than half of the subjects had more than one mental health diagnosis, and the most common primary diagnoses were OCD, SAD, and GAD. In a self-report survey, they completed the Perfectionism Cognitions Inventory (PCI), which had a list of 25 perfectionist cognitions that one might think about regularly. Subjects then had to rate how often they got these thoughts in the last week. Then, they were assessed for symptoms of GAD, OCD, SAD, depression, panic disorder, and PTSD. Lastly, they were assessed on their emotional regulation struggles and anxiety sensitivity. 

Through this study, it was discovered that perfectionist cognitions were linked to various anxiety disorders. After controlling for symptoms of depression, anxiety sensitivity, and difficulties in emotion regulation, scores on the PCI still accounted for a notable percentage of variance in GAD symptoms, as well as PTSD symptoms. 

The researchers dissected why perfectionist cognitions could often lead to more anxiety. They explained that perfectionist thought patterns increase one's susceptibility to anxiety and negative emotions since their minds (or behavior) are usually hyper-focused on perfection and failure. Because of this constant behavioral process, it eliminates any room for failure, thus leading to an increase in anxiety. These findings may even suggest this pattern might be even more likely to happen to people with a GAD or PTSD diagnosis.

Tyler and his team’s findings provide a basis for new studies that might emerge regarding the role anxiety and perfectionism play in anxiety-related disorders. This can also benefit treatment plans for those going to therapy to treat their anxiety. Make sure to speak to your therapist if you feel like perfectionist cognitions could be attributing to the anxiety you are feeling. 

How Anxiety Inflates Your Fears

Fear is an extremely powerful emotion that is ultimately meant to keep you safe. This feeling creates strong signals of response when you are faced with an emergency. However, when you are experiencing this intense emotion when you are not in actual danger, it can become a hindrance to your daily life. This feeling of excessive fear is called anxiety, and it is not the same for every person. There are plenty of ways to help, but understanding what this complex emotion is and where it is coming from is an important step when learning to manage it. 

Anxiety can vary depending upon the person, so it might look slightly different for everyone. The feeling may last for a short amount of time, or it can last for a long time. Some people might experience nausea, and others might get migraines. Some people might even experience changes in their sleep patterns or their appetite. There are many different physical and emotional symptoms of anxiety, and all of them might affect an individual’s daily life. 

Anxiety is a word used for some types of fear, usually about the thought of a threat or something going wrong in the future, rather than in the current moment. If you are scared of something, the feeling will dissipate once the threat is gone. If you have an anxiety disorder, these feelings of fear and danger can be ongoing and interrupt your daily routine long after the threat has gone, and cause you to perceive various situations as much worse than they actually are. This phenomenon is quite common, so if you are experiencing it, remember that you are not alone. 

If this feeling is affecting your daily life, it is absolutely worth seeking help from a mental health professional. Struggling is not ideal, but there is no shame in reaching out to your loved ones for additional support. It is crucial to understand that help is constantly available for you. Take the time to slow down and dissect the problem that is causing you to experience anxiety, and understand that the worst case scenario will most likely never happen. Practice grounding exercises and take deep breaths. Take everything one moment at a time, and keep going!

Easing Videoconference Fatigue

Over the last year, you have most likely had to learn to adapt to your work life being completely virtual. If this new dynamic has left you feeling especially exhausted, you are not alone. In a new article published in the Journal of Applied Psychology, a new study explains that so-called “Zoom fatigue” is a very real occurrence that has emerged during the COVID-19 pandemic. If you have been on constant video chat meetings for the last year, you might have felt increasing levels of exhaustion due to these encounters. However, there are ways to help this feeling while still allowing for productivity to persist. 

Study author Andrew A. Bennett explains, “We conducted this study because we felt this fatigue that was happening by being on videoconferences.” In the study, 55 employees in a variety of fields took nine hourly surveys every day for five consecutive working days in 2020. They completed a total of 1,746 surveys in total, and only about 7% of the participants didn’t report any signs of “Zoom fatigue”. It was also discovered that participants with multiple virtual meetings were especially tired. Typically, levels of exhaustion were lower in the mornings, and increased notably during the afternoon and early evening.

People who took part in the study mentioned that the tiredness stemmed from sustained attention. They mentioned that it feels like there is some expectation to look at the camera and pay complete attention when their cameras are on. Another possible root for exhaustion might be the pressure to attempt to make personal connections in a very impersonal situation. Video conferences are especially impersonal, due to the fact that everyone is simply ready to hang up and begin their next meeting. In a real life meeting, there would be natural chatter before and after. 

“Zoom fatigue” is real, but there are helpful ways to reduce this feeling. Firstly, try to have meetings at the right time of day. In this particular study, participants worked 9-to-5 type jobs and had been in an office setting before the pandemic. For these people, a videoconference in the middle of the day was okay, but they were much more fatigued than normal after a virtual meeting later in the afternoon. Second, mute your microphone when you are not speaking. This helps reduce distractions for others, and also will spare you some stress that others can hear things in your home. Lastly, it is incredibly helpful to feel part of the group you’re in. Participants that felt like they truly belonged amongst their coworkers within the videoconferences experienced a lower level of fatigue after each meeting. 

You might still be adapting to this new way of living, and that is completely okay. Working with this new system still might be giving you new challenges, and it’s alright to still be in the process of learning how to deal with it. If you are working remotely, remember that it is still important to make personal connections and stay connected with your coworkers. Most importantly, remember to take a break. Make time each day to be away from a screen and do something you enjoy. Even a brief moment away can reduce video conference induced fatigue. Remember that productivity is not only measured by completed work tasks, but also your personal level of happiness. You are doing amazing, do not stress about taking necessary time for yourself. 

Depression’s Impact on Emotional Responses to Memories

New research from the journal Cognitive Behaviour Therapy illustrates a mental bias that could be present for those with depression when recalling autobiographical memories. When compared to those with no mental health diagnoses, individuals with major depressive disorder (MDD) reported less happiness when thinking about positive memories, but more sadness when recalling negative memories. One of the more prominent theories of depression, Beck’s cognitive model of depression, suggests that people who experience this disorder show a bias toward the processing of negative emotions about themselves, as opposed to positive emotions. 

Study authors Dahyeon Kim and K. Lira Yoon set out to provide additional information given by a previous study, which suggested that those with higher levels of depressive symptoms had different emotional responses to personal memories than those who do not experience depression. For the latter, the intensity of their positive feelings when recalling happy memories was greater than the intensity of their negative feelings when thinking about upsetting memories. However, those with depression experienced the same level of intensity of their emotional responses when remembering personal memories, whether they were happy or sad.

In Kim and Yoon’s experiment, they conducted interviews with thirty people with MDD, and forty-six control patients. During the interviews, participants were asked to recall their happiest, saddest, and most anxious moments. Once they were done describing these memories, they answered two questions. For the positive memory, they rated how happy they were when the actual event happened. Then, they were asked to rate how happy they felt recounting it. For the sad memory they were asked how sad they were during the incident, and how they felt now discussing it. They then did the same for the anxious memory. 

It is important to note that the two groups did not experience a difference in the intensity of their emotions at the time of the event. This discovery helps us see that both groups were recalling events of comparable emotional severity. However, the group with MDD experienced less happiness when reflecting on happy memories, but more sadness when reflecting on sad memories. Even after controlling for how much time had elapsed since the event, the results still showed this to be true. 

Previous studies have shown that reminiscing on positive memories did not improve low moods for individuals with depression. Kim and Yoon say that their findings may offer insight into this effect. They elaborate that the goals of increasing the happiness experienced from reminiscing may be beneficial, and can allow professionals to apply their discoveries to treatment plans in the future. 

The Commonly Overlooked Causes of Anger

Anger is often dismissed and overlooked as a negative character trait, which can cause more harm than good. Anger is a completely normal, usually healthy, human emotion. However, when it gets out of control and turns destructive, it can lead to problems, such as contention at work, and strain on your personal relationships. Anger does not necessarily always stem from commonly discussed issues, and the root of this emotion can often be much more complex if you do not have a mental health diagnosis that anger is commonly found in.

It is important to note that there is a low frustration tolerance in ADHD and autism. Anger may also be present in mania and psychosis, and even those with PTSD. Irritability is one of the lesser discussed symptoms of both anxiety and depression. However, if you just feel excessively frustrated for seemingly no reason, this could lead to a decline in self worth and blaming yourself for your feelings. You are not alone, and there are many explanations for these tendencies. In an article provided by Psychology Today by Anthony D. Smith, the often overlooked causes of anger are presented.

In some career fields, productivity is valued over everything else. Constant working can lead to individuals prioritizing tasks over necessary functions, such as eating and getting adequate sleep. Daytime food deprivation has proven to be important when tackling the issue of irritability with seemingly no root. Humans need a certain amount of glucose to function optimally, especially during long work days. If your glucose drops below a particular threshold, our bodies will release hormones that increase glucose in your bloodstream. Two of these hormones are adrenaline and cortisol, which can both cause your temper to swell. 

Have you ever experienced feeling outright irate at the sound of someone chewing gum or slurping their food? This might mean that you have something called misophonia, and it is likely a cause of unfounded irritation in your daily life. Roughly translated, misophonia is "hate of sound." Those who suffer from this might have triggers caused by a range of sounds, such as yawns, plastic crinkling, or the hum of fluorescent lights. This term might be new to some, but there is evidence that it is experienced, to some degree, by up to twenty percent of the population. Growing awareness has allowed for more of a discussion around misophonia, which is extremely helpful for managing anger and being aware of where the feeling might be coming from.

Struggling with anger management is complex, but there are many ways to help. Seeking help from a therapist can be beneficial, and will help you identify the root of these intense emotions. Practice self care regularly, and recognize when you need a break. There is no shame in asking for help, and you should not feel embarrassed of it. It is important to take proper care of anger by discovering the reason you may be experiencing it.

Apathy and Dementia: The Unique Link

Depression has often been considered a risk factor of dementia. However, apathy has been identified as a more accurate risk factor and potentially an early symptom of dementia in a recent study by the University of Cambridge. Apathy is defined as a reduction in goal-directed behavior and can often look like anhedonia, a symptom of depression in which there is a sudden loss of interest in activities that were previously enjoyable. To add to the potential confusion between depression and apathy, the scales used by clinicians and researchers to assess for depression also include measures for apathy. While there is symptomatic overlap between the two, previous MRI studies have helped experts understand that apathy and depression are not the same, but are independent and complex issues.

 Cambridge researchers explored the differences in and the relationship between   apathy, depression, and dementia in individuals with cerebral small vessel disease (SVD). Two independent groups of individuals with SVD were recruited from the United Kingdom and the Netherlands. Across both groups, researchers discovered that those with higher baseline apathy, as well as those with increasing apathy over time, had a greater risk of dementia. Contrary to previous understandings on this topic, neither baseline depression nor changes in depression levels had any effect on dementia risk. Each participant had varying degrees of severity of their symptoms, which allowed researchers to generalize across a broad spectrum of SVD cases. Age, education, and cognition were all accounted for, and the relationship between dementia and apathy remained. 

Of the 450 participants in the United Kingdom, 20% developed dementia, as did 11% of  participants in the Netherlands cohort. The difference between dementia rates is likely due to the increased severity of the SVD cases included in the UK population. Nonetheless, patients who developed dementia in both cohorts showed higher levels of apathy, but similar levels of depression at baseline. Additionally, researchers found that apathy may be an early symptom of white matter network damage. 

This study helps provide the basis for further research to help experts better understand the complexity of dementia. These discoveries are leading experts closer to new and helpful ways of diagnosing and treating patients with dementia in the future. If you are concerned about experiencing apathy or other signs/symptoms of dementia, consider consulting with your primary care provider or reaching out to a licensed psychologist who is trained in neuropsychological testing for further evaluation.

The Importance of Noticing Your Progress

Each day, you are moving forward. No matter what your daily activities look like, by getting through the day, you are progressing the story of your life. After the last year of quarantine, it might feel like many days have blurred together, and that might leave you feeling like you weren’t as productive as you wish you could have been. In an article provided by Psychology Today by Rick Hanson Ph.D., the importance of noticing your progress is emphasized. 

Living in a digital age can bring many challenges. Every day you are made aware of the negative occurrences in the world via social media or the news. This can easily make you feel stagnant or like you are regressing, but it’s crucial to start recognizing the progress you are making in your personal life. Without it, this can cultivate what researchers call “learned helplessness”—a downward spiral that is incredibly easy to fall into. The goal is not to idealize your life, but to recognize the good and the bad, instead of the constant negativity.

Start being more aware of the little ways you are moving forward daily. Whether it is finally folding that pile of laundry you’ve been putting off, or replying to that email that you were stressing about. Once you get used to this, start thinking about it in a longer timeframe. What productive activities did you get done in the last year? It is likely that isolation allowed you to have important breakthroughs, causing you to grow as a person. Though it might seem like small steps, the last year was crucial for your personal progress as an individual.

The widespread message that 2020 was entirely bleak is simply untrue. Every period in human history has had dark times, but in many ways your daily life is most likely thriving even more than it was before. Light can come from darkness, and recognizing the positivity will be beneficial for your mental health.

Focusing on positivity does not mean ignoring or overlooking injustice and sorrow. Noticing the good in the world, and personal progress, will help bring encouragement and insight. Know that you are doing your best, and that is enough. Remember that you are moving forward constantly, and that is something that should be celebrated.

How To Help Your Child With SM Reintegrate After Quarantine

For many people, integrating back into life post-pandemic might seem challenging, with new heightened levels of social anxiety and general nervousness. If you are a parent of someone with Selective Mutism (SM) or have SM yourself, you are most likely aware of how daunting this reintegration may seem. If you are asking yourself how you can help yourself and others integrate back into normal life, there are many ways to help.

The idea of returning to normal might feel especially intimidating for those struggling with SM, but there are many important things to keep in mind as this transition happens. If you or your loved one has Selective Mutism, it is crucial to find healthy ways to manage your own stress. Coping with uncertainty is difficult, and in these abnormal circumstances, heightened anxiety is very normal. However, “what if” thinking is not healthy, and all it will do is intensify feelings of unrest.  Modeling calm coping will benefit them [and you] immensely. Take it all one day at a time, and have confidence that your loved one will grow from this experience.

For school age children, school reopenings will involve changes, and classroom settings may look different than they used to. Students will most likely be wearing masks, and there might be plexiglass barriers implemented in learning spaces. If your child was getting used to the routine of school before we were called to quarantine last year, these new changes might cause anxious feelings to arise. Do your best to explain the new elements of school to your child beforehand, and make sure they’re aware of the changes that might be implemented. Anxiety tends to worry about the future that we can’t control. Help your child by educating them on the changes and structure that you are aware of.  For children with an IEP or 504-plan, you may request that your child tour his or her classroom and meet his or her teacher(s) prior to the first day of class. Giving your child the gift of awareness instead of surprise can help alleviate some of those reintegration jitters.

Keeping up with therapy through this transitional period can also be extremely beneficial. If you are seeing progress with the help of SM-specialized treatment, allowing that structure to still remain can provide stability for both you and your child. If they are struggling with their new in-person setting, make sure your therapist knows. This phase can be a learning period, and can be a great starting point for future breakthroughs.

Remember that nervousness regarding the future is normal, especially after the past year of limited social interactions and online schooling. Your feelings are valid, and worrying about your child’s mental health is natural. Still it is important to keep in mind that a year out of school does not guarantee regression in public speaking. Every person’s anxiety is different, and while some individuals with SM have experienced more anxiety returning to school, some are finding it easier to speak with others after a period of virtual learning and other virtual social interactions. Remember to lead by example in using your own coping mechanisms, and have confidence in the progress made thus far.

How Quarantine Has Warped Our Perception of Time

You might have a vivid memory of the last time you were in public a year ago, right before COVID-19 changed our daily life. Looking back at that period of time, it might seem like life was moving incredibly fast. But suddenly we were forced into quarantine, and everything quickly changed. In an article provided by Psychology Today, by Joseph Mazur, possible reasons for this shift are discussed.

Time sense depends on mood, general happiness, and routine. Someone doing their favorite hobby will have a completely different time sense than someone sitting through a lecture in their least favorite class. Even though we all know that time is inflexible, many experiments have shown that we can feel time as contracted because the brain uses time dilations and contractions to coordinate and synthesize our motor and other sensory functions.

Your internal clock is controlled by your brain and it regulates your body’s responses. It learns to understand the passage of time through memories of events, such as nighttime being the time to sleep, or the enjoyment of events. However, your internal clock has to be set. In the summertime, it’s easy for our brain to understand that it is warm and bright, signalling being awake and social. In the colder months, we are indoors and getting insufficient amounts of sunlight. This can distort your brain’s memory of events in time, and might make you feel groggy. 

Due to time and memory being so closely linked, understanding why this last year has felt so strange is much clearer. Significant events become identifiers in the timeline of your life because memories are the markers of time. The timing of events in your memory becomes easily confused unless an important date or event is attached. In the days of COVID-19 and quarantine, memories may become fuzzy and confusing and might make every day seem the same.

If you’re having a hard time conceptualizing the past year, you are not alone. Everyone’s time sense naturally has become warped, and that might feel incredibly anxiety inducing. It’s important to remember that this last year was not a waste. Even if you feel like you didn’t accomplish as much as you wish you could have, there is no need to add any excess pressure on yourself. You most likely had incredibly important personal breakthroughs, and simply making it here is the most important accomplishment of them all.

The Psychological Effects of Photo Editing

In the year 2021, it is easier than ever to alter your appearance in a few seconds through several incredibly accessible applications available on any smartphone. With one simple click, you can erase any blemish or enhance your features. According to an article by Abigail Fagan provided by Psychology Today, physicians that work at the aesthetic edge report that photo manipulation is driving clients to alter their appearance completely. Cosmetic enhancement has surged in recent years, and the number of minimally invasive surgeries has tripled between 2000 to 2018. British plastic surgeon Tijion Esho and her colleagues declared in JAMA Plastic Facial Surgery that selfies and photo-editing had brought up new beauty standards.

Body dysmorphia is rampant in young people due to the unrealistic beauty standards, over which society and scholars have been grappling with for several decades.  But what makes photo editing any different? In the past, celebrities pushed the image of the perfect look. In our minds, this is easier to rationalize due to the fact that superstars seem so far removed from everyday people. You most likely are aware that those in the public eye follow a strict diet, workout regime, and have a whole team whose jobs are to enhance appearance. The issue has now become that editing apps are pushing that same unrealistic beauty standard, except now it is coming from your friends, coworkers, and classmates. 

Social media has become an endless montage of perfectly edited faces and bodies, and consuming this content takes both your time and energy. An article published in the International Journal of Eating Disorders discovered that the more adolescent girls engaged in photo-editing, the more they worried about their body and dieting. Those that find themselves editing their appearance then become hyper aware of the mismatch of reality and social media, which increases body dissatisfaction. New observations and research has shown that photo-editing may be putting vulnerable people at a higher risk for body dysmorphic disorder (BDD). 

People with body dysmorphic disorder tend to obsess about an imagined or real physical flaw that others most likely would not ever notice. They constantly monitor the perceived flaw, and it is regularly on their mind. But the question is: Does photo editing cause BDD? Honestly, it is too complex of a subject to know for sure. There are many factors that may contribute to the development of the disorder such as certain personality traits, an example being rejection sensitivity and perfectionism, as well as genetic factors. However, the propagated perfect face and body shown to young people every day has also become a noticeable factor in the development of this disorder in recent years. 

In this day and age, it is important to protect yourself by maintaining a healthy body image, and there are many ways to do this. First, educate yourself about unrealistic beauty standards. Remember all the steps taken before most images you see on social media make it to your feed. It is also crucial to retrain the way you look at yourself in the mirror. Those with BDD zoom in on one feature they are dissatisfied with, which warps perception greatly. Try to observe yourself objectively, and avoid harsh or judgmental words. Next, identify your unhelpful thought patterns and try to think what you would say to a friend instead of yourself. Lastly, and possibly most importantly, take breaks from social media. The internet can be extremely entertaining and informative, but try to take extended breaks when possible to remind yourself of reality and what actually matters to you.

Adjusting to Life Post-Pandemic

It’s been almost a year since the first Stay-at-Home Orders were implemented in response to the COVID-19 pandemic. We’ve seen safety guidelines and restrictions loosen and tighten back up again. Some schools have been able to open, while others have remained closed. Still, others have opened only to be closed down again. The same is to be said for many businesses. Regardless of one’s stance on the situation, this pandemic has no doubt changed the way we go about our everyday lives.

There are promising notes of our society returning back to “normal” functioning soon, but how?  Even those who had never experienced anxiety before the pandemic are now experiencing feelings of uneasiness about returning back to being in public regularly. The thought of transitioning back into society after a year of social isolation might cause your anxiety to flare up, but there are simple ways to ease these feelings.

“What-ifs” feed anxiety and cause inflated feelings of worry. You might be asking yourself: What if I never feel comfortable being in crowds again? Will I ever feel safe in a normal office setting again? What exactly will the “new normal” look like? When you feel these thoughts start, stopping the spiral is important. Memorizing **grounding exercises that work the best for you can be extremely beneficial. Take a moment to accept you do not know the answers, but also recognize that the worst case scenario will likely never happen. 

The feelings of unrest stem from uncertainty. Since the beginning of the pandemic, you have most likely been trying to get your bearings and reach for control of anything you can. Now, you may be facing newfound uncertainty with this transitional period. The most important thing to keep in mind is: control what you can. Though our world may be opening back up, take as many precautions as you feel comfortable with. If it’s still too overwhelming to enter stores, opt for curbside pick-up when possible. Carry hand sanitizer and disinfectant wipes to ease stress as you work your way back into society.

Let go of what you can’t control. It may be tempting to search for new information on the internet, but this can easily cause a downward spiral of anxious thoughts. Seeing others in public not following guidelines could stir up stress for you. Just remember that your actions are your responsibility; the actions of strangers are not. Trying to control external things will do nothing except give you unnecessary feelings of unrest. 

It is important to maintain self-care in these times. Through the pandemic and strict lockdowns, social media was constantly reminding everyone to have a self-care routine. You may have abandoned these practices over time, but remember that having a routine can be extremely helpful in this transitional period. Encourage yourself to have as much structure as you can to reduce anxiety and bring familiarity.

Practice self-love and be kind to yourself. Remind yourself constantly that you are not alone. Everyone is navigating this new transitional phase the best they can. There is no right or wrong way to cope with the last year. You are doing what you can and there is no need to be hard on yourself if you are not as ‘ready’ for this new phase as you’d like to be. You’ll get there. One step at a time.

**Grounding exercises are meant to bring you back to the present moment when your anxiety causes you to spiral. Name 5 things you can see, 4 things you can hear, and 3 things you can smell. Hold a piece of ice and focus on how it feels. Plant your feet firmly on the floor and notice the sensation of being connected to the floor. There are plenty of methods, and different strategies work for different people. The goal is to keep your mind and body connected and working together.