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Researchers Explain How Chronic Stress Changes Your Brain

February 15, 2018 by Power of Positivity

Even as adults, our brains are elastic and vulnerable to change. All the things we do every day can have an effect on our brains – some good, some not so good. Stress can change our brains in a major way, even when we’re unaware of it. That is why making sure you know how to battle stress is so important.

“It has long been established that stress-related illnesses, such as post-traumatic stress disorder (PTSD) trigger changes in brain structure, including differences in the volume of gray matter versus white matter, as well as the and size and connectivity of the amygdala,” says endurance athlete, coach and author, Christopher Bergland.

Chronic stress can have an effect on our physical bodies, as well as our brains. Researchers have an answer for what exactly goes on in our brains when they’re subjected to long-term, chronic stress.

Here Are 5 Ways How Chronic Stress Changes Your Brain

“There’s a lot of stress out there, and to handle it, you just need to believe in yourself; always go back to the person that you know you are, and don’t let anybody tell you any different, because everyone’s special and everyone’s awesome.” – McKayla Maroney

1. Affects the production of new brain cells

Our brains are constantly making new brain cells, just the same way that our brains are constantly losing them. When our brains are subjected to chronic stress, it halts the productions of those new brain cells. The things in our brains that cause new brain cells to grow can become disturbed by the effects of stress, which can make it difficult to create new brain cells. This can cause side effects like anxiety, depression and OCD symptoms.

“Cortisol creates a surplus of the neurotransmitter glutamate. Glutamate creates free radicals — unattached oxygen molecules — that attack brain cells much in the same way that oxygen attacks metal, causing it to rust. Free radicals actually punch holes in the brain cell walls, causing them to rupture and die,” says author and teacher, Deane Alban.

2. Affects your memories and emotions

Having trouble with our memory is usually the first sign of stress-related issues. Chronic stress can do a number on your short-term memory. It can also make your emotions feel wacky. When you’re dealing with chronic stress, the signals in your brain that are used to help you remember things don’t fire as often. “Ultimately, these changes can affect cognitive function, including changes in learning, memory, and emotional well-being,” says Sundari Chetty, PhD.

3. Stress causes anxiety

Dealing with chronic and long-term stress can affect more than just your short-term emotions. When we are dealing with stress for long periods of time without de-stressing ourselves, the stress can build up in our amygdala, which is the part of the brain that processes fear.

“Substantial alterations in myelination have been noted in a number of neurological conditions and could potentially contribute to mental disorders such as anxiety, depression and post-traumatic stress disorder,” adds Chetty.

When dealing with chronic stress, our brains can often get stuck in a feedback loop for fear and anxiety, which in turn causes more stress, which in turn causes more fear and anxiety.

4. Chronic stress causes inflammation in your brain

The same way that stress on your muscles can cause inflammation in your limbs, stress can cause inflammation in your brain. There is an immune cell in our brain that helps fight off disease. When we encounter stress, our brains send off a signal to the immune system, which causes inflammation in the brain. Unfortunately, if there’s nothing there but stress, our brains stay inflamed until the immune system runs its course. Inflammation in the brain has been correlated to different issues, like anxiety, depression and OCD.

“Depression is a complex illness and we know that it takes more than one biological change to tip someone into an episode. But we now believe that inflammation in the brain is one of these changes and that’s an important step forward,” says Dr. Jeffrey Meyer.

5. Stress decreases your serotonin

Depression is often linked with chronic stress due to the fact that when our brain faces a lot of stress without any breaks, it often stops producing serotonin and dopamine. Serotonin and dopamine are otherwise known for making our brains happy. When we laugh, smile, see something we like, or have fun, all of these things cause a burst of dopamine and serotonin in our brains, which gives us the signal that “this is good!”.

Unfortunately, stress stops the production of those chemicals, which can cause depression, because our brains are no longer getting the chemicals that help make us happy; instead, they get an unlimited dose of cortisol.

“With chronic stress, cortisol doesn’t get switched off… It’s responsible for weight gain, particularly increased abdominal fat, and it’s been implicated as the leading cause of osteoporosis, digestive problems, hormone imbalances, cancer, heart diseases and diabetes. Cortisol depletes serotonin and dopamine levels. It actually damages the receptor sites of these neurotransmitters,” adds Australian Spinal Research Foundation.

Stress can have all kinds of effects on your brain that can change the makeup of your precious gray matter. Fortunately, our brains are adaptable, and can be repaired when chronic stress starts to take hold. The best thing to do to fight stress is to know just how to relax and de-stress throughout the day so that your brain can stay happy and healthy. Here are some key ways that researchers have found helps de-stress our brains.

Here Are 3 Ways To De-Stress Our Brains

1. Eat antioxidant rich foods

Antioxidants are good for your brain, because they stop the death of brain cells that can be caused by chronic stress. Fruit and vegetables are a good example of foods that you’ll want to eat more of to get a lot of antioxidants. Green tea is also good for antioxidants, so if you’re normally a coffee drinker, you may want to switch to green tea to help protect your brain from stress. Speaking of coffee…

2. Cut down on caffeine

Caffeine is a stimulant, and your when you’re stressed out, the last thing that you need is something else that will amp you up. So, if you’ve got a problem with waking up in the morning and needing your two and a half cups of coffee to get going, you may want to try another method of getting ready for the day.

“Caffeine stimulates your nervous system, which means too much can lead to a rapid heartbeat and increase in blood pressure. It can also irritate your digestive system,” says registered dietician Cynthia Sass.

Cutting back of caffeine can really help reduce the amount of stress that you’re under and reduce stress-related brain issues. So, if you’re normally a coffee drinker, you might want to try…

3. Better sleeping habits

Are you a night owl? Or maybe your sleeping habits are all over the place? Stress can be caused by poor sleep habits, so if you’re denying your brain a solid eight hours of sleep, you may need to fix your sleeping patterns.

“Sleep deprivation elevates stress hormones and can have negative impacts on the brain, including the hippocampus,” adds Chetty.

Getting better sleep will help you brain recharge those brain cells and make you more capable of fighting off stress during the day. If you’re more able to handle stress, your brain will benefit big time.

References:
https://www.psychologytoday.com/blog/the-athletes-way/201402/chronic-stress-can-damage-brain-structure-and-connectivity
https://bebrainfit.com/effects-chronic-stress-brain/
https://www.rd.com/health/wellness/effects-of-stress-brain/
https://www.eurekalert.org/pub_releases/2015-01/cfaa-nbe012615.php
https://spinalresearch.com.au/chronic-stress-effects-brain/
https://www.shape.com/blogs/weight-loss-coach/four-foods-can-cause-stress

Therapists Reveal 9 Things That Will Keep You From Having A Nervous Breakdown

February 15, 2018 by Power of Positivity

A nervous breakdown can happen to anyone and often comes on suddenly after intense stress periods. When life’s pressures become overwhelming, your mind and body begin to shut down to avoid further stress. Many people who have a breakdown cannot function normally and take time off work to recuperate. It may also affect other aspects of life, such as family activities, chores, or even general self-care.

When you have a nervous breakdown, it’s your brain’s warning that you need deep rest. You may have ignored some of the warning signs of an impending breakdown, just shrugging it off as everyday anxiety or depression.

However, if the stress keeps building, your mind will eventually sound the alarm bells and force you to slow down. Luckily, you can utilize a few techniques to stave off a nervous breakdown and manage symptoms before they become too severe.

Symptoms of a Nervous Breakdown

While nervous breakdowns aren’t an official medical diagnosis, they usually present with symptoms of anxiety, depression, or panic disorders. Common signs of a breakdown include:

feeling sad or hopeless
having low energy
loss of interest in activities
feeling helpless or worthless
restlessness
insomnia
panic attacks
dizziness
gastrointestinal issues such as pain, diarrhea, or constipation
stiff muscles
intrusive thoughts
agoraphobia
hallucinations
extreme paranoia
mood swings

Causes and Risk Factors for Nervous Breakdown

recent injury or illness that inhibits functioning in daily life
a recent traumatic event, such as an accident or death in the family
taking on too much responsibility at work or school
being a perfectionist or overachiever
a recent breakup or divorce
financial problems such as job loss, eviction, or home foreclosure
exposure to violence or abuse
discrimination
moving to a new, unfamiliar city
persistent insomnia
chronic medical conditions or untreated mental illness
working long hours
poor social support
family history of mental health conditions
lacking healthy coping skills to manage stress

Here Are 9 Things That Will Help You Avoid A Nervous Breakdown

Here are a few tips to help you achieve a peaceful mindset.

1. Reduce Your Workload to Avoid a Total Breakdown.

A nervous breakdown triggered by stress in the workplace is also known as burnout syndrome. Symptoms may include feeling detached from work, exhaustion, and lower performance at work. Sadly, burnout affects more workers than ever before, with almost 80% of US adult workers experiencing it in 2021. People who work in healthcare professions such as nursing or family medicine have the most significant risk of burnout syndrome.

Suppose you’re feeling overstressed at work, delegate tasks, and request time off periodically. Also, don’t hesitate to ask your boss for a reduced workload if that will help prevent a breakdown in the future. Many people work more than forty hours per week nowadays, but this doesn’t leave much time for self-care and mental health days in general. If possible, perhaps you could work part-time or think about switching careers to something less stressful.

2. Get Treatment For Any Underlying Mental Health Conditions.

Having untreated mental illnesses can easily trigger a nervous breakdown, as having a mental disorder increases vulnerability to stress. Attempting to manage a mental illness combined with the normal stresses of everyday life can lead to a breakdown eventually. Unfortunately, many people with a diagnosable mental health condition never seek treatment. However, most mental disorders have a high recovery rate with a combination of therapy, psychotropic medications, and lifestyle changes.

3. Practice Stress Management Techniques.

Chronic stress dramatically increases your risk of a nervous breakdown because it keeps your body in constant fight-or-flight mode. This response primes your body to respond to an immediate threat, but this survival mechanism can malfunction in modern life. We’re dealing with more stressors in today’s world than our ancestors did, and frankly, we haven’t evolved to manage them yet.

So, we must practice stress-relieving techniques such as deep breathing or meditation to avoid having breakdowns. Set aside at least 30 minutes each morning and evening to unwind, destress and allow the worries to fade from your mind. After a few weeks, you’ll feel lighter and more peaceful.

4. Focus Only on What You Can Control.

Sometimes, the mind is our worst enemy, worrying about so many different scenarios that may not ever happen. When your brain starts to get the best of you, take a few deep breaths and bring yourself back to the present. Remind yourself that you can only control yourself and how you react to circumstances, so let go of anything else. Managing the world isn’t your responsibility, so why stress about it? Just go with the flow and leave the rest up to the universe.

5. Allow Yourself to Feel Emotions Without Judgement.

Nervous breakdowns often occur because we bottle up our emotions to deal with when it’s more convenient. However, this can lead to disastrous consequences after a while if we don’t face the feelings head-on. You’re a complex human being, so don’t be so hard on yourself when life becomes overwhelming. After all, you’re doing the best you can with what you have and deserve self-compassion.

When life’s pressures make you question your self-worth and sanity, take a step back to get a better view. Observe your feelings without judgment, simply watching them like thought bubbles entering your mind. They won’t last forever, but they deserve your attention and validation.

6. Focus on the Positive Things in Your Life

Therapists encourage everyone to focus on the positives in times of stress. Remind yourself that you have a lovely home, a steady income, a partner who loves you, or good health – whatever pieces of your life are positive, take some time to focus on those and let that positive energy heal you.

7. Find Your Support System

Therapists and experts advise clients on the positive role a support system can play. Friends and family will always be there for you in times of stress and trouble. These are the people who will give you the strength to keep moving forward when life gets hard.

You will feel so much energy and joy when you allow yourself to lean on the people around you. Remember that they love you and want the best for you, and they’ll help you get to where you’re going.

8. Laugh to Avoid a Nervous Breakdown

The idea that “laughter is the best medicine” hasn’t persisted this long for no reason!

Find your friends, do something fun, and let yourself laugh. It will release endorphins that can naturally help lower your stress level and help you chill out and relax. When you feel close to a nervous breakdown, sometimes the best thing for you is a good dose of laughter.

9. Avoid a Breakdown by Confronting Pain Head-on

Life doesn’t come without pain. While we would all like to go through life without any hardships, pain is what allows us to change and become stronger people. When you learn to accept your pain, you’ll no longer find it an overwhelming part of your experience because it will help you grow stronger. Learning to overcome life’s most tremendous pain is a vital life skill that will help you grow as a person.

Final Thoughts on Preventing a Nervous Breakdown

When you have a nervous breakdown, you may feel that it’s a sign of weakness or inferiority. But, a study can happen to anyone due to many factors such as being overstressed, a lack of social support, or underlying mental illness. Please don’t judge yourself for feeling overwhelmed because modern life demands a lot from us. We’re all doing the best we can, including yourself.

The best course of action for preventing a breakdown in the first place involves self-care and love. Practice all the healing techniques you need to feel like you again, such as getting a massage, meditating, or even taking a weekend trip away from it all. We’re humans, not machines, so give yourself some grace from time to time.

Science Explains Why Women’s Brains Work Better Than Men’s

February 15, 2018 by Power of Positivity

Hold the phones. We’ve got a huge announcement: The male and female brains are different! Crazy, right? (Dripping with sarcasm.)

We all know that men and women are two unique creatures behaviorally, psychologically – and, yes, anatomically. These anatomical differences extend to the central apparatus behind all thoughts and emotions: our beautiful, uber-complex brain.

Our 3-pound tofu-like brain is what separates male and female behaviors, thoughts, feelings, and emotions. Relatedly, studies show that – in some ways – the female brain outperforms that of males.

In this article, we will discuss the differences between the male and female brains, and how the woman brain outperforms that of man.

Please bear in mind that these observations are highly controversial. (As most things related to gender-based differences – cognitive or otherwise.)

Ready?

First, let’s talk about what is – to date – the largest brain-imaging study in history.

“New technologies have generated a growing pile of evidence that there are inherent differences in how men’s and women’s brains are wired and how they work.” ~ Stanford University School of Medicine

THE UK BIOBANK STUDY

A team of researchers from the University of Edinburgh used magnetic resonance imaging (MRI) scans of 2,750 women and 2,466 men; examining the volumes of 68 brain regions. Additionally, the research team measured the thickness of the cerebral cortex – the brain region responsible for consciousness, language, memory, and perception.

The team found that, on average, women tended to have significantly thicker cortices than men. In past studies, cortex thickness is positively correlated with higher scores on a variety of cognitive and general intelligence (GI) tests.

Interestingly, the researchers discovered that men have larger brain volumes in every subcortical region, including the amygdala (responsible for decision-making, emotions, and memory); the hippocampus (memory and spatial awareness); striatum (inhibition, learning, and reward-processing), and thalamus (information processing and neuronal synthesis).

WHERE WOMEN EXCEL

Diane Helpern, Ph.D., past president of the American Psychological Association (APA), says “…it seemed clear to me that many between-sex differences in thinking abilities were due to (mistakes) in research, and bias and prejudice … I changed my mind.”

Why did the former president of perhaps one of the world’s most prestigious institutions for psychological research change her mind? “There was too much data pointing to the biological basis of sex-based cognitive differences to ignore,” Helpern says.

So what sets women apart according to Dr. Helpern?

– Higher levels of verbal ability.
– Stronger reading comprehension and writing ability.
– More attuned fine-motor skills.
– More adept at retrieving information from long-term memory.
– Faster perceptual (sensual interpretation) speed.

Larry Cahill, Ph.D., professor of neurobiology at the University of California at Irvine, cites a 70-article issue published in the Journal of Neuroscience Research. In that article, neuroscientists state the following:

– Women have a larger hippocampus in proportion to total brain size. The hippocampus is known to play a role in learning and memory (particularly, long-term memory.)

– Women’s memories tend to be more vivid and emotional. (They can “go back in time,” so-to-speak, better than men.)

THE UNIVERSITY OF PENNSYLVANIA STUDY

Scientists at the University of Pennsylvania took images of 521 female and 428 male youths. After examining the scans, the research team found that “females’ brains consistently showed more strongly coordinated activity between hemispheres…”

In other words, the female brain may be more “skillful” regarding how the left and right hemispheres of the brain communicate. Also known as hemispheric lateralization, this innate brain function may play a role in enhanced cognitive ability.

Similarly, scientists discovered that, on average, women have more blood flow to the brain. Some studies show that an increase in cerebral blood flow (CBF) may affect cognition:

“Using brain imaging data from 46,034 men and women, (researchers) found that women’s brains were significantly more active (with higher blood flow) in many more areas than men’s brains, especially in the prefrontal cortex, which is involved with focus and impulse control, and the emotional areas involved with mood and anxiety.”

Researchers posit that these differences in cerebral blood flow between men and women may help explain why women tend to “be stronger in empathy and intuition, as well as self-control,” while – on the minus side – “why they may be more vulnerable to anxiety and depression.”

KEEPING YOUR BRAIN HEALTHY

While plenty of differences exist between the male and female brain, proactively caring for its health should be considered a priority.

With that in mind, here are some top tips, according to experts, for keeping our most valuable asset healthy:

– Get mental stimulation: “…scientists have found that brainy activities stimulate new connections between nerve cells and may even help the brain generate new cells.”

– Get moving: “Exercise also spurs the development of new nerve cells and increases the connections between brain cells (synapses).”

– Eat right: “Good nutrition can help your mind as well as your body … fruits, vegetables, fish, nuts, unsaturated oils and plant sources of protein.”

– Improve your blood pressure: “Use lifestyle modification to keep your pressure as low as possible.”

– Mind your emotions: “People who are anxious, depressed, sleep-deprived, or exhausted tend to score poorly on cognitive function tests…good mental health and restful sleep are certainly important goals.”

RESOURCES:
https://medicalxpress.com/news/2013-08-left-brain-patterns-cortical-interaction.html
https://stanmed.stanford.edu/2017spring/how-mens-and-womens-brains-are-different.html
https://womenshealth.com/how-womens-brains-really-are-superior/
https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young
https://www.ncbi.nlm.nih.gov/pubmed/28155036

Harvard Psychologist Reveals: People Who Meet You Decide These Two Things In Seconds

February 15, 2018 by Power of Positivity

“If someone you’re trying to influence doesn’t trust you, you’re not going to get very far; in fact, you might even elicit suspicion because you come across as manipulative. A warm, trustworthy person who is also strong elicits admiration, but only after you’ve established trust does your strength become a gift rather than a threat.” ~ Amy Cuddy, Harvard social psychologist

“Thin Slicing”

That’s the term psychologists give to the human tendency to decide upward of 13 things about someone… within mere seconds of meeting them.

For better or worse, people make judgments about things like your conscientiousness, intelligence, and status within moments. Relatedly, experts say it takes roughly three seconds for someone to determine whether or not they like you.

Harvard professors and psychologists Amy Cuddy, Susan Fiske, and Peter Glick have been studying the science of first impressions for nearly two decades, during which time they’ve continually uncovered, researched, and analyzed human displays of behavior within these ‘first impression‘ moments.

The two crucial things people decide

In her book, “Presence,” Cuddy explains that people answer two vital questions shortly upon first meeting you:

1. Can I respect this person?

2. Can I trust this person?

Psychologists categorize these questions into the dimensions competence and warmth, respectively. In situations that are high stakes, say, a business negotiation or an interview, it is ideal to be seen as both.

The good news is that once you’ve earned respect, you generally earn trust as well; the same goes for earning trust and, subsequently, respect. But this wasn’t, and isn’t, always the case.

Two different worlds

In her book “Presence,” Cuddy uses the following two examples: the business environment and human evolution. In the former world, the competence one ‘exhibits’ by ‘earning’ respect is seen as more valuable than trust and warmth.

This makes sense from the perspective of a stakeholder. If you’re an employee or investor, for example, you want to know that the day-to-day operations are overseen by people with the aptitude and knowledge to get the job done. Their trust? Meh. Not so important at the time.

(History hasn’t been too kind to this viewpoint. See: The Great Recession, Savings and Loan Scandals, Bernie Madoff, Bear Stearns…)

Contrast the business world with early evolution – an even more “dog-eat-dog” environment than commerce. Our distant ancestors’ ability to determine the trustworthiness of individuals within their tribe or village was paramount to survival.

Cuddy agrees. “From an evolutionary perspective, it is more crucial to our survival to know whether a person deserves our trust.”

It makes sense. Put yourself in the position of a village or tribal leader in the early days of man. Some chucklehead just ran off with a week’s supply of food, and people are going to get hungry. Now, you not only need to forage for more food, but you also need someone else to pick up the slack of the thief who bolted.

You stumble across some burly dude assembling a nice hut; he has built a warm fire with a rabbit roasting on a spit. Not only will this guy join your village, but he’ll also start hunting right away. Jackpot? Not so fast.

Remember, someone dictates our trustworthiness and respect factor within seconds of meeting us. In this hypothetical scenario, what if the talented loner hasn’t established trust? More likely than not, you’ll walk away from the burly hunter. The paradigm has shifted.

Trust, then respect

In the grand scheme of things, trust matters more than respect. The warmth and camaraderie, or lack thereof, is the most critical factor in how people evaluate you.

Let’s consider the implications of this. Once again, the trust (therefore, the warmth), or lack thereof, is the most critical factor in how people evaluate you.

This quick evaluation affects your:

– personal and professional relationships
– work (present and future)
– influence
– promotability
– earning potential
– intimacy
– self-respect
– and others…

Making a good first impression

Now that you understand the various ways in which your perceived trustworthiness can impact your life, let’s talk about how you can make a good first impression!

– Get some sleep!

Research shows that facial cues reflecting the loss of sleep or exhaustion correlate with observer-held beliefs of lower intelligence.

– Smile (naturally)

A pleasant smile enhances a person’s attractiveness. People who smile often are seen as approachable, trustworthy, and open to conversation. A Joker-like grin, however, appears forced and naïve.

– Relax!

If you’re acting naturally (with maybe a bit of emphasis for high-stake situations), you have no reason to be anxious or tense. Relaxation is critical for the next tip, as well.

– Be yourself!

The confidence to be yourself is not only freeing; it shows authenticity. Authenticity is a close cousin of trustworthiness. Someone is more likely to extend trust and respect if you be the things that make you an individual; something that is applicable even if the other person doesn’t particularly “like” your personality!

Sources:
http://www.businessinsider.com/harvard-psychologist-amy-cuddy-how-people-judge-you-2016-1
http://www.businessinsider.com/science-of-first-impressions-2015-11/#if-youre-trustworthy-1
https://www.psychologytoday.com/blog/media-spotlight/201605/the-science-making-better-first-impression

Mental Health Experts Explain 7 Things That Make People Have OCD

February 15, 2018 by Power of Positivity

Most people know OCD by its media portrayal of people who are obsessively afraid of germs, which causes them to compulsively wash their hands. OCD has many different manifestations than just germs and hand cleaning, however. It is also more common than people might think. But what causes OCD? Mental health experts have an explanation for the top causes of obsessive-compulsive disorder.

Here Are 7 Things That Experts Think Cause People To Have OCD

1. Traumatic brain injury

When it comes to the brain, injuries are taken very seriously, especially in the brains of children and teens. Their brains are still developing, and disruptions to that development can cause all kinds of problems. One of the suspected causes of OCD symptoms developing, especially in children and adolescents, is a traumatic brain injury (TBI). One study found that within 12 months of a TBI, 30% of children developed OCD.

“In addition to changes in cognitive function, behavior, and mobility, TBI can trigger symptoms of OCD including obsessions and compulsions. OCD following a TBI usually occurs soon, if not immediately, after the event has taken place,” says Owen Kelly, PhD, CPsych.

2. Inflammation

No, your sore joint isn’t the cause of OCD, but inflammation in the brain might just be. Recent studies have found that people who have OCD showed inflammation in certain parts of their brain. In fact, these people were found to have inflammation that was 32% higher in their brains than those who did not have OCD.

“Our research showed a strong relationship between brain inflammation and OCD, particularly in the parts of the brain known to function differently in OCD. This finding represents one of the biggest breakthroughs in understanding the biology of OCD, and may lead to the development of new treatments,” says Dr. Jeffrey Meyer.

3. Overprotective parenting

Some parents are incredibly overprotective of their children, but being too involved may be causing OCD symptoms in their children. Children who had a lot of responsibility and were subject to extremely strict rules were more likely to express symptoms of OCD.

This isn’t just about parenting, either: “If you go to a strict school where you don’t ever break the rules, it can predispose you to OCD,” says professor of psychology, Meredith E. Coles, PhD.

4. Feeling out of control

People who struggle with a fear of losing control are more likely to develop OCD, research suggests. After all, the obsession and compulsion are part of maladaptive coping mechanisms and self-soothing rituals.

“We hypothesize that people’s fears and beliefs about losing control may put them at risk for a range of problems, including panic disorder, social phobia, OCD, post-traumatic stress disorder, generalized anxiety disorder and others,” says psychology researcher, Adam Radomsky, Ph.D.

Therefore, being afraid of losing control is the perfect breeding ground for someone to develop an obsessive-compulsive way to cope with that specific fear.

5. Feeling guilty

Fear of losing control isn’t the only way to develop obsessive-compulsive coping mechanisms. Research also finds that people who fear guilt may be more at risk for developing OCD. An obsessive thought that causes someone to feel guilty creates fear. As a result, it evolves into compulsive self-soothing.

“In our opinion, OCD patients are not more prone to guilt than other people but they fear feelings of guilt, and many rituals and avoidance behaviors are motivated by the need to avoid this emotion in the future,” says Dr. Gabriele Melli.

There are also other fears that will lead people to OCD symptoms, but guilt and losing control are the most common.

6. Poor sleep habits

Our brains need sleep to recharge and repair. When we deny them sleep, all kinds of things can happen to our brains. OCD may develop when people have poor sleeping habits or sleeping patterns that vary from night to night.

“Your bedtime and the number of hours that you sleep predicts your ability to control or resist obsessive thoughts,” adds Dr. Coles.

OCD is a mental illness that is developed in the brain. Therefore, it only makes sense that when we deny our brains one of the things it needs most, we put ourselves at risk for developing a compulsive disorder.

7. Issues in utero

There are many different issues during pregnancy that can put a child at risk for developing OCD in childhood. For example, smoking cigarettes during pregnancy, as well as being born prematurely, can put a child’s brain at risk for developing OCD.

According to a recent study by a group of scientists, “perinatal factors, especially maternal smoking during pregnancy, breech presentation, cesarean section, preterm birth, low birth weight, being large for gestational age, and Apgar distress scores, were associated with a higher risk of developing OCD…”

Children have to get all the correct nutrients and spend the correct amount of time gestating in order for their brains to fully develop. Moreover, any disruption to this can often cause the development of obsessive-compulsive behavior later in life.

Final thoughts

OCD is not something that has to control someone’s life. Some OCD is mild, and not all of it is debilitating. Like most things in life, OCD is a spectrum and often has to do with the things that happened to us, or that we experienced, as children. Untreated, less mild OCD can cause a lot of issues going about your day-to-day life. But here is the excellent news. With the proper treatment, you can control OCD. It’s important to know where OCD comes from so that those who find themselves developing these symptoms can properly get help to move forward in life.

References:
https://study.com/academy/lesson/what-is-ocd-symptoms-causes-and-treatment-for-obsessive-compulsive-disorder.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2536546/
https://consumer.healthday.com/mental-health-information-25/obsessive-compulsive-disorder-news-506/ocd-may-be-linked-to-inflammation-in-the-brain-study-723906.html
https://www.verywellmind.com/ocd-and-traumatic-brain-injury-2510479
https://www.rd.com/health/conditions/causes-obsessive-compulsive-disorder/
https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2565603
http://www.huffingtonpost.in/entry/guilt-sensitivity-ocd_us_5898b015e4b09bd304bc8d1d

Researchers Explain Why People Need Alone Time to Stay Healthy

February 15, 2018 by Power of Positivity

So many people equate being alone with loneliness, but those two words are actually not synonymous. Loneliness is a painful feeling people get from being alone because they haven’t learned how to enjoy their own company; being alone, however, is simply a state of being, neither good nor bad. When we have the experience of being alone, we can either take that time to relax and enjoy the solitude, or we can allow anxiety and discomfort to overtake us.

Many people fear the idea of sitting with their own thoughts without the numerous distractions available to them. They’d rather text someone, scroll through Facebook, or do something else to keep their mind busy than actually be alone with themselves.

Some people love spending time alone, while others dread it – it really depends on the individual; however, we ALL require some amount of solitude in order to maintain our sanity. Even the most extroverted people need a little time with their own thoughts to process their day or just life in general. No matter how you might feel about having “me” time, science proves that it does your mind and soul a lot of good.

Here’s why spending time alone is good for your well-being:

“What a lovely surprise to finally discover how unlonely being alone can be.” – Ellen Burstyn

1. It gives you a chance to recharge

This world creates a lot of stress and anxiety on a daily basis, and we’d all go crazy if we didn’t retreat to a quiet, relaxing place every once in a while. Our brains have to process so much information throughout the day, and all the social interactions can easily drain us (especially introverts!).

“Constantly being ‘on’ doesn’t give your brain a chance to rest and replenish itself,” Sherrie Bourg Carter, Psy.D. wrote in an article on Psychology Today. “Being by yourself with no distractions gives you the chance to clear your mind, focus, and think more clearly. It’s an opportunity to revitalize your mind and body at the same time.”

However, it does matter what you choose to do with your alone time. Being on your phone or watching TV all night doesn’t allow your mind to rest the same way that doing creative, restorative things does. You want to try to minimize the amount of distractions so that you can truly get a relaxing, enjoyable experience from yourself rather than attempting to mask the reality of being alone with something that just keeps you busy.

For example, writing, drawing, coloring, or doing yoga will get your mind into a “flow” state, while being on technology generally will just bring more stress, make you lonelier, and overload your mind with information.

2. It helps you form a better connection to yourself

Most people don’t have much time to process their own thoughts because of our “always on” society. We have to answer to so many people throughout the day and deal with various responsibilities, and when it comes time to go home for the day, we really don’t have much time left for ourselves. This is why carving out some alone time in your schedule is vitally important, because otherwise, you run the risk of becoming disconnected from yourself, which can lead to mental health problems.

When you take time to reconnect to the “real you,” it can help you to uncover any masked feelings and get to the root of any issues. It can also help you to form a practice of self-love and self-care, which helps you stay grounded and promotes a positive mindset. Plus, a lot of times, we sacrifice what we really want to do in favor of what others want to do.

However, spending time alone ensures that you’ll get to utilize that time in a way that truly makes you happy, which will only deepen your connection to yourself!

3. Alone time gives you a chance to reflect

So often, we go through our days on autopilot, just trying to make it to the finish line. However, being so busy can make us lose sight of what we’re even running after in the first place. This is where solitude comes into play. Choosing to be alone for a while gives you a chance for some much-needed introspection, where you can think about where you’re at in life and how much that differs from where you want to be. This opportunity may give you some insight into changes you’d like to make in your life, or maybe, you’ll find that you’re perfectly happy with how things are going. Either way, without any alone time, you can’t effectively “check in” with yourself and have that important conversation.

Final thoughts

Sadly, much of the world is suffering from a loneliness epidemic, which scientists think stems from our modern way of life. Technology connects us in some ways, but it also has largely replaced face-to-face interactions, which we absolutely need for our well-being. We feel more disconnected from ourselves and others, and yet fear connection at the same time. One study even found that some people would rather administer electric shocks to themselves than be alone doing nothing for just 6-15 minutes! This shows just how uncomfortable we’ve become with our own selves, and also proves that we need to reconnect to ourselves now more than ever before.

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Final thoughts

Here’s why spending time alone is good for your well-being:

1. It gives you a chance to recharge

2. It helps you form a better connection to yourself

3. Alone time gives you a chance to reflect

Final thoughts

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Sources:
http://www.businessinsider.com/harvard-psychologist-amy-cuddy-how-people-judge-you-2016-1
http://www.businessinsider.com/science-of-first-impressions-2015-11/#if-youre-trustworthy-1
https://www.psychologytoday.com/blog/media-spotlight/201605/the-science-making-better-first-impression

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