Understanding Fear: The Effects & How to Overcome It

Healthy Coping Mechanisms, Individual Therapy, Keep yourself first, Mental Health,

What is Fear?

Fear is a natural and powerful emotion. It’s our body’s way of responding to danger or threat. Imagine walking alone at night and hearing footsteps behind you. That uneasy feeling is fear kicking in. It’s like an alarm system designed to protect us.

How Fear Affects the Body

When you’re scared, your body reacts in several ways. This is called the “fight or flight” response. Here’s what happens:

  • Heart Rate Increases: Your heart starts to beat faster. This pumps more blood to your muscles, preparing you to either run away or stand and fight.
  • Breathing Speeds Up: You might start to breathe faster. This gets more oxygen to your muscles and brain.
  • Muscles Tense: Your muscles become tighter, ready for action.
  • Sweating: You may start to sweat more. This cools your body down in case you need to exert yourself.
  • Dry Mouth and Dilated Pupils: Your mouth may go dry, and your pupils (the black part of your eyes) might get larger to take in more light.

How Fear Affects Mental Health

Fear doesn’t just affect your body; it also impacts your mind. If you feel scared all the time, it can lead to:

  • Anxiety: Constant fear can make you feel worried or nervous, even when there’s no immediate danger.
  • Stress: Fear causes stress, and long-term stress can lead to health problems like headaches, high blood pressure, and trouble sleeping.
  • Avoidance: You might start avoiding situations that make you feel scared, which can limit your activities and reduce your quality of life.
  • Depression: In some cases, ongoing fear can contribute to feelings of sadness or hopelessness.

Types of Fear

There are different kinds of fear:

  • Rational Fear: This is a fear of something that is actually dangerous, like a wild animal.
  • Irrational Fear (Phobia): This is an intense fear of something that isn’t really dangerous, like spiders or heights.
  • Anxiety: This is a general feeling of fear or worry about everyday situations.

Ways to Cope with Fear

Thankfully, there are ways to manage and reduce fear. Here are some strategies:

  1. Understand Your Fear: Try to figure out what exactly you’re afraid of. Sometimes just knowing what’s causing your fear can help you feel more in control.
  2. Deep Breathing: When you feel scared, take slow, deep breaths. This can help calm your body and mind.
  3. Positive Thinking: Replace negative thoughts with positive ones. Instead of thinking, “I can’t do this,” tell yourself, “I can handle this.”
  4. Gradual Exposure: If you’re afraid of something, try facing it a little at a time. For example, if you’re scared of dogs, start by looking at pictures of dogs, then gradually work up to being near a dog.
  5. Exercise: Physical activity can help reduce stress and improve your mood.
  6. Talk About It: Share your fears with someone you trust. Sometimes just talking about what scares you can help make it feel less frightening.
  7. Relaxation Techniques: Practices like yoga, meditation, or listening to calming music can help reduce fear and anxiety.

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Facing Your Fears

Facing your fears can be challenging, but it’s a crucial step in overcoming them. Here’s how you can start:

  1. Make a Plan: Write down your fear and make a step-by-step plan to face it. Start with something small and gradually take bigger steps.
  2. Set Goals: Set specific goals and reward yourself when you achieve them.
  3. Stay Positive: Keep a positive attitude. Remember, it’s okay to feel scared. The important thing is to keep trying.
  4. Practice Patience: Overcoming fear takes time. Be patient with yourself and celebrate your progress, no matter how small.
  5. Seek Support: Don’t be afraid to ask for help from friends, family, or a professional. You don’t have to face your fears alone.

Check out our therapists and find one that meets your needs.

Conclusion

Fear is a natural emotion that everyone experiences. While it can have significant effects on your body and mental health, there are many ways to manage and overcome it.

 

Sincerely,

Monique

Have an amazing weekend.

 

 

References:

Apex Western Wayne. (2016, April 22). Our staff | Apex Western Wayne. Apex Western Wayne | Putting Things in Motion. https://www.apexwesternwayne.com/our-staff/

ChatGPT. (n.d.). https://chatgpt.com/c/15b4a2d7-318a-4f0c-a828-54a9c2862808

Menting, B. a. M. (2023, May 11). The chill of fear. Harvard Medicine Magazine. https://magazine.hms.harvard.edu/articles/chill-fear

Understanding Anxiety & Depression During Important Events

Healthy Coping Mechanisms, Keep yourself first, Mental Health,

Understanding Anxiety and Depression During Important Events

Planning an important event, like a wedding, graduation, or big project, can be exciting but also very stressful. If you have anxiety or depression, these feelings can become even more overwhelming. In this article, we will explore how anxiety and depression can affect you when planning an important event, why these feelings happen, ways to cope, and where to get help. This information is meant to help you understand and manage these feelings better.

What is Anxiety?

Anxiety is a feeling of worry, nervousness, or fear about something that might happen. It is normal to feel anxious sometimes, especially when planning something important. However, if these feelings are very strong or last a long time, it can be hard to focus and get things done.

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What is Depression?

Depression is a feeling of deep sadness or hopelessness that lasts for a long time. It can make it hard to enjoy activities, including planning for important events. Depression can also affect your energy levels, making it hard to stay motivated.

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How Anxiety and Depression Affect Event Planning

Planning an important event requires a lot of energy, focus, and decision-making. When you have anxiety or depression, these tasks can feel much more difficult. Here are some ways anxiety and depression can affect event planning:

  1. Difficulty Concentrating: Anxiety and depression can make it hard to concentrate on tasks. You might find it difficult to make decisions or remember important details.
  2. Lack of Motivation: Depression can sap your energy and motivation. You might feel too tired or uninterested to plan and prepare for the event.
  3. Overwhelming Worry: Anxiety can cause you to worry excessively about things going wrong. This can lead to overthinking and feeling overwhelmed by all the details.
  4. Physical Symptoms: Anxiety and depression can cause physical symptoms like headaches, stomachaches, and fatigue. These symptoms can make it hard to work on planning tasks.
  5. Avoidance: Sometimes, anxiety and depression can make you want to avoid planning altogether. This can lead to procrastination and feeling even more stressed as the event gets closer.

Why Do These Feelings Happen?

Understanding why anxiety and depression happen can help you manage them better. Here are some reasons why these feelings might occur when planning an important event:

  1. Pressure to Succeed: Important events often come with a lot of pressure to make everything perfect. This pressure can increase anxiety and make you worry about making mistakes.
  2. Fear of Judgment: You might worry about what others will think of your event. This fear of judgment can lead to increased anxiety and self-doubt.
  3. High Expectations: Setting very high expectations for yourself and your event can make you feel like you can’t meet those standards. This can lead to feelings of failure and depression.
  4. Previous Experiences: If you’ve had negative experiences in the past, you might worry that the same things will happen again. This can increase anxiety and make you feel more stressed.
  5. Personal Challenges: If you are dealing with other personal challenges, like relationship issues or health problems, these can add to your anxiety and depression during event planning.

Ways to Cope

If you are feeling anxious or depressed while planning an important event, there are ways to cope and manage these feelings. Here are some strategies that might help:

  1. Break Tasks into Smaller Steps: Breaking the planning tasks into smaller, more manageable steps can make them feel less overwhelming. Make a list of what needs to be done and tackle one thing at a time.
  2. Set Realistic Goals: Set realistic goals for yourself and your event. Remember that it doesn’t have to be perfect. Focus on what is most important and let go of minor details.
  3. Take Breaks: Make sure to take regular breaks to rest and recharge. Taking a walk, listening to music, or practicing deep breathing can help reduce stress.
  4. Delegate Tasks: Don’t be afraid to ask for help. Delegate tasks to friends, family, or colleagues who can assist with the planning. This can take some of the pressure off you.
  5. Stay Organized: Use a planner or calendar to keep track of important dates and tasks. Staying organized can help you feel more in control and reduce anxiety.
  6. Practice Self-Care: Taking care of yourself is crucial. Make sure to get enough sleep, eat well, and exercise regularly. Self-care activities like reading, meditating, or spending time with loved ones can also help improve your mood.
  7. Limit Social Media: Sometimes, social media can add to feelings of anxiety and depression. Limit your time on social media, especially if it makes you feel stressed or compares yourself to others.
  8. Stay Positive: Try to focus on the positive aspects of planning your event. Remind yourself why the event is important and the joy it will bring.

Getting Help

If anxiety and depression are making it very difficult to plan your event, it’s important to reach out for help. Here are some ways to get support:

  1. Talk to a Friend or Family Member: Sharing your feelings with someone you trust can provide relief. They can offer support and help you see things more clearly.
  2. Seek Professional Help: A mental health professional, like a counselor or therapist, can offer strategies and support to manage anxiety and depression. They can provide tools to help you cope better.Check out our therapists and find one that meets your needs.

Remember, you don’t have to face these feelings alone. With the right support and strategies, you can manage anxiety and depression and successfully plan your important event.

With great love,

Monique

Is It Depression, Anxiety, or Both?

 

References:

Apex Western Wayne. (2016, April 22). Our staff | Apex Western Wayne. Apex Western Wayne | Putting Things in Motion. https://www.apexwesternwayne.com/our-staff/

ChatGPT. (n.d.). https://chatgpt.com/c/15b4a2d7-318a-4f0c-a828-54a9c2862808

National Library of Medicine. (n.d.). Anxiety. https://medlineplus.gov/anxiety.html#:~:text=Anxiety%20is%20a%20feeling%20of,before%20making%20an%20important%20decision.

Sep, R. K. L. (2022, June 6). Is it depression, anxiety, or both? Life Care Wellness. https://life-care-wellness.com/is-it-depression-anxiety-or-both/

World Health Organization: WHO & World Health Organization: WHO. (2023, March 31). Depressive disorder (depression). https://www.who.int/news-room/fact-sheets/detail/depression#:~:text=Overview,and%20feelings%20about%20everyday%20life.

Coping with Suicidal Thoughts & Self Harm

depression, Healthy Coping Mechanisms, Mental Health, psychiatry, Suicide Prevention, ,

Understanding and Coping with Suicidal Thoughts

CAVEAT:  This information is not health advice but aims to inform and help you understand suicidal ideation, its causes, and coping strategies. Seek professional help if needed

Suicidal thoughts and self-harm can be overwhelming and scary. If you or someone you know is experiencing these feelings, it’s important to understand why they happen, how to cope, and where to get help. In this article, we’ll explain how the brain works during times of stress, depression, or ADHD, why people might feel this way, ways to cope, and provide important numbers to call for help. Remember, this information is not health advice but aims to inform and help you understand these challenging feelings. Always seek professional help if needed.

Chemical Breakdown in the Brain

To start, let’s look at how the brain works. Our brain is like a control center, using chemicals called neurotransmitters to send messages between nerve cells. When these chemicals are imbalanced, it can affect how we feel and think.

Serotonin is one important neurotransmitter. It helps regulate mood, sleep, and appetite. When serotonin levels are low, it can lead to feelings of sadness and depression. Dopamine is another neurotransmitter involved in feelings of pleasure and reward. Low levels of dopamine can also contribute to depression and make it hard to feel happy.

Furthermore, cortisol, known as the stress hormone, can increase during stressful times. High levels of cortisol can lead to anxiety and depression. When these chemicals are imbalanced, it can make a person feel hopeless or overwhelmed, which may lead to suicidal thoughts or self-harm.

Reasons

People might have suicidal thoughts for various reasons. Some common reasons include:

  1. Depression: Major depression is a leading cause of suicidal thoughts. According to the American Foundation for Suicide Prevention (AFSP), about 60% of people who die by suicide have a mood disorder like depression.
  2. Traumatic Experiences: Experiencing trauma, such as abuse or the loss of a loved one, can lead to suicidal thoughts. The National Institute of Mental Health (NIMH) states that trauma can cause changes in brain chemistry, leading to depression and anxiety.
  3. Chronic Illness: Living with a chronic illness or severe pain can also contribute to feelings of hopelessness. For example, people with chronic pain are twice as likely to have suicidal thoughts compared to those without pain.
  4. Substance Abuse: Drug and alcohol abuse can worsen depression and lead to impulsive behavior. The Substance Abuse and Mental Health Services Administration (SAMHSA) reports that individuals with substance use disorders are six times more likely to attempt suicide.
  5. Isolation: Feeling isolated or lonely can make people feel like they have no one to turn to. According to a survey by Cigna, 61% of Americans feel lonely, which can contribute to depression and suicidal thoughts.

Ways to Cope

If you or someone you know is having suicidal thoughts, it’s crucial to find ways to cope. Here are some strategies:

  1. Talk to Someone: Talking to a trusted friend, family member, or counselor can provide relief. Sometimes just sharing your feelings can help reduce the burden.
  2. Seek Professional Help: A mental health professional can offer therapy and medication to help manage suicidal thoughts. Cognitive-behavioral therapy (CBT) is one type of therapy that has been shown to be effective.
  3. Create a Safety Plan: Having a safety plan can be helpful. This plan might include steps to take when feeling suicidal, such as calling a friend, going to a safe place, or contacting a crisis hotline.
  4. Practice Self-Care: Taking care of yourself can improve your mood. This includes eating well, getting enough sleep, and exercising. Activities like meditation and deep breathing can also reduce stress.
  5. Stay Connected: Try to stay connected with friends and family. Even if it feels hard, social interaction can help you feel less alone.
  6. Avoid Alcohol and Drugs: Substance use can worsen depression and increase impulsivity. Avoiding these substances can help keep your thoughts clearer and more manageable.

Important Numbers to Call

When you’re in crisis, it’s vital to reach out for help. Here are some important numbers to call:

  • Crisis Text Line: Text HOME to 741741. This service offers free, 24/7 support via text message.
  • Crisis Text Line: Click here
  • Michigan Crisis Lifeline:  Call 988. This is a confidential, free, 24/7 information service for individuals facing mental health or substance abuse issues.
  • Michigan Crisis Line: Click here
  • Trevor Lifeline (for LGBTQ+ youth): 1-866-488-7386. This is a crisis intervention and suicide prevention phone service available 24/7 for LGBTQ+ youth.
  •  The Trevor Project: Click here
  • Veterans Crisis Line: 1-800-273-8255 and press 1. This is a confidential, free hotline available 24/7 for all veterans and their families.
  • Veterans Network: Click here

Conclusion

Understanding why suicidal thoughts occur and how to cope with them is crucial. The brain’s chemical changes can make these thoughts more intense, but knowing the reasons behind these feelings can help us address them better. Remember, there are many ways to cope, such as talking to someone, seeking professional help, creating a safety plan, practicing self-care, staying connected, and avoiding alcohol and drugs. Importantly, there are numerous resources and hotlines available to provide immediate help. Reaching out for support is a vital step in overcoming these thoughts and finding hope.

Suicidal thoughts are serious, but they are not something you have to face alone. There is help available, and with the right support and strategies, it is possible to get through these difficult times.

YOU ARE NOT ALONE – WE ARE HERE FOR YOU!!!!

Call 734-729-3133. To allow us to help you or look at our website therapists to find the best fit for you.  

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References:

Apex Western Wayne. (2016, April 22). Our staff | Apex Western Wayne. Apex Western Wayne | Putting Things in Motion. https://www.apexwesternwayne.com/our-staff/

ChatGPT. (n.d.). https://chatgpt.com/c/15b4a2d7-318a-4f0c-a828-54a9c2862808

Crisis Text Line | Text HOME to 741741 Free, 24/7 mental health support. (2024, June 18). Crisis Text Line. https://www.crisistextline.org/

Michigan Crisis and Access Line (MICAL). (n.d.). https://www.michigan.gov/mdhhs/keep-mi-healthy/mentalhealth/crisis-and-access-line

PROVIDING THE SUPPORT YOUNG PEOPLE NEED: SUICIDE PREVENTION AND AWARENESS. (n.d.). The Children’s Center of Medina County. https://medinacountychildrenscenter.org/2023/09/13/suicide-prevention-2023/

The Trevor project. (n.d.). Retrieved July 12, 2024, from https://www.thetrevorproject.org/contact-us/

Veterans crisis line. (n.d.). Veterans Crisis Line. https://www.veteranscrisisline.net/?gclid=CjwKCAjwqMO0BhA8EiwAFTLgICJ1XjZF97kXVzIj2MY9OA3Ir6TSbFK5zwdqOAonglAYSX2aly3cxhoCutoQAvD_BwE