Why Am I Anxious For No Reason
Anxiety can be caused by a variety of things: stress, genetics, brain chemistry, traumatic events, or environmental factors. Symptoms can be reduced with anti-anxiety medication. But even with medication, people may still experience some anxiety or even panic attacks. The best treatment combines medication with therapy, such as cognitive behavioral therapy. If the anxiety is rooted in trauma, eye movement desensitization and reprocessing may be the best course.
Anxiety usually has a triggeran event or thought that provokes an anxious response. However, most people arent aware of their triggers, and believe they have become anxious for no reason. As human beings evolved, our species developed an instinctual response to danger, known as fight, flight, or freeze. The sympathetic nervous system makes our bodies and minds react quickly when we are in danger, and we may choose to stand and fight, run away, or stay totally still as if playing dead, known as the freeze response.
Our anxiety, or fear, evolved as an alarm bell to move us into life-saving action. In our modern world, we encounter conflicts that arent actually life-threatening. But our nervous system doesnt know this, and so we can react to a variety of stimuli with the fight, flight, or freeze response, even when it is inappropriate. Add this to the fact that anxiety can also cause confusion or disassociation, and you can see why the exact causes of your anxiety are often so hard to pin down.
The End Of A Tv Show Or Movie
Reaching the final episode of a TV show or the end of a movie triggers depression in some people. For example, back in 2009, some Avatar fans reported feeling depressed and even suicidal because the movie’s fictional world wasn’t real.
“People experience distress when they’re watching primarily for companionship,” Emily Moyer-Gusé, PhD, assistant professor of communication at The Ohio State University, tells Health. With Avatar, Moyer-Gusé suspects people were “swept up in a narrative forgetting about real life and own problems.”
The ends of a large-scale projects, such as a big home renovation, or the end of an experience like a vacation, can also result in depression.
How To Help Yourself
Theres no quick fix for this complex mix of forces that are contributing to people feeling overwhelmed and stressed out, say Napper and Rao. People are trying to make their lives better, but theres no templatewe havent done this before.
But if youre feeling stress and anxiety, there are simple ways to start reclaiming agency in your life. Consider doing one or two of the following, starting today:
These kinds of small actions can have a big impact over time. As you find more mental space and clarity, you’ll be in a better position to design your life in a way that supports your well-being.
The full conversation with Paul Napper and Anthony Rao is available here.
Facebook/LinkedIn image: kittirat roekburi/Shutterstock
American Psychological Association . Stress in America: Stress and Current Events. Stress in America Survey
Duffy, M. E., Twenge, J. M., & Joiner, T. E. . Trends in mood and anxiety symptoms and suicide-related outcomes among US undergraduates, 20072018: Evidence from two national surveys. Journal of Adolescent Health, 65, 590-598.
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What Can Someone With Depression Do During The Holidays To Take Care Of Themselves
There are many ways to take care of your mental well-being during the holidays. Some of these strategies may work better for you than others. But be sure to try a few to find what works best and makes a difference in how youre feeling.
- Make sure your expectations are realistic. Ask yourself if youre expecting too much from yourself. Or perhaps whether youre expecting too much from someone else. Then, see how those expectations are making you feel. Are they helpful or stressful?
- Practice saying no. Youre one person, and theres only so much you can do in a given day or a given holiday. Remind yourself that its okay to say no.
- Limit external sources of holiday pressure. Maybe take a break from social media if seeing other peoples holiday photos is causing you to engage in self-comparison. Find winter activities to enjoy that arent associated with the holidays like snowshoeing, for example.
- Dont slack on self-care. If going to yoga helps you cope with stress, keep doing that. If spending time with friends or family helps, connect with them often. Take time for yourself and be open to experimenting with new self-care strategies.
- Talk to a mental health professional. Talk therapy can help you cope with stress and symptoms of anxiety and depression. And if youre dealing with holiday-related stress or season affective disorder, your therapist may also recommend light box therapy, medication or helpful lifestyle changes to help alleviate some of your symptoms.
Why Youre Always So Stressed And How To Destress
So, now youve clearly been feeling stressed for no reason for too long. Thats no doubt why youve turned to the internet to see why, and what you can do about it.
I wouldnt be surprised if youve become somewhat fearful of that feeling thats likely to creep up on you out of the blue. You dont understand, and it may have already got in the way of you running your every-day-life.
Id like you to read this article in conjunction with my article on anxiety for no reason because both articles contain not-to-be-missed information if you want to beat stress.
In this article on always feeling stressed for no reason, youll discover:
- 5 important questions to get a basic insight
- 8 factors that can make you more, or less, likely to suffer from stress
- 12 unusual reasons causing stress
- 16 signs and symptoms of stress
- A quick explanation of the effect of stress on your body/mind
- 8 ways to de-stress
- 3 effective steps for beating stress for no reason
So, lets start by ruling out the following
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What Is It Like To Have High
People living with high-functioning anxiety and depression usually do not fit the stereotype of either disorder. In fact, many appear to be overachievers. The anxiety can serve as an energizer, driving the person towards achieving his or her goals. Its later, when in private, that the symptoms of depression tend to emerge. Feelings of self-doubt and self-criticism, fatigue, helplessness or guilt, moodiness, and a desire to avoid interaction with others become intensified. Because the stereotypical image of depression or anxiety doesnt match up with what people living with high-functioning anxiety and depression look like, it is hard to spot, even for sufferers to recognize in themselves. However, the symptoms of high-functioning anxiety and depression are the same as for non-high functioning anxiety and depression. The main difference is the ability to suppress or diminish the appearance of disruptions in life activities.
Is Anxiety Bad For You
A little anxiety is fine, but long-term anxiety may cause more serious health problems, such as high blood pressure . You may also be more likely to develop infections. If youre feeling anxious all the time, or its affecting your day-to-day life, you may have an anxiety disorder or a panic disorder.
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Having Too Many Choices
The sheer number of options availablewhether it’s how to save, where to live, or what to buycan be overwhelming. That’s not a problem for those who pick the first thing that meets their needs. However, some people respond to choice overload by exhaustively reviewing their options in the search for the very best option. Research suggests that this coping style is linked to perfectionism and depression.
It is a topic that psychology professor Barry Schwartz first made waves about more than a decade ago in his book The Paradox of Choices. In it, he wrote that having too many choices “can make you question the decisions you make before you even make them, it can set you up for unrealistically high expectations, and it can make you blame yourself for any and all failures. In the long run, this can lead to decision-making paralysis, anxiety, and perpetual stress. And, in a culture that tells us that there is no excuse for falling short of perfection when your options are limitless, too much choice can lead to clinical depression.”
Get Help For Your Anxiety Today
People like Laura recover from anxiety every day. Shes learned in therapy how to identify the causes of her anxiety and has made excellent progress. Her recovery is also proof of how you too can heal from the endless burden of anxiety. Her story shows that people can move past their anxiety and go on to lead full, and happy lives. Even if it doesnt feel that way now, things can get better for you with time, patience, and appropriate care.
To make that happen, you need to start working with a mental health professional right away. The sooner you seek help, the sooner you can begin to put your fears behind you and build the life you long for. Its time to overcome your fears. It may be hard to imagine now, but one day you will start to feel happy, confident, and safe once again.
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Aim To Get A Good Nights Sleep
Not enough sleep can worsen symptoms of both anxiety and depression but too much sleep can also affect well-being and mood.
Experts recommend most adults get
These tips can help you get the sleep you need:
- Make a habit of going to bed and getting up around the same time each day.
- Turn off electronic devices about 1 hour before bedtime.
- Create a soothing ritual that helps you wind down before bed.
- Keep your bedroom dark, cool, and quiet.
Treatment For Anxiety And Depression
The good news is that if you believe you are suffering from anxiety or depression or a combination of both, these mental health conditions are incredibly treatable.
For anxiety, treatment is used to minimize avoidant behaviors and help you change your thoughts of feared consequences, Dr. Fox said. For depression, the goal is to help you feel positive emotion and increased energy to have a happier outlook and disposition.
There is no one plan that works best for all patients, but oftentimes treatment is a combination of cognitive behavioral therapy and medication, such as SSRIs, SNRIs, TCAs and other anti-anxiety medications depending on your symptoms. Long-term, combined treatments are typically recommended for those with co-occurring anxiety and depression.
Your doctor will look at whats necessary to get you at a functioning level with minimal or no symptoms, Dr. Fox said. A good therapist can help you unravel your symptoms and help you develop the skills to manage and overcome your anxiety and depression.
If you are suffering from anxiety or depression or another mental health disorder, you arent alone. Get the help you need through the most difficult times.
To find a licensed behavioral health specialist near you, visit the Banner Behavioral Health website at bannerhealth.com or call the Banner Appointment Line at 800-254-4357.
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Check In With Your Family And Friends Often
Even the ones who seem like theyre doing well. Sometimes people are able to smile and hide their feelings of anxiety or depression behind a brave face. When really, they could benefit from talking to someone about how theyre truly doing. When someone takes time and care to reach out, it reinforces that we are seen and have supportive people in our lives.
To Cope With Anxiety And Depression Try These Tips:
Try diaphragmatic and square breathing techniques.
Diaphragmatic breathing involves taking a deep breath from your diaphragm. Your stomach should expand as you breathe in. Square breathing techniques involve taking a deep breath in for five counts, holding this deep breath for five counts, exhaling for five counts and finally holding for five counts before repeating. The entire time should be spent focusing on your breath versus the stressful event.
Challenge your thoughts.
This involves not judging situations good or bad and focusing on what you’re feeling and identifying what’s in your control. Your primary areas of control are acknowledgement of your emotions, feelings and your reaction to stressful situations. It is also important to focus on the facts of the situation. Sometimes your anxious and depressive thoughts are not always based in facts. Facts are 100% absolute not assumptions.
- How would I like the situation to turn out?
- What are the facts?
Then identify small, specific goals to get to your desired outcome. If you fail to acknowledge your emotions and feelings and attach a negative thought to a situation, the outcome of that situation will result in avoidance and increased anxiety and depression.
Focus on the facts.
Challenge yourself to find the facts in a situation and acknowledge whatever emotions and feelings the situation reveals. Doing so increases the likelihood you’ll be able to cope effectively with a stressful situation.
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Why It’s Important To Address Your Mental Health
It’s important for people to address their mental health to live lives that are fulfilling. Acknowledging and treating your mental health helps create resilience. It also teaches you to better cope. Then when a similar situation occurs, you are equipped to handle it.
Stressful situations are going to happen. How you react can determine how these situations will affect you. Many resources are available regarding anxiety, depression and stress. Talk to your health care team if you have concerns about your mental health.
Call or text for the 988 Suicide and Crisis Lifeline.
Jolene Hanson is a social worker in Psychiatry & Psychology in Mankato, Minnesota.
For the safety of our patients, staff and visitors, Mayo Clinic has strict masking policies in place. Anyone shown without a mask was either recorded prior to COVID-19 or recorded in a non-patient care area where social distancing and other safety protocols were followed.
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When You Wake Up Panicking At 3 Am
Weve all been there a nightmare or stressdream causes you to wake up. The next thing you know youre lying thereoverthinking your finances and everything you have to do the next day.
When this happens, what can you do to getback to sleep?
- Stop watching the clock: Counting the minutes will onlyheighten your distress. Turn your alarm clock around and dont pick up yourphone.
- Try to relax your body: Use a relaxation strategy thathelped prior to bed to relax your body and mind.
- Get out of bed: If you cant fall back to sleepafter a stressful dream, then try getting out of bed to help decrease thefrustration. Dont spend time in bed hopelessly trying to get back to sleep orinterpreting your dream. Once you leave your bed,find an activitythat is uninteresting or boring. When you start to get drowsy, go back to bed.
Since dreams obviously arent measurable, theres no real answer to what meaning they hold in our day-to-day life. But we do know that we generally have control over daily stress, which can trigger weird or anxiety-clad dreams. Learning to control the crazy and manage your stress is your best defense to help you sleep peacefully.
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Actions For This Page
- Anxiety and depression in men are common, and effective, evidence-based treatments are available.
- Anxiety and depression are mental health conditions, not weaknesses.
- Taking action may seem difficult but help and support is readily available.
- Its important to seek support for anxiety and depression early the sooner the better.
- With the right treatment, most people recover from anxiety and depression.
We Can Cultivate Honesty
Depression tricks me into hating myself, but it also manipulates how I feel about the world.
When doubts about loved ones creep in, I take a moment and ask myself if I honestly believe they would want anything other than what was best for me.
When depression is pulling me under, trying to drown me, its whispering that those around me dont want to help.
Deep down, I know this isnt true. Our loved ones want us to be happy, healthy, and successful. Many of them would sacrifice for us to have the best of the best.
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So What Do We Do To Win Against Depression
Waking up one morning and realizing your depression has magically disappeared isnt likely to happen. I desperately want it to work like that, believe me. Ive laid in bed for hours, staring at my ceiling. Ive slept more than Ive been awake because sleeping is the only full escape I have.
My depression is never gone when I wake up.
Depression is a formidable foe, and like all adversaries, I cant avoid it. I have to find the strength to stand against it.
Managing Anxiety And Depression
A therapist can offer more guidance on treatment options for anxiety and depression, but you can also take steps to cope with symptoms on your own.
The strategies below may not always help, but trying different approaches at different times can help you learn more about what works for you. That insight can guide you toward a personalized toolbox of coping strategies, so you always have options to consider when feeling distressed or overwhelmed.
Your therapist can also offer suggestions for new strategies to try, plus offer tips on putting them into practice.
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