Page 1482

10 Hidden Anxiety Triggers You Need to Avoid

March 3, 2017 by Chris Butler

Anxiety seems to be a near-universal condition. However, not all those with a diagnosis share the same anxiety triggers.

In the United States alone, approximately forty million adults – or eighteen percent of the population – suffer from an anxiety disorder. However, these numbers come as no surprise to most people.

The truth is that society is somewhat to blame (not to negate our sense of responsibility.) In fact, our society built a 24/7 “constantly connected” infrastructure that permeates our schools, businesses, and elsewhere. Many people are under constant pressure to succeed, most ironically by leveraging this very infrastructure. Of course, this expectation only exacerbates the problem.

“Prevention is the best cure” is a universal axiom within the medical community, including within the mental health sphere. Understanding what “triggers” specific symptoms or conditions can – in some instances – drastically reduce the likelihood of a sign or episode.

Here, we focus on ten established “triggers” that are known to induce anxiety symptoms and anxiety conditions. We hope that, by understanding what provokes anxiety, we can better mitigate any adverse consequences.

Here are ten common anxiety triggers that we need to avoid:

Living with anxiety is like being followed by a voice.
It knows all your insecurities and uses them against you.
It gets to the point when it’s the loudest voice in the room.
The only one you can hear.
– Unknown

1. Alcohol

Consumption of alcohol, as it relates to the onset of anxiety, is a “Catch-22.” After a period of dealing with stress and its related stressors, some will turn to booze to calm themselves down.

As a depressant, alcohol can “accomplish” this task – but only temporarily. After this initial period, alcohol becomes the catalyst for anxiety – and this is the actual danger in relying upon the substance to ease anxious thoughts and feelings.

Finding a more constructive and sustainable outlet is strongly recommended by medical professionals.

2. Inadequate nutrition/diet

Our brain is a “hungry” organ in that it requires specific nutritional components – at adequate levels – to function correctly. Further, as the brain uses up much of our body’s resources (i.e., energy), our gray matter must receive said nutritional components in the right amounts.

A typical “Western Diet” is heavily processed, lacking nutritional value to provide for the brain and body sufficiently. According to Dr. Eva Selhub, Contributing Editor at Harvard University’s Health Publications:

“…studies have compared “traditional” diets, like the Mediterranean diet and the traditional Japanese diet, to the typical “Western diet” and have shown that the risk of (mental illness) is 25% to 35% lower in those who eat a traditional diet.”

Nutritionists, dietitians, and other health professionals recommend minimizing the consumption of processed foods and increasing the amount of whole, natural foods we eat.

3. Anti-social behavior

Depending on one’s personality, the desire to engage with fellow human beings can fittingly range on a scale of 1 to 10. Introverts, for example, require sparse social interaction, while extroverts require social interaction as a means of energy and motivation.

Secluding oneself to the extreme, however, can cause some unintended consequences. Too much solitude, particularly for introverts, can result in some serious overthinking – a prelude to an anxiety episode.

This is a highly individualistic and subjective recommendation, but we should seek some social outlet to better our mental health.

4. Certain sensory inputs

Certain lights smells, or sounds can (sometimes, inexplicably) negatively affect our state of mind. In addition to being an annoyance, they cause a stress reaction – and, more specifically, an anxiety reaction.

Noise, especially loud or blaring sounds, can activate and heighten the activity within the amygdala – a part of the brain responsible for the “fight or flight” response. Smells and sounds are much more nuanced but trigger anxiety in some.

Understanding and accepting the notion that certain stimuli can provoke an anxiety response, we are better equipped to manage our environment.

5. Overworking

The determination to push ourselves and create a better life is a respectable trait. However, some individuals possess a drive that – at a certain point – becomes more of a liability than an asset. Such folks do not “live in the moment” of any marked success but instead succumb to the “next big thing.”

Constantly working to achieve this “next big thing” can alter brain chemistry to where any perceived “setback” can ignite a sense of anxiety.

Practicing mindfulness, meditation or gratitude can help keep things in perspective.

6. Lack of sleep

Sleep is essential to the normal functioning of the brain. When we deprive ourselves of this vitally-important state, many unintended consequences can surface. This includes, of course, adverse psychological outcomes.

Lack of sleep often leads to an inability to sleep, aka insomnia. Ultimately, our mental and physical health suffers as a result.

If getting a good night’s rest becomes a consistent problem, you must seek medical advice.

7. Low blood sugar

The brain is a hungry organ; it requires a steady supply of glucose and other nutrients to function correctly. We’re susceptible to diabetes-like symptoms – shakiness, dizziness, weakness, etc.

Furthermore, low blood sugar creates unnecessary stress for the brain. As a result, the brain will perceive this inadequacy as a threat, which can trigger an anxiety episode.

The solution is to consult a physician, nutritionist, or another expert who can recommend a dietary regimen that benefits your unique needs.

8. Poor stress management

Without an excellent ability to manage stress, we’ll quickly succumb to anxiety triggers – both internal and external. Stress creates and exacerbates thoughts and feelings of anxiety, making stress management a priority for those who desire to alleviate anxiety and its associated symptoms.

Practicing mindfulness and deep breathing can help in dealing with these triggers.

9. Negative thought patterns

Negative thoughts breed negative thoughts, the consequences of which can be devastating. As necessary, negative thought patterns tend to worsen over time, resulting in a negative spiral that some cannot manage to get out of.

Positive activities can counteract some or all of the anxiety experienced due to such thought patterns. Sports, meditation, or yoga are all activities that can reduce negative and anxious thought patterns.

10. Loss of direction

Those who once had “a vision” for their life – and (realistically or perceivably) saw this vision crumble – are prone to experiencing high levels of depression, anxiety, and other mental health conditions.

These folks tend to be highly competitive and goal-oriented individuals. Therefore, losing your sense of purpose is devastating. Similarly, others who “lose their way” tend to experience bouts of anxiety.

Indeed, mindfulness, meditation, and practicing gratitude can help put things in perspective. Practice sitting in silence consistently. As a result, you may find the ever-elusive answer to this complicated problem.

These Habits Help You Avoid Your Anxiety Triggers

1. Poor health triggers anxiety

Your physical health can impact your mental health. Poor health causes you to feel lethargic, be tempted to overeat, and to feel depressed. Therefore, it limits your ability to work and go to school. Living day in and day with poor health could be one of your hidden anxiety triggers.

2. Too much alcohol

Alcohol is a known depressant. Large amounts of alcohol can cause feelings of sadness and depression. While drinking alcohol, people have reported that they sometimes feel nervous and anxious. So the more alcohol you drink, the more likely you will develop temporary anxiety and depression symptoms.

3. Poor diet

Your diet is an essential factor in your mental health. What you eat impacts your body, but a poor diet also hurts you mentally. There’s a clear connection between what you eat and the risk of depression. Studies show that a healthy diet is associated with a lower risk of depression and its side effects.

4. Dehydration

Dehydration is another one of the anxiety triggers you may have overlooked. Water, in many ways, is a nutrient for your brain. Not drinking enough water causes your brain to work slower and not function properly. If you’re feeling anxious, try drinking extra water to see if it helps you feel better.

5. Lack of sleep

Don’t underestimate the power of a good night’s sleep. Anxiety and sleep disorders go together. Sleep deprivation makes you prone to worry, fear and sadness. Even people who don’t usually experience anxiety have feelings of anxiety when they’re sleep-deprived.

6. Negative thoughts

Your negative thoughts could be one of your anxiety triggers. If your thoughts are rooted in pessimism, it will negatively affect your mental health and how you feel. It’s easy to allow negative thoughts to repeatedly cycle through your mind until you feel anxious and depressed. Breaking the negativity is key to letting go of your negative thoughts.

7. Social isolation

Did you know loneliness and social isolation are proven anxiety triggers? Prolonged isolation can harm your mood. It puts you at risk for mental and physical health problems like

Depression
Substance abuse
Anxiety
Dementia
Heart disease
Diabetes

8. Fluorescent bulbs

Did you know that those fluorescent bulbs you shop under at the store and sit under at work or school could trigger your anxiety? Fluorescent bulbs have higher levels of blue light. Blue lights interrupt your ability to sleep. They also flicker more than other light bulbs, which leads to stress or anxiety for sensitive people.

9. Some medications

Certain over-the-counter or prescription medications can trigger anxiety symptoms. The ingredients in these medications cause you to feel uneasy. These feelings lead you to feel anxious or unwell. Medicines that cause you to feel unwell include:

Cough medicines
Decongestant medications
Birth control medications
Weight loss medications

10. Caffeine

You may have heard of the caffeine jitters. These jitters make you feel almost the same as if you experienced a frightening situation. Your heart beats faster, your hands will get clammy, and you feel ready to run away. Caffeine is a stimulant. It sets off your fight-or-flight responses, which can trigger your anxiety and, for some people, cause an anxiety attack.

9 Habits To Help You Avoid Your Anxiety Triggers

Now that you understand some of the leading causes of your anxious feelings try making these changes to your routine.

1. Stay hydrated

Being thirsty can lead to stress and trigger anxiety. Even mild thirst can lead to calm anxiety. Increase your water intake with these suggestions.

Keep your water bottle with you all the time.
Drink some water every time you go to the bathroom
Order water when you eat outside
Drink water after you work out
Serve water at mealtimes
Eat water-filled veggies and fruits
Drink herbal teas

2. Avoid too much alcohol

If you know it may tempt you to drink too much, try these tips when you’re going out for a drink.

Avoid drinking alcohol on an empty stomach-Eat a light meal before you drink alcohol.
Drink water and alcohol together-For every alcoholic drink you have, drink a glass of water.
Sip your drink-Take your time and drink slowly.
Limit yourself to only one alcoholic drink per hour
Set a limit on how you drink at one sitting

3. Understand how God cares for you

Understanding how God cares for you can give you hope and peace of mind. Your spiritual health is closely related to your mental health. When you nurture your relationship with God, it helps you trust him in those things in life that are out of your control. Your growth in understanding God and how he’s working in your life through:

Read scripture-Read Psalms for comfort
Give your troubles to God-Choose to pray about your worries. Ask God to help you trust him with the outcome.
Find a faith community-Find other people of faith who will help you grow in your relationship with God.

4. Stay healthy

Stress from an illness throws you off both emotionally as well as physically. Good self-care helps you stay healthy. Follow these self-care practices for optimum health and less anxiety.

Lower your alcohol intake
Eat a balanced diet
Stay active
Get your blood pressure checked regularly
Avoid sugar and high fats
Don’t smoke

5. Relieve your stress

Stress buildup leads to anxiety triggers. You can relieve your stress by doing these activities:

Being outside in nature
Exercising
Walking
Reading
Yoga
Social interactions
Owning a pet
Growing in your faith with God

6. Get enough sleep

Lack of sleep can make you more anxious. So even missing as little as one hour of sleep can make you feel more stressed and irritable. It affects your memory and even your muscles. People who struggle with anxiety feel the effects of sleep deprivation more than people who don’t have anxiety. Create a bedtime routine to help you sleep better, such as

Keep your bedroom dark and cool.
Avoid eating food or drinking alcohol too close to bedtime
Take a bath or read a book to relax before you go to bed
Avoid using your computer or smartphone close to bedtime
Take a calcium-magnesium supplement to help you sleep

7. Avoid negative thought patterns

Sometimes, the same way that you think can make you more anxious. When you’re focused on the negative things in your life, it affects how you feel about your life. It’s easy for your mind to wander, causing everything to look darker than it is. The next time you feel alone, sit down and make a list of all the people in your life. This could be your family, friends, church friends, people in your groups, or school. This can help you fight the lie that no one cares for you.

8. Avoid too much caffeine

Limit how much caffeine you drink. Curb your caffeine habit by following these simple tips:

Drink herbal teas during the day
Shorten how long your coffee brews
Read the labels of your drinks. Even some coffees contain caffeine
Drink a smaller cup of coffee
Limit how many cups of coffee you drink each day

9. Stay socially active

Staying socially active is one way to break your anxiety. Avoiding people is harmful to your mental health. Even if you don’t feel like it, try to get out with friends or family several times a week. Other ways to stay socially active include:

Attend church meetings or Bible studies
Join a book club or hobby group
Talk to your neighbors
Join your co-workers after work for a drink

Final Thoughts On Identifying Your Anxiety Triggers

It may surprise you how your everyday life experiences can be anxiety triggers. Simple things like being dehydrated, not eating well, or even missing out on some sleep, can trigger your feelings of anxiety. You can avoid these anxiety triggers by following some tips listed here.

Researchers Reveal The Secret ‘Lazy’ Habits That Make You More Creative

March 3, 2017 by Power of Positivity

Do people call you a daydreamer? If so, you are probably a person with creative thinking skills.

Definition of DAYDREAM : a pleasant visionary; usually a wishful creation of the creative imagination – Merriam-Webster Dictionary

Re-read the definition of daydream above. Do you notice any word or phrase that in some way relates to the title of this article? The one that catches the eye is “wishful creation of the imagination.”

People daydream in a variety of ways and for many reasons. For example, many us will daydream at work or while doing something tedious. Desiring to escape the monotonous boredom that is work, we’ll allow (or not allow) our minds to drift.

It’s a pleasant escape. A “breakaway” from the routineness of life. Of course, as with most attempts to escape the drudgery that is work, daydreaming is frowned upon. Most people consider daydreaming a “lazy” habit – a waste of time. Well, such notions are completely untrue.

And according to recent research, the act of daydreaming can spark creativity. In fact, according to an article published in Nature Reviews Neuroscience, daydreaming may actually be one of the best ways to be more creative.

Researchers Reveal This ‘Lazy’ Habit Is The Secret To Unlocking Your Creativity

If you think the mind grinds to a halt when you’re doing nothing, think again. Spontaneous thought processes – including mind-wandering, but also creative thinking and daydreaming – arise when thoughts are relatively fee from deliberate and automatic constraints. Mind-wandering is not far from creative thinking.

The above is a word-for-word summary of a study undertaken by the University of British Columbia (UBC). The underlying message throughout the study is quite simple: that thoughts are dynamic and flowing, even in states of rest:

“Mind-wandering is typically characterized as thoughts that stray from what you’re doing…but we believe this definition is limited in that it doesn’t capture the dynamics of thought,” says Kalina Christoff, lead researcher and professor of psychology at UBC. In other words, the notion that daydreaming is the habit of a lazy mind is simply untrue.

The authors take this a step further, proposing that mind-wandering/daydreaming is actually our default mental state: “…we propose that mind-wandering isn’t an odd quirk but rather, something that the mind does when in enters into a spontaneous mode,” says Christoff.

Perhaps the most astonishing proposal of the study, however, is that creativity and novelty could not exist without spontaneous thought. Humans couldn’t paint masterful pieces, write beautiful poetry, or discover the next breakthrough medical cure without this capability.

Daydreaming is essential to the creative process because it frees up cognitive resources that would be directed elsewhere. The brain is “freed” of its responsibilities, and given the opportunity to explore the abstractions it otherwise would not. The ability to think in the abstract, of course, is the foundation of creative thought.

The Caveat of Being a Creative Type

Of course, constant daydreaming can be counterproductive to our efforts – even to our health. Researchers involved in the study say that permitting the mind to constantly drift aimlessly can manifest into a mental illness, such as anxiety, depression, and attention deficit hyperactivity disorder (ADHD). The reason: “Sometimes the mind moves freely from one idea to another, but at other times it keeps coming back to the same idea, drawn by some worry or emotion.”

The solution, then, is to recognize when thought patterns become negative and discover something else to occupy it. Another idea is to allocate a certain amount of time each day to allow our minds to wander simply, preferably when we are in a positive state of mind.

Elaborating further, the research team is exploring the very real possibility of a link between mental illness and the normal variation of thought processes. In essence, that there is some part of each one of our brains that resembles what are thought of as disorders, including ADHD and anxiety.

The interesting thing? These “illnesses” can produce excellent and creative things. As one of the study’s researchers says: “The anxious mind helps us focus on what’s personally important; the ADHD mind allows us to think freely and creatively.” Not only is this very well put, it’s very true.

Daydreaming is looked down upon because our society has become so task-oriented. We have jobs, families, and other responsibilities. Our 24/7, “always on” society has made us productive and prosperous while shunning our propensity to dream.

Some of the most brilliant minds to have ever existed were daydreamers: inventors, artists, writers, poets.

Albert Einstein, arguably the greatest scientist to have ever lived, once said:

“I am enough of an artist to draw freely upon my imagination. Imagination is more important than knowledge. Knowledge is limited. Imagination encircles the world.”

9 Natural Ways To Prevent Cavities and Relieve Tooth Pain

March 3, 2017 by Power of Positivity

Tooth pain is both an incredibly annoying and ache-ridden experience. It can result from several things: dental decay, injury, and infection among them. Often, tooth pain is exacerbated by one or more activities, such as: biting and chewing food, oral contact with hot or cold foods, swelling of the gums, and so on.

Developing cavities is also a common cause of tooth pain, and usually results from progressive tooth decay. Cavities occur when enamel (the hard, outer layer) of the teeth is exposed to acid-producing bacteria, which forms a sticky layer of plaque. Left untreated, this bacterial film effectively erodes the minerals contained in enamel.

The best way to counteract tooth pain is – you guessed it – to prevent it in the first place. This is achieved through good oral hygiene habits; such as brushing twice a day, using mouthwash, and flossing regularly.

That said, tooth pain can still surface despite the practice of regular oral hygiene. To complicate matters, treating the root cause (no pun intended) of tooth pain can be expensive and time-consuming. Fortunately, there are natural remedies that may be successful in alleviating some of that dastardly pain.

Here are nine natural remedies for tooth pain and cavities:

A word of caution, first: you may need to try one, two, or even more remedies to discover what works for you.

1. Cold or ice water & lemon juice

Lemon juice has proven to be an effective cavity fighter. Mix some of this potent juice with a glass of cold or ice water and rinse 3-4 times daily.

Also, ice may be used as a pain reliever. Wrap a few cubes in a hand towel (or paper towel) and apply to the area near infected tooth. This should relieve and numb some of the pain.

2. Cranberry juice

Per the Dental Health Magazine, drinking 3-4 ounces of (sugar-free) cranberry juice can help prevent some of the bacteria that causes tooth decay.

Consumption of cranberry juice may complicate the health of individuals with kidney disease, and potentially those on blood thinners. As such, it is necessary to consult with a health professional in these circumstances.

3. Take Vitamin D

Some research exists showing that people with higher vitamin D levels are at lower risk for developing gum disease and other conditions. The solution here is quite simple: get out into the sun! For some reason, if sunlight exposure is not possible, prioritize the vitamin in your diet or supplement it.

4. Apply alcohol

No, we’re not suggesting that you drink booze to relieve the pain. Applying (not consuming) alcohol-heavy substance (e.g. vanilla extract) can relieve tooth pain in the short-term. Simply apply a small amount directly onto the problem site to provide some relief.

5. Tea tree oil!

Dental Health Magazine also recommends applying tea oil to help promote oral health. While the pain relieving properties of this essential oil are up for debate, it does serve the role of preventing serious dental conditions such as gingivitis and gum disease.

6. Rinse with salt water

The combination of warm water and salt (preferably, sea salt) has shown to alleviate some forms of tooth pain. The prescription here is quite simple: mix a small glass with a teaspoon or two of salt and rinse for 30 seconds. Of course, do not swallow! Gross…

7. Brush with mustard oil

Okay, so this suggestion doesn’t sound all that appealing… but mustard oil is another oil product with pain-relieving properties. Mixing mustard oil with lemon juice (of course!) and brushing 2 or 3 times per day may alleviate tooth pain. Those with cavity problems should consider brushing with the combination immediately prior to brushing with toothpaste to counteract symptoms.

8. Wheatgrass?…

Yes, wheatgrass…or wheatgrass juice. Like most items on this list, wheatgrass contains elements that promote pain relief. Wheatgrass is different, however, in that it can be either chewed or consumed as a drink. Wheatgrass also contains preventative elements that may be beneficial for averting tooth decay.

9. Lemon!

Okay, about time we went ahead and gave lemon its due credit. The fruit contains potent anti-bacterial properties that are beneficial in many ways… simply chewing on a slice of lemon can bring clean up some of that bacteria. Mixing lemon – in the form of lemon juice – and brushing your teeth has additional benefits such as preventing cavities.

20 Common Causes of Anxiety & Depression

March 1, 2017 by Power of Positivity

Most people with anxiety and depression can’t provide an exact reason why they developed it in the first place. Aside from an individual experiencing a traumatic event, comprehending what exactly happened to cause it is often a futile endeavor.

In most instances, depression and uneasiness do not have a single cause. Medical professionals state that depression and anxiety surface from a few factors, including genes, past experiences, current circumstances, and others.

Understanding why one is suffering is not the most important thing. People with the disorders must understand that it is not their fault, as it can happen to anyone.

However, some lifestyle choices or experiences can contribute to or directly cause mental health concerns. The condition may be acute (short-term) or chronic (long-term), depending on the underlying cause. Knowing this is powerful, as we can counteract some things that instigate the conditions.

“Don’t believe everything you hear – even in your own mind.” – Dr. Daniel Amen

Common Lifestyle Causes of Depression and Anxiety

1. Substance Abuse

People abuse substances such as recreational drugs and alcohol for many reasons. Substance abuse is a habit that may form at any time, including during childhood and teenage years.

Drugs and alcohol can rewire your brain’s neurochemistry, disrupting communication between neurotransmitters. The neurotransmitters are the chemicals that allow your brain and body to communicate, and they control every physical and psychological experience. Individuals susceptible to depression and anxiety who engage in drug use are more likely to develop mental illness.

2. Overworking

Becoming exhausted because of too much of a heavy workload causes stress reactions within the body. When the brain is exposed to chronic stress, its delicate chemical balance is interrupted.

3. Grief and Trauma

A common talking point in the news is the prevalence of Post-Traumatic Stress Disorder (PTSD) in military members. Being a witness or victim of violence can trigger a biological reaction that evolves into full-blown uneasiness and depression.

Feelings of grief following the death of a loved one or friend, though uncomfortable, can serve as a good healer. However, prolonged grief in susceptible demographics can cause mental health issues.

4. Anxiety About Health Conditions

People diagnosed with untreatable health conditions may be at an increased risk of becoming depressed. Age-related illnesses or diagnoses of a terminal condition such as Parkinson’s Disease, Alzheimer’s, cardiovascular disease, or cancer often induce panic and helplessness. Of course, prolonged exposure to these feelings can manifest as depression.

5. Sudden and Stressful Changes

During the infamous Wall Street Crash of 1929, which led to the loss of billions of dollars and laid the foundation for the Great Depression, 23,000 people committed suicide. At the time, this number was the highest number of suicides ever in one year.

Sudden and stressful changes like what occurred on Wall Street can happen in your life. These events quickly cause anxiety and depression as life changes drastically.

6. Poor Self-Image

Low self-esteem and poor self-image can trigger anxious feelings and depression. People with self-esteem problems are more likely to engage in behaviors considered a health risk, including smoking, alcohol and substance abuse, and poor diet.

Research shows that there is a correlation between negative self-image and suicide. A continually negative picture of oneself can lead to obsessive thought patterns about appearance, money, reputation, and other aspects of your life.

7. Isolation or Rejection

Humans are naturally social creatures, requiring social interaction to function. We long for intimacy and desire another person to care for, love, and support. Isolation, separation from other human beings, rejection, and refusal of others to accept or consider you as part of something, are counterintuitive to the brain’s innate social cognitive functions.

As a result, the brain adopts opposing thought processes and forms neural networks that disturb its natural chemistry. In short, isolation and rejection can lead to a neurochemical imbalance.

8. Caffeine

While you might rely on your morning cup of coffee to wake up, it could trigger your negativity. It increases alertness, attention, and cognitive function, but only if you have a cup or two. Studies show that people with anxiety are more sensitive to the effects of caffeine.

Caffeine can trigger anxious feelings, and it could make you feel nervous and moody, too. Plus, it increases your heart rate, body heat, and breathing rate. You don’t have to cut it out of your diet entirely, but cutting back can make a difference in your life.

Caffeine isn’t always bad for you, but you must consume it in moderation. Plus, everyone has a different tolerance level, so paying attention to your limits is essential. It is a stimulant that triggers your fight or flight response and can cause you to feel jittery. Your body will feel like it is in a frightening situation.

One way to cut back is to substitute your caffeinated beverages with something else. If you choose coffee for the hot temperature, switch to non-caffeinated tea instead. Or, you could try flavored water if you drink caffeine because you need more flavor than plain water offers.

9. Past Experiences Contribute to Depression and Anxiety

Situations from your childhood or other times during the past can cause uneasiness later in life. Stress and trauma stay with you, even when you think you’ve gotten through it.

These experiences will have a long-term impact on your mental health and could involve physical or emotional abuse, losing a parent, neglect, racism, and social exclusion. Additionally, if your parents don’t treat you kindly or are overprotective, it can trigger depression later.

10. Family History

You could have a genetic predisposition to mental illness, so pay attention to whether or not the condition runs in your family. Having a parent or other relative who has depression or anxiety doesn’t always mean you will, but it does increase the risk.

11. Financial Issues

Worrying about finances can quickly trigger uneasiness. Whether you’re worried about saving money or paying down debt, you might become overwhelmed. Plus, unexpected expenses or fears involving money can cause mental health conditions.

If you can’t overcome your financial issues, you might want to see a professional financial advisor. Once you get your finances under control, you’ll feel much better and experience less uneasiness and depression. If you can’t see a professional, find ways you can cut costs and save more money.
Money provides people with a sense of security, so having financial issues takes away their feeling of being safe. Whether you’re worried about job security, salary, lack of knowledge, debt, wealth comparison, or anything else, it can impact your mental health.

12. Long-term or Chronic Stress

While daily stress like getting stuck in traffic or running late for work can cause stress, it doesn’t turn into anxiety and depression. However, long-term stress can lead to problems and worsening symptoms. Plus, stress can cause you to miss sleep, skip meals, or indulge in drinking and other detrimental behaviors that trigger uneasiness.

Stress is a normal part of life, but too much of it can trigger anxious feelings. Some of the events that could pile up and overwhelm you include:

Career stress or change
Pregnancy or giving birth
Emotion shock from a traumatic event
Physical, sexual, verbal, or emotional abuse
Change in living situation
Relationship or family problems
Death of a loved one
A cluttered home

Learning to cope with stress can help you overcome current struggles and prevent depression from setting in. If you can’t get through it, you might want to reach out to a professional to help you recognize and handle your stressors.

13. Certain Medications Might Cause Anxiety

Some medications can cause uneasiness or depression, and knowing if yours can help you overcome the issue. They make you feel generally unwell, triggering your mind and body in ways that cause anxiety symptoms. Mental health issues occur as a side effect of:

Some psychiatric medications
Medications for physical health concerns
Birth control pills
Cough medicine and over-the-counter decongestants
Weight loss medications
Recreational drugs
Thyroid medications
Medications for ADHD
Narcolepsy medications

If any prescription medications trigger your uneasiness, talk to your doctor about how it makes you feel. They can help you find another option that doesn’t make you feel that way.

14. Lack of Sleep

Not getting enough sleep can cause many issues, including mental health conditions. If you stay up late every day for a long time, it can cause or worsen symptoms. Create a realistic sleep schedule that ensures you get plenty of rest. The CDC states that adults should get at least seven hours of sleep each day because anything less can cause issues.
Sleep deprivation can trigger anxiety, but uneasiness can cause problems sleeping. It turns into a seemingly never-ending cycle, and your condition will worsen as time goes on.

15. Personality Traits

Some personality factors can cause mental health issues, with perfectionists being more likely to develop anxiety or depression than other people. Likewise, those who are easily flustered or timid experience it more frequently. A lack of self-esteem and the desire to control everything can also lead to anxious feelings.

Additionally, people who frequently have negative thoughts can struggle with mental health issues. Being upset or frustrated and saying negative things to yourself can trigger feelings of uneasiness. Try to avoid using negative words and thoughts, refocusing on positive things in your life.

16. An Unhealthy Diet

The foods and beverages you consume can affect your mental health. Some foods worsen your symptoms, triggering depression. Sugar and caffeine are two of the most common foods to cause issues, but they aren’t the only ones. Research shows that carbohydrates can also increase your risk of mental health issues because of the quick changes in blood glucose levels.

Skipping meals can also trigger anxious feelings because it makes your blood sugar drop. It makes you jittery and causes your body to believe something is wrong. Balanced meals give you energy and essential nutrients, allowing you to feel good mentally and physically.

17. Conflict

Arguments and disagreements are conflicts that trigger or worsen mental health conditions. Relationship problems can interfere with every area of your life when they affect your mindset. Learning conflict resolution strategies can make a difference, or you could talk to a professional for tips on how to overcome.

It can be hard to deal with an argument, whether it is with a co-worker, your best friend, a spouse, or a family member. Sometimes even arguing with a random person can trigger the feelings within you.

18. Worrying About a Loved One

Your uneasiness and depression don’t only stem from concerns for yourself. Many times the feelings come from being worried about someone you love. You might worry about something happening to them or how you would cope if something did happen.

Research shows that caregivers often experience anxiety because they constantly worry about the person they care for. Even when there is nothing obvious to worry about, many people have overwhelming thoughts about something serious going wrong.

Anxiety and depression can also occur due to the fear of being separated from a loved one. This situation can occur in children and adults, although many think kids are the only ones who suffer. Adults sometimes think something bad will happen while away from their children, possibly leading to them avoiding separation.

19. Public Speaking or Events

Talking in front of people can trigger anxiety for many people. Even something as simple as talking to your boss could be enough to cause problems for you. However, public speaking in front of a large group can be debilitating.

You can find ways to become more comfortable with public speaking or during events, and a therapist can help you, too. One way to cope is to surround yourself with people who offer positive reinforcement to boost your confidence and help you find comfort in the situation.

Public events can be complex for some people, and being surrounded by strangers doesn’t sound like a good time. Making small talk or interacting with many people can trigger or worsen symptoms. In these events, try to bring someone you’re comfortable with along as a companion to ease the struggle.

20. Changes Within the Brain

Depression can occur because of a chemical imbalance, but many other changes can trigger it, too. Genetics, life stressors, substances, and medical conditions can all affect your brain and how it regulates feelings and moods. Luckily, you can stimulate nerve cell growth to help manage your mood, helping you overcome mental health concerns.

Final Thoughts on Common Causes of Anxiety & Depression

It’s not always easy to identify the cause of your anxiety and depression, but you can try. Identifying the cause can help you overcome the issues and move forward. You deserve happiness, and it’s up to you to find it. Get support and do what you can to feel better and live a fulfilling life.

How Your Brain Changes After A Breakup

March 1, 2017 by Power of Positivity

We’re going to assume, at least for the sake of this article, that you had a recent breakup. You thought you found the one, but things went wrong somehow.

Many people reading this article will concede that such an unfortunate occasion has happened at least once.

The underlying concept you’ll see throughout the article is this: the brain’s complex – and often unknowable – intricately woven circuitry produces complex feelings that arise from any and all situations, whether positive or negative.

Of course, this includes any relationship that has gone awry.

The motivation behind this article is to explain what happens to the brain following a painful breakup. The benefit of such knowledge is noteworthy because we will gain a more comprehensive understanding of the neurocircuitry that accompanies a hard-felt separation. It is our hope, then, that this knowledge will enable you to understand why such emotions occur – and what you can do as a rational being to make the best out of a challenging situation.

Humans are Hardwired for Love, Not a Breakup

“Turning on the reward neurons releases repeated floods of the neurotransmitter dopamine. And the dopamine activates circuits inside the brain that create a craving…In the case of romance, the thing you need more of is your beloved.” – Diane Kelly

Does anyone remember the 1980’s commercial “This is your brain on drugs?” This commercial was a well-intended (though rudimentary) depiction of what occurs in the human brain during drug use. Whether or not one is a fan of this ad, it is challenging to object to its effectiveness. Following extensive research, the Partnership for a Drug-Free America reproduced a more intensive commercial version following a sizeable decrease in drug abuse cases.

As it turns out, the human brain reacts similarly to love. Indeed, strong emotion is the root of many schoolyard arguments, family feuds, and wars throughout human history.

Simply put, the numerous effects of love on the brain are strikingly similar to those produced by drugs. Like drugs can induce a stagnant effect on the human brain, love (especially deep love) can result in the same – if not exacerbated – neurological effects.

A neuroscientist at the Einstein College of Medicine explains love’s effect on the brain as follows: “Other kinds of social rejection are much more cognitive…(Romantic rejection) is a life changing thing, and involves systems that are not at the same level as feeling hungry or thirsty.”

In other words, when someone we love rejects us, it is as harmful, if not more so, to the brain as social needs (friendships) and primal needs (sustenance).

Wow…can’t say we saw that coming. Wonder what Dr. Oz or Dr. Phil would say on the matter. Anyway, digression aside, let’s get down to it.

This Is What Happens To Your Brain After A Breakup

When we separate or reject somebody we love, the physical effects – shallow breathing, nausea, chest constriction, etc. – are all very real phenomena.

Studies demonstrate that individuals amid a breakup show disproportionate activity in the brain regions determining the body’s response to physical pain and distress. This is potentially dangerous, and the more intimate the relationship, the likelier that adverse and extremely harmful physical side effects arise.

Unfortunately, this counterproductive cognitive response negatively affects other physical channels, including higher blood pressure, weakening of the immune system, and complications of the digestive system. These physical symptoms may persist for days, weeks, or months following a separation, with the duration of such effects highly dependent upon the individual.

Perhaps the most tragic response to heartbreak is a condition known as Takotsubo Cardiomyopathy (aka, “Broken Heart Syndrome), which produces stress hormones in extreme excess, which can, sadly, result in a heart attack, stroke, or even death.

(Sigh…)

What this means (and doesn’t)

Human beings desire to be loved from birth to death (and perhaps beyond). Regardless of the rapid advancements in neuroscience, we cannot – nor should we presume to – understand the complex mechanisms of love in our brain, body, and soul.

Experience (and science) tells us that love and human existence are inseparable. On the positive side, this inseparability enables us to love and cherish those we hold dear despite any circumstances. On the not-so-positive side, such findings elaborate upon – for better or worse – our dependence on others for connection, friendship, love, and nourishment.

For those currently going through the heartbreak that many of us have endured, it’s essential to know that you are not alone. Human beings, by evolutionary design, are resilient creatures. Our brains have the superlative capability of learning, adapting, and rewiring to any past, present, or future situation.

Final Thoughts on Healing After a Breakup

To those victimized by a former or current lover, we leave you with the following poem from Dorothy Parker (from The Complete Poems of Dorothy Parker):

‘In youth, it was a way I had,
To do my best to please.
And change, with every passing lad
To suit his theories.
But now I know the things I know
And do the things I do,
And if you do not like me so,
To hell, my love, with you.”

We wish you peace, happiness, and love in any current and future relationships, dear readers.

15 Questions To Ask Every Morning That Will Reveal Your True Personality

February 28, 2017 by Power of Positivity

Are you on a journey to discover your true personality?

Before we get deep into the article, ask yourself this question: “Do I have a clear sense of who I am?”

If we are to poll everyone on this question, it’s likely that the majority of responses would be “Yes.” After all, we’re (mostly) adults now, having undergone the process of “finding ourselves” – an at-best cloudy notion that assigns a certain period for this “self-discovery.”

But then there are those who would answer “No” to our hypothetical poll. There are many reasons why someone would respond this way. For example, the wanderers and dreamers and those never feel settled into this existence (more on this later.) Either answer is okay – and can even be good. It all depends on the individual and their circumstances.

The idea that we all have “place” in this world is, in itself, both debatable and subjective. Maybe we don’t want to have or want “a place”(e.g. “the wanderers and dreamers). Some defiantly ask “what is “a place” in this world supposed to mean anyways?”

Perhaps we’re posing the wrong question. Instead, maybe we should ask “Do I know my identity?”

What is our identity?

“It is hard, so terribly hard, to please yourself. Far from being the easy thing that it sounds like, it is almost the hardest thing in the world, because we are not always comfortable with that true self that lies deep within us.”

Put simply, our identity is the way we see ourselves. The vantage point of identity also influences how we view others and the world.

Our identity encompasses and intertwines multiple human elements. It is made up of our culture, family relationships, exposure to stress and trauma, life experiences, social relationships, personality, and other characteristics.

Our identity is also malleable and even fragile. Internal and external influences often shape our identity for better or worse, and can even incite an identity crisis – also known as a “loss of identity” or “losing oneself.”

When we lose our true identity, every facet of our lives is affected: work, relationships, disposition, motivation, and so on. A loss of identity is often perceived by the individual as “feeling lost,” often leaving someone bewildered and unsure about life and any meaning behind it.

Events that can impact personality

We experience a loss of identity for many reasons. Here are some common ones:

(1) Self-neglect: Putting the needs of others before our own, leading to a failure to recognize the worthiness and deservedness of our needs, goals, and dreams.

(2) Detachment: Separating from our inner-monologue and a loss of emotional intelligence. Instead of centering in on our thoughts, feelings, and emotions, we dull them by participating in self-gratification. Whether through technology, food, alcohol, drugs, or something else, we’ll (sometimes unknowingly) delay self-discovery.

(3) Life events: Transitioning from role-to-role due to the demands of life. Going through a divorce, job loss or other traumatic event often manipulates our brain chemistry and distorts our self-perception.

(4) Social expectations: Society can be cruel – something that we discover at a relatively young age. Any unique aspect of a person can be critiqued; from one’s appearance, intelligence, sexual orientation, perceived “quirks,” income, job title…on and on it goes.

When we’re looked upon as outsiders, we either adapt or isolate ourselves. Either way, such people will always “feel different.” As a result – in an attempt to navigate through life – we attempt “fit in” when necessary.

This false persona comes at a high price: loss of one’s identity. Some within this “group” resort to drug abuse or become victims of mental illness. Tragically, some people take their own precious lives, thinking that they’ll never be “understood.”

Rediscovering your identity

Now that we’ve defined identity, described potential influences, and touched on the ramifications of losing one’s identity, we are now in a good position to discover or rediscover our individualism.

Discovery necessitates both an inquisitive and open mind. To unearth our true identity is to acknowledge (answer to) certain queries to bring this true identity to our consciousness’s surface ultimately.

It is important to understand that repeated questioning of thoughts, behaviors, and emotions is necessary for this self-discovery to take place. As such, it is suggested that we do so at least once per day, preferably in the morning when we’re about to set out on the journey ahead.

Finally, here are the questions we should ask ourselves each morning:

1. Do I have short-term and long-term goals? What are they?

2. What am I, or have been, ashamed of in my life?

3. What consistently brings about anxiety or a sense of worry?

4. What or who gives me the most comfort? Is this source of comfort healthy?

5. Putting aside fear and uncertainty, what would I love to do?

6. Where and when do I feel safe? Unsafe?

7. What achievement am I proudest of?

8. What does my inner critic say about me? (Write them down)

9. Do I practice self-care and self-compassion? How?

10. What do I have to be grateful for? (There should be something here)

11. What do I dream about? What thoughts or emotions do they bring, if any?

12. Do I enjoy being around people or do I prefer solitude? (Either is fine, just know your tendencies.)

13. What do I most enjoy doing?

14. When my life is dark, what or who do I turn to? Why?

15. When I’m stressed, do I react rationally or impulsively?

(Bonus 5 questions!)

16. Am I an early riser or night owl? Can I make any changes to put my best self forward?

17. What are my passions? Am I living them out?

18. What failure still haunts me to this day? Maybe it’s time to let go?

19. What values do I hold dear? Am I adhering to these values?

20. What are my strengths? Weaknesses? (Write them down)

We sincerely hope that answering these questions reveals more about the special person you arh. Appreciate yourself, love yourself, acknowledge what you’d like to change, and find your true identity!

The Community

Our Free Community of Positively Powerful SuperFans

Every day is a day to shine. Shine on!