Social Anxiety in a Post-Pandemic World
Warning Signs that Your Social Anxiety Is Spiraling Out of Control
How do you know if your social anxiety is being exacerbated by the return to “normal”? Below are four signs that should be aware of:
Are you:
- Experiencing an increase in the intensity of fear?
- Experiencing a sense of dread or doom?
- Canceling or avoiding in-person events? (including work and social commitments)
- Noticing an increase in physical symptoms such as stomach distress, shaking, heart palpitations, panic attacks, or blushing?
5 Ways to Support Your Partner with Social Anxiety Disorder
If you’re spouse or partner is struggling with social anxiety disorder, you might wonder how you can best support him or her during this time of transition. Below are five tips to support and encourage your partner.
1. Offer encouragement.
Offer encouragement and support, but learn about the right kind of encouragement to offer that neither accommodates (i.e., enables) the self-isolation nor criticizes the partner for their behaviors. You may benefit from support groups or from talking to your spouse’s therapist — we’ll cover this more in the next tip.
2. Encourage professional support.
“The good news is that social anxiety is treatable. Medication and specialized forms of therapy such as Cognitive Behavioral Therapy and Exposure and Response Prevention have been shown to be extremely helpful in reducing, and sometimes eliminating social anxiety,” Dr. Briscoe reminds us.
Consider this: Setup an appointment to visit with your partner’s specialized social anxiety therapist to discuss how you can support the work that your partner and therapist are engaged in. Therapists providing CBT with persons with social anxiety are generally very happy to involve loved ones in their clients’ care, and provide some very helpful recommendations for you to assist and support the process of healing.
A board-certified psychiatrist should be able to recommend and direct you to a therapist or psychologist in your local community with experience and expertise in treating social anxiety, and provide medication to help alleviate symptoms if necessary.
3. Seek out a support group for yourself.
You might also consider finding a support group dedicated to spouses of individuals with social anxiety. You can find support groups for individuals or spouses of individuals with social anxiety.
4. Seek to learn everything you possibly can about social anxiety disorder.
Here are a few reputable resources:
- National Alliance on Mental Health – Provides some excellent recommendations for family members/partners of persons struggling with all types of anxiety disorders. You can also learn what to do and what not to do.
- National Institute of Health – General information/education on social anxiety.
- National Alliance on Mental Health (support) – Source of support for family members/partners of persons struggling with social anxiety and other anxiety disorders. Potential resource for support groups for family members/partners.
What to Do If You Notice the Symptoms of Social Anxiety
The signs and symptoms of social anxiety vary from person to person, but in general, symptoms include:
- Staying away from or avoiding places where there are a lot of other people
- Finding it difficult to spend time around other people, especially if you don’t already know them
- Feeling very self-conscious in front of others, to the point that it can impact your social and personal relationships
- Feeling embarrassed easily
- Physical symptoms including blushing, sweating, rapid heart beat, trembling and shaking
- Feeling nauseous
Note that these symptoms may increase when engaged in social settings such as giving a presentation at work, talking to coworkers, attending social events, meetings, etc. If you notice any of these signs and are struggling to overcome them, it may be a good time to seek professional help.
Explore Your Next Steps
Untreated social anxiety can make it difficult to perform well (or comfortably) at work or in social settings. However, treatment can help you feel more comfortable. At NextStep 2 Mental Health, we know that the pandemic can profoundly impact your mental health. We provide comprehensive social anxiety treatment — pandemic or not. Whether you’ve already been diagnosed or you are just now starting to see the signs, we can help you feel better. Give us a call at our Louisville, Kentucky office at 502-339-2442, or send us a message to request more information.
You can also request an appointment with our convenient scheduling tool here.
About Dr. Briscoe
Dr. Brian Briscoe is a board-certified psychiatrist and the medical director of adult programs. Dr. Briscoe was voted a “Top Doctor” by Louisville Magazine. You can make an appointment with Dr. Briscoe here .
How Does Sunlight Improve Your Mental Health?
Do you ever notice how sometimes it just feels good to bask in the sun? Imagine laying on the beach and getting lost in a good book, or simply sitting on your porch soaking up the sun rays. What is it about sunlight that makes you feel lighter? (Pun intended.) The answer is that the sunlight has an impact on your mental health, and in this blog, we’re going to uncover that link.
Sunlight and Serotonin
When you think of the sun, what do you think about? There are many things that could come to mind. The sun:
- Lights up the earth
- Warms the earth
- Allows us to tell time
- Can cause sunburns
- Is pivotal to the growth of plants (hello, photosynthesis!)
The sun also provides plenty of mood-lifting benefits. The sunlight (and the lack of sunlight during the night) trigger certain hormones in your brain. The daily cycles of lightness and darkness help to set your circadian rhythm. Sunlight triggers a specific hormone called serotonin. This hormone is known for elevating your mood, creating calmness, and increasing focus. But what about the darkness? As the light levels decrease throughout the day, the decrease in lighting triggers a different hormone: melatonin. This is the hormone that makes you feel sleepy at the end of the day.
Being exposed to both the light of day and the dark of night helps to set your circadian rhythm. However, if you don’t get enough sun exposure, you could miss out on the boost in serotonin levels from the sun. Low levels of serotonin are associated with a higher risk of seasonal affective disorder. You can learn more about seasonal affective disorder here.
How Sunlight Triggers Serotonin Production
When sunlight enters your eyes, it stimulates the parts of your retina that then cue your brain to produce serotonin. (via PBS)
This is why you’re more likely to experience seasonally-influenced episodes of depression during the winter. However, SAD doesn’t just occur during the winter months. According to the National Alliance on Mental Illness, approximately 1 in 10 people with SAD experience it in reverse, meaning during the warm months of summer.
- Major depression
- Seasonal affective disorder
- Generalized anxiety disorder
- Panic disorder
The sunlight’s benefits extend to children and adults. Try to get out in the sunshine for at least 15 minutes every day.
Tip: Wear sunglasses and sunscreen if you’ll be out for prolonged hours though!
Health Benefits of Sunshine
The sunshine benefits your whole body. Here are a few more ways that the sunshine can promote overall wellness:
Stronger Bones
You’ve probably heard that the sun gives you your daily dose of vitamin D. Specifically, it’s the exposure to the ultraviolet-B radiation that triggers your skin to produce vitamin D.
Without enough vitamin D, you have an increased risk of developing rickets, osteoporosis, or osteomalacia.
Reduced Risk of Certain Cancers
It’s no secret that excessive UV exposure can increase your risk of skin cancer, but the right amount of sunlight can actually reduce your risk of other cancers. According to information published in an article called “Vitamin D and Sunlight: Strategies for Cancer Prevention and Other Health Benefits”, individuals who live in low sunlight areas are more likely to experience certain types of cancer, including prostate cancer, pancreatic cancer, and colon cancer. Interestingly, the article notes that the connection between lack of sunshine and certain cancer was reported as early as 1915!
Healing Certain Skin Conditions
Light therapy, specifically therapy with UV radiation, has been reported by the World Health Organization (WHO) to treat certain skin conditions, including eczema, acne, jaundice, and psoriasis. Some pediatricians even advise parents to let babies soak up sunshine if they are born with mild cases of jaundice.
Improved Sleep
Because the sunlight helps to set your circadian rhythm, getting sunlight in the morning can actually help you sleep better at night. This can help improve your mood, boost mental clarity, and support your immune system.
When the Sun Isn’t Enough
While sunlight supports your mental and physical wellness, sometimes it’s not enough to boost your mood. Depression can have many contributing factors beyond sunlight.
At Next Step, we know how profoundly any mental health condition can impact your life. Our compassionate, non-judgmental team offers a variety of treatments for a range of mental health conditions, including anxiety, depression, PTSD, bipolar, and ADHD.
To reclaim control over your life, call our Louisville, Kentucky office at 502-339-2442. You can also request an appointment online.
8 Risk Factors of Depression
Risk factors for diseases are the things that increase the likelihood that you’ll get the disease or condition. Risk factors don’t guarantee you’ll develop the condition, but they do raise your risk. For example, inactivity is a risk factor for heart disease. Leading a sedentary lifestyle doesn’t mean you’ll 100% develop heart disease, but it does increase your risk. Just like there are risk factors for diseases like heart disease, there are also risk factors for mental health conditions too. In this blog, our team of experts explores the risk factors associated with depression.
1. Family History of Depression
Having a family history of depression can increase your risk for developing the condition too. Remember, though, that there are many ways you can support your mental health, even if you don’t have any symptoms of depression. Eating well-balanced meals, staying active, getting enough sleep, managing underlying health conditions, and managing stress all go a long way in supporting your mental health.
It’s also important to know the symptoms and signs of depression so that if you can receive treatment as soon as possible.
2. Sedentary Lifestyle
According to the experts at Johns Hopkins, inactivity can also exacerbate or add to feelings of depression. Inactivity affects your mental and physical wellness in many ways. Not only does a lack of physical activity increase your risk of obesity and diabetes, it also affects your mood. This is true for both adults and children. A lack of physical activity during adolescence is linked to a higher rate of depression by the age of 18.
The good news is that this is a risk factor within your control. Research shows that exercise (especially if it’s outside) can improve your mood. You don’t need to be a marathoner to experience the benefits of exercise. Even little strides to add more physical activity into your day can help support your mental wellness.
You can add more physical activity into your day by:
- Getting up every hour to stretch your legs and walk around
- Walking an extra block when you walk your dog
- Going for a short walk after dinner or on your lunch break
- Taking the stairs instead of elevator, when applicable
- Dancing in your living room
- Playing tag or catch in the yard with your kids
- Going for a hike on the weekend
You can also try at-home workouts.
3. Underlying Medical Illnesses and Chronic Pain
In addition to your family history, your own personal medical history can also play a role in your depression diagnosis. Medical illnesses — including cancer, stroke, and Parkinson’s disease — can increase your risk of depression. Hormonal shifts, including menopause, thyroid disorders, and testosterone deficiency, can also increase the risk of depression. Hormonal shifts after childbirth can also increase your risk of developing a specific type of depression called postpartum depression.
Chronic pain (from arthritis, cancer, neuropathy, etc.) is also linked with increased risk of depression.
4. Age
Age is another risk factor for depression. Lack of activity, death of a loved one, isolation (in a nursing home), age-related insomnia, increasing health conditions can all increase the risk for depression in the elderly. Unfortunately, the elderly are often undertreated when it comes to depression. Depression can present in many ways, including fatigue, sleeping more, and loss of appetite. If you’re feeling blue and the feelings just don’t let up, don’t hesitate to reach out.
5. Insomnia
Not sleeping well isn’t a risk factor of depression just for the elderly. No matter what age you are, if you’re not sleeping well, it can impact your mental health.
“Depression and sleep problems are closely linked. People with insomnia, for example, may have a tenfold higher risk of developing depression than people who get a good night’s sleep. And among people with depression, 75 percent have trouble falling asleep or staying asleep.” (source)
If you’re not sleeping well, now is the time to improve your sleep hygiene. You can learn more about sleep hygiene here.
6. Stress
Sometimes stress is a good thing. The stress of a deadline at work can motivate you to get the project done. However, chronic, unmanaged stress can take a toll on your physical and mental wellness. If you’re not coping well with chronic stress, you’re more likely to become depressed and/or anxious.
Stress management techniques include:
- Exercising
- Yoga
- Meditation
- Deep breathing
- Time management
You can learn more about how stress impacts your brain here.
7. Big Life Changes
Change is hard for many people, and how well you handle stress can impact your mental health. Even positive changes can increase your risk for depression if you’re not prepared. Examples of big life changes include:
- Buying a new house
- Getting married
- Having a child
- Moving to a new state
- Experiencing the loss of a relationship
- Experiencing the loss of a loved one
- Getting a new pet
- Starting a new job
Remember, just because you experience a big life change doesn’t mean you’ll definitely develop depression. However, you can further reduce your risk of becoming depressed by preparing for big changes as much as possible. You can embrace change by:
- Focusing on what you can control
- Acknowledge your fears but take action anyway (it’s okay to feel nervous starting a new job or moving to a new state, but don’t let it stop you from pursuing your dreams!)
- Accept and engage with grief (rather than avoiding dealing with it)
8. Certain Medications
Certain medications can increase your risk for depression. This includes sedatives, sleeping pills, some seizure medication, and certain medications for heart problems and asthma. If you suspect that your feelings of depression are linked to your medication, don’t hesitate to reach out to your prescribing provider.
When You Can’t Avoid the Diagnosis
At Next Step 2 Mental Health, we know how profoundly any mental health condition can impact all aspects of your life, and if you’re struggling now, you don’t have to wait until it gets worse before reaching out for help. Our compassionate, non-judgmental team offers a variety of treatments, including medication and therapy.
To reclaim control over your life, call our Louisville, Kentucky office at 502-339-2442. You can also request an appointment online.
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Teen Depression: Signs to Look For & How to Help
Teenage depression isn’t just “a mood swing” or sadness. Depression is a serious mental health condition that can affect teenagers and adults alike. Teen depression can impact your teenager’s mental wellness, physical health, academic performance, and relationships with friends and family.
Here at Next Step 2 Mental Health, our compassionate providers are experienced in treating depression in teenagers, and if you suspect your child is struggling, we encourage you to call us.
In the meantime, you can learn more about depression in teenagers in the article below.
What Are the Signs of Depression in Teenagers?
As with adults, teen depression can affect teens in many ways. Some of the common symptoms of depression include:
- Feelings of sadness
- Low self-esteem and low self-worth
- Feelings of guilt
- Changes to appetite (eating more or less)
- Changes to sleep (sleeping more or less)
- Fatigue
- Loss of passion for favorite hobbies
- Anger
- Difficulty feeling happy
- Feeling anxious
- Headaches or stomach pains
You might notice your teen start to struggle in school or lose interest in extracurricular activities (including spending time with friends). He or she may also seem more irritable.
Remember, Your Teen Isn’t Alone
Approximately 13% of American teenagers experience depression annually. According to a 2018 study, depression has increased (by 47% for boys and 65% for girls) from 2013-2018. Unfortunately, the coronavirus pandemic has further affected the mental health of Americans — teenagers included. The stress of the pandemic, changes to normal school routines, and missing socializing with friends are potential triggers for teens, according to the CDC.
Even though depression is common, it’s important to seek treatment if you spot the signs of depression in your child.
Depression is a serious condition, and it’s one that we take seriously here at Next Step 2 Mental Health. According to the Centers for Disease Control and Prevention, suicide was the second leading cause of death for teens in America in 2017. The CDC cites depression as a major risk factor for suicide.
If your child is in crisis, call 9-1-1. You can also reach the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) for English, 1-888-628-9454 for Spanish.
The National Suicide Prevention Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week. We’re committed to improving crisis services and advancing suicide prevention by empowering individuals, advancing professional best practices, and building awareness.
How Is Teen Depression Treated?
Even though depression can impact teens (and entire families), it can be treated, and with the right treatment, your teen may start to feel better. So, how is depression treated? Because depression is a complex illness, there isn’t a one-size-fits-all treatment, especially if your teen has co-occurring conditions, such as anxiety or ADHD.
Depression treatment often involves therapy as well as medication. Depression can trigger hopelessness, but remember, it is treatable. Learning about depression, offering a listening ear, and supporting your teen with the right treatment can help. Here at Next Step 2 Mental Health, our multidisciplinary team offers everything your teen needs under one roof, from medication management to therapy.
To learn more about depression or to schedule an appointment, click here.
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32 Ways to Help Someone with Depression (When They Don’t Want to Talk about It)
Depression can be debilitating, and if it’s your child or spouse or friend battling depression, you might wonder how you can help them. Even if your loved one doesn’t want to talk about it (which can be common), there are still ways you can be present and supportive.
Reminder: If you or a loved one are battling depression—or even suspect you might be— our compassionate team here at Next Step 2 Mental Health encourages you to reach out for help. Professional mental healthcare providers can help you learn strategies to make a positive difference in your life, despite the all-consuming nature of depression.
In the meantime, the video below highlights 32 ways you can support someone with depression.
If you or a loved one are in crisis, please contact the National Suicide Prevention Hotline at 1-800-273-TALK (8255), or call your local emergency services.
Additional Reading
You can learn more about depression, the signs of depression, and how to cope with it in these articles:
- 11 More Ways to Help Someone with Depression
- Learn more about Seasonal Affective Disorder
- How to Workout When You’re Depressed
- Surprising Signs of Depression
- Overcoming the Negative Self-Talk Cycles of Depression
We’re Here to Help You Take Your Next Steps
At Next Step, we know how profoundly depression can impact all aspects of your life. Our compassionate, non-judgmental team offers a variety of depression treatments, including medication and therapy.
If depression is keeping you from your potential, we can help. Call our Louisville, Kentucky office at 502-339-2442. You can also request an appointment online.
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Fear and Phobia: What’s the Difference?
A phobia is an aberrant or extreme fear of something. In some cases, the fear is so intense that it interrupts normal activities.
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Bipolar Disorder Q&A
What Are the Types of Bipolar Disorder?
Did you know there is more than one type of bipolar disorder? Here are a few different types of bipolar disorder:
- Bipolar I Disorder: Individuals with bipolar 1 disorder experience manic episodes that last at least 7 days. Sometimes, severe manic symptoms may lead to the need for immediate hospital care. The depressive episodes may last up to two weeks.
- Bipolar II Disorder: This type of bipolar disorder is characterized by a pattern of depressive episodes and hypomanic episodes (not the same intensity of the manic episodes seen in bipolar 1 disorder)
- Cyclothymic Disorder: These symptoms do not meet the diagnostic requirements for a hypomanic episode and a depressive episode.
What Are the Signs and Symptoms of Bipolar Disorder?
In a manic episode, symptoms include:
- Feelings of being high or even elated
- Increased irritability
- Racing thoughts
- Increased activity levels (and decreased sleep)
- Increased chance of engaging in risky behaviors
On the other hand, symptoms during a depressive episode include:
- Feeling down or blue
- Increased need for sleep
- Slowed speech
- Difficulty making decisions or concentrating
- Feelings of hopelessness
According to the National Institute of Health, some individuals may even experience symptoms from both groups during the same episode.
How Many People Are Diagnosed with Bipolar Disorder?
There is no cure for bipolar disorder, but you can manage the condition and lead a healthy, productive life with the right treatment. Due to the seriousness of bipolar, staying diligent with treatment (including medication) is crucial. Bipolar disorder affects about 2.3 million Americans. Left untreated, suicide is the leading cause of premature death in individuals with bipolar.But the good news is that bipolar is treatable. The National Advisory Mental Health Council estimates that 80% of those diagnosed and receive treatment have a high success rate of treatment with reduced relapses and hospitalizations.
How Is Bipolar Treated?
Because bipolar disorder can profoundly impact your life, it’s essential to work with a compassionate and experienced provider who understands the complexities of this disorder. At Next Step 2 Mental Health, we know that living with bipolar can be challenging, but the right treatment can help.Treatments include:
- Medication
- Psychotherapy
- Therapy
In addition to the above treatments, it’s important to lead a healthy lifestyle with regular experience and a well-balanced meal. If you need help sticking with your treatment, let your provider know. It’s essential to continue with your medication, even if you’re feeling good.
If – at any time – you experience a mental health crisis, call 9-1-1.
If you or a loved one are experiencing any of the signs of Bipolar Disorder – or need help managing Bipolar Disorder — we can help you take your next steps. Call our office today at 502-339-2442, or book an appointment online.
9 New Year’s Resolutions that Put Your Mental Health First
2021 is right around the corner … finally! Are you making resolutions this year? Here are nine New Year’s Resolutions that put your mental health first.
Catch Your Zzz’s
It’s no secret that getting enough sleep supports your physical well-being, but it also affects your mental health too. Insufficient sleep can increase your risk of a number of unfavorable conditions, including heart disease, type 2 diabetes, and depression. Some psychiatric conditions (including bipolar disorder, anxiety disorders, and depression) can cause sleep problems. In addition, insufficient sleep can even exacerbate the symptoms of many mental conditions including depression, anxiety disorders, and bipolar disorder.
So how much sleep do you need? It depends on your age. The National Sleep Foundation suggests the following:
| Your Age | Recommended Hours of Sleep from the NSF | |
|---|---|---|
| Newborn | 0–3 months | 14–17 hours |
| Infant | 4–12 months | 12–16 hours |
| Toddler | 1–2 years | 11–14 hours |
| Preschool | 3–5 years | 10–13 hours |
| Elementary School Age | 6–12 years | 9–12 hours |
| Teen | 13–18 years | 8–10 |
| Adult | 18–60 years | 7–9 hours |
| 61–64 years | 7–9 hours | |
| 65 years and older | 7–8 hours | |
If you make “practice better sleep hygiene” as one of your New Year’s resolutions, here are a few tips you can use to help you accomplish this:
- Try to go to bed at the same time every night
- Avoid blue lights for 1-2 hours before bed (You can learn more about warm lights in this post: Do Warm Lights Help You Sleep Better?)
- Sleep in a cool, dark room (cool refers to a few degrees cooler than room temperature)
- Exercise during the day
- Spend some time in the sunshine (it helps to reset your circadian rhythm)
Exercise More
Exercise not only helps you sleep better at night, but it also supports your mental health in other ways too. Studies show that aerobic exercises help to reduce symptoms of anxiety and depression. Exercise also:
- Boosts your mood
- Reduces stress
- Reduces the likelihood of social withdrawal
- Boosts self-confidence
Examples of aerobic exercise include running, jogging, dancing, walking, hiking, swimming, and playing tennis.
If you make “exercise more” as your resolution, remember that exercise regimens don’t have to be arduous. There are plenty of fun ways to add more physical activity into your daily routine. Even walking your dog an extra 10 minutes can add up over time.
Find a New Hobby
Did you know that hobbies are good for your mental health? According to the Australian Government Health Department, hobbies can boost self-confidence, promote feelings of relaxation, reduce stress, and improve overall happiness.
Here are a few examples of popular hobbies:
- Sports and exercise
- Music
- Art, including drawing, sculpting, painting
- Knitting and crocheting
- Baking
- Reading
- Journaling
- Gardening
- Fishing
You don’t need to be an expert to participate in a hobby. It’s about spending time doing an activity you enjoy.
Meditate
According to Mental Health America, meditating is great for your mental health. It can reduce stress, reduce the symptoms of anxiety and depression, and even help lessen chronic pain.
If “meditate more” is your resolution, you can find many ways to include more meditations into your weekly routine:
- Apps like Headspace
- Books
- Online guided meditations
Get a Planner
Getting organized can help you organize thoughts and reduce anxiety from last-minute scrambling or missed appointments. Keeping a planner can also support your mental health because you can stay on top of appointments, medication schedules, etc. Using a planner (either paper or through an app) can help you stay organized when your life — and health — feel overwhelming.
Volunteer
Did you know that volunteering also supports your mental health? According to the Mayo Clinic Health System, volunteering decreases the risk of depression.
If “volunteer more” is one of your New Year’s resolutions this year, you don’t even have to leave home. Here is a list of 20+ virtual volunteer opportunities.
Get Back to Nature
Spending time in nature can also support your mental health. Sunshine and fresh air can reset your circadian rhythm, which helps you get enough sleep. The experts at Harvard suggest that even 20 minutes spent outside can make a big difference.
If “spend time in nature” is one of your resolutions, read this article to explore a few ideas for spending time outside.
Develop an Attitude of Gratitude
Giving thanks and cultivating an attitude of gratitude can increase your happiness, according to the experts at Harvard.
If “be more thankful” is one of your New Year’s resolutions, you can boost your gratitude by writing more thank you notes, meditating, and keeping a gratitude journal (and re-reading on days you feel blue).
How to Keep a Gratitude Journal (for You and Your Kids!)
Keeping a gratitude journal is a great way to combat anxious thoughts. In fact, writing in a gratitude journal is shown to improve emotional resilience and reduce stress. There are many ways to keep a gratitude journal, but here are some tips:
- Journal first thing in the morning to start the day on a positive note
- End the day with a quick reflection about things you were grateful for over the course of the day
- If your child can’t write yet, she or he can draw pictures instead
You can download our free printable Gratitude Journal. Print out the journal and let your child explore the concept of gratitude. With 50+ pages, your child will have nearly two months of journaling!
Practice More Positive Self-Talk
How you talk to yourself matters, and incorporating more positive self-talk can make a big difference.
If “practice more positive self-talk” is one of your New Year’s resolutions, here are ten to get you started:
- I am capable and strong.
- Attempting to do X took courage, and I am proud of myself for trying.
- Even though this wasn’t the outcome I anticipated, I learned a lot about myself during this process.
- I am proud of how far I have already come even if I still have a ways to go.
- I can get through this.
- Tomorrow is another opportunity to try again, and I can utilize the lessons I learned from today.
- I will do my best.
- I can’t control what other people say, do, or think, but I can control my thoughts, words, and actions.
- This is an opportunity for me to try a new way to do X.
- I am learning from this situation, and I can grow as a person.
The Best New Year’s Resolution: Ask for Help When You Need It
Even with all of these resolutions, it’s not always enough. The best thing you can to do support your mental health is to ask for help if you need it. As a multidisciplinary practice, we can support a variety of mental health conditions with therapy, medication, lifestyle changes, coaching, and more.
Here at Next Step 2 Mental Health, we provide comprehensive mental health care for adults (and children too!). We’re just a call or click away. Call 502-339-2442 or send us a message to request more information.
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Does Your OCD Need Treatment?
Obsessive-compulsive disorder (OCD) is an anxiety disorder marked by recurrent intrusive thoughts and fears that lead to ritualistic behaviors. At first, you might find the obsessions and compulsions are manageable, but left untreated, the patterns of OCD can impact all aspects of your life. Here at Next Step 2 Mental Health, our multidisciplinary team excels when it comes to diagnosing and treating OCD. If you spot the signs of OCD in you or your child, it’s never too early to receive professional help.
If you’re unsure if your OCD requires treatment, here are seven signs that your OCD could benefit from medical intervention.
But First… What Is OCD?
Before we dive into the signs that OCD requires treatment, let’s first cover what OCD is. OCD is short for obsessive-compulsive disorder. Watch the video below to hear what the International OCD Foundation says about the disorder.
As discussed in the short video clip, OCD is characterized by obsessions (intrusive, unwanted thoughts) and compulsions (behaviors).
Common obsessions include:
| Contamination | Losing Control | Harm | Perfectionism | Scrupulosity | Unwanted Sexual Thoughts | Other |
| Fear of germs | Fear of acting on an impulse to harm oneself or others
|
Fear of being responsible for something terrible happening | Fear of losing or forgetting important information when throwing something out
|
Concern with offending God
|
Forbidden or perverse sexual thoughts or images | Superstitions |
| Disease | Fear of violent or horrific images in one’s mind
|
Fear of harming others because of not being careful enough | Concern with exactness | Concern about blasphemy | Forbidden or perverse sexual impulses about others
|
Concern with getting a physical illness (not related to the diseases in the first column pertaining to germs) e.g., cancer
|
| Concern with household or environmental contaminants | Fear of stealing things | Fear of losing things | Excessive concern with right/wrong or morality
|
Obsessions about aggressive sexual behavior towards others
|
Concern with unlucky items, numbers, or colors | |
| Dirt | Fear of blurting out insults or curse words | Concern with a need to know | Inappropriate sexual obsessions | |||
| Body Fluids | Inability to decide whether to keep or to discard things
|
Now that we’ve covered what OCD is and examples of common obsessions, let’s explore the signs that your OCD isn’t under control.
Signs Your OCD Requires Treatment
1. You Can’t Control Your Obsessions Or Your Behaviors
The types of obsessions or compulsions can vary from person to person. Regardless of which obsessions you struggle with, if you can no longer control them, then you might benefit from help.
2. You Spend Too Much Time Thinking about Your Obsessions
How much is “too much time” thinking about your thoughts? If intrusive thoughts interfere with your daily life or take up more than one hour (per the National Institute of Mental Health (NIMH)), consider asking for help.
3. Your Anxiety Isn’t Relieved by the Compulsions
Although OCD and anxiety are often discussed as separate conditions, OCD is a type of anxiety disorder. Other anxiety disorders include generalized anxiety disorder (GAD), post-traumatic stress disorder (PTSD), social anxiety disorder, and panic disorder. Many people who complete ritualistic behaviors report that they do it because it helps to ease their anxiety. They also note that refraining from the behavior (whether that’s checking the door or retracing steps, etc.) increases their feelings of anxiety.
If you feel trapped in a cycle of anxiety and compulsions, there is hope. OCD treatment, which may include a combination of therapy, CBT, medication, and even lifestyle changes, can help you learn to manage your thoughts and behaviors to free you from the control of anxiety.
4. Your Career Is Suffering
Intrusive thoughts and ritualistic behaviors can suck up a lot of your time at work. For example, ruminating on obsessions can take up hours of your time and prevent you from getting your work done. Getting the right OCD treatment can help you manage your anxiety, which can lead to a more productive work day.
5. Your Personal Relationships Are Suffering
OCD doesn’t just impact your work performance. Unmanaged OCD can start to affect your relationships with your spouse, family members, and friends. You might consider OCD treatment if:
- Your thoughts take up the time you’d normally spend with your family
- Your compulsions limit your ability to enjoy time with friends or family
- Your OCD is getting in between you and your spouse
6. Your Child Continually Asks If He’ll Be Okay
Children can also be diagnosed with OCD. Children may struggle with many of the same intrusive thoughts as adults, including fear of contamination and fear of harm. You might suspect your child struggling if he continually asks if “he’ll be okay”. According to the International OCD Foundation, this can be a sign of pediatric OCD.
Other signs of OCD in children include:
- Excessive checking (re-checking that homework is done, lights are off, the door is locked, etc.)
- Excessive washing, tidying up, and/or cleaning
- Repeating ritualistic behaviors until they are “just right” … or starting over again until they are right
- Obsessing with rearranging things
- Mental compulsions which may include excessive praying or mental reviewing
- Frequent apologizing
- Reciting lucky words or numbers or phrases; using lucky items, etc.
If you notice any signs of OCD in your child, seeking professional treatment can help restore the quality of your child’s life.
7. You Used to Have OCD Managed, But Not Anymore
Even if you previously had control over your OCD — either with therapy and lifestyle changes — you might benefit from additional treatment, especially if your symptoms are regressing. If your current treatment plan is no longer working for you, we can help you get the relief you need. Many people find that a combination of therapy and medication is beneficial.
How Is OCD Treated?
At Next Step, we know how profoundly OCD can impact all aspects of your life, and if you’re struggling now, you don’t have to wait until it gets worse before reaching out for help. Our compassionate, non-judgmental team offers a variety of OCD treatments, including medication and therapy.
To reclaim control over your OCD, call our Louisville, Kentucky office at 502-339-2442. You can also request an appointment online.
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Anxiety at Christmas: What Your Loved One Wants You to Know about Anxiety
A United Kingdom-based mental health charity, Mind, explored the connection between anxiety and the holiday season. Let’s take a look at a few stats that highlight how the festive season impacts people living with anxiety:
- Three out of four people who have a diagnosed anxiety disorder report trouble sleeping around the holidays
- More than 60% of the surveyed participants reported a panic attack during the holiday season
- 36% of participants admitted to engaging in self-harm to cope, and another 52% considered self-harm
With these stats in mind, we want to shed light on how the holidays can impact those with anxiety – and what you can do to make the holidays a little easier for them.
1. Opening Gifts
Giving and receiving gifts is a hallmark of the Christmas season. It can be an exciting, joyous time, but for some people with anxiety, opening gifts can be a trigger. For example, it can be very uncomfortable to have all eyes on you as you open up a present. You’re on the spot. You might worry if you react the right way. What if you don’t love the gift? What if they don’t love the gift? Even if you love opening gifts, it’s important to recognize that not all people love the spotlight.
How to support a loved one with anxiety: If you know that opening gifts is anxiety-producing, ask your loved one how they’d like to handle the situation. For example, everyone opening their own gifts at the same time can be much less stressful than watching each person one at a time open presents.
2. Socializing at Christmas Parties
Granted this year’s holiday party schedule is likely very different due to the pandemic, there are still plenty of ways to socialize at Christmas: social distancing get-togethers, virtual parties via Zoom, or increased phone calls with extended families and friends.
Socializing – whether that’s in person or virtually – can be overwhelming for those with social anxiety.
How to support a loved one with anxiety: Avoiding all socializing (whether that’s at Christmas or any other time of the year) is tempting for those with social anxiety disorder, but avoidance isn’t helpful in the long run. Gently encourage your loved one to participate, and how ask how you can support them. Some people may find that arriving early to a get-together is easier because you can greet people one-at-a-time as they arrive rather than all at once.
3. Christmas Dinner Stress
The pressure is on! Planning and cooking a Christmas dinner can be stressful. It’s not uncommon to lose sleep over planning a big meal. Planning the menu can be overwhelming especially if Uncle Tim doesn’t eat meat and Aunt Peg is doing keto – trying to please everyone can be a nightmare! The Irish have a term for this: Christmas Day Syndrome.
How to support a loved one with anxiety: Be understanding of the task at hand. Not everyone asks for help, so don’t hesitate to offer your help first. Doing as much prep as you can early can also help alleviate headaches.
4. Financial Stress
Financial strain can be a big source of anxiety, and the holidays can really stretch the budget. Between gifts, decorations, and food for Christmas parties, it can be overwhelming to see so much money spent so quickly.
How to support a loved one with anxiety: If you and your partner are sharing a budget for Christmas gifts, you can eliminate some strain by setting a budget and sticking with it. A budget can help eliminate the surprise and worry associated with a large credit card bill after Christmas.
5. Christmas Busy-ness
The weeks and days leading up to Christmas can be very busy. Between working regular hours, preparing for family gatherings, shopping, decorating, wrapping presents – there’s a lot going on! Busy schedules can cause stress. In fact, 81% of the UK Mind survey participants noted that most anxiety was triggered by the increased stress load.
How to support a loved one with anxiety: Help your loved divvy up any tasks to help lighten their load. Remind your loved one that you don’t have to do every single holiday tradition if it causing more stress than joy.
Anxiety Isn’t Just “Overly Stressed”
Anxiety can be very personal; what triggers one person doesn’t necessarily trigger another person. If your loved one is dealing with increased anxiety during Christmas, remember it’s not that he or she hates the holiday. The best thing you can do to support a loved one is to be considerate of how they feel even if you don’t understand why. Let your loved one know that you are there to talk. You can also take the time to learn more about anxiety disorders. Anxiety can be a severe, debilitating condition. While stress can trigger anxiety, it is more than just being “overly sensitive” or “worrying too much”.
Anxiety at Christmas … and Beyond the Holidays
Here at Next Step 2 Mental Health, we want to help you feel better no matter what time of year it is. If you or a loved one are struggling with anxiety, we encourage you to seek the help you deserve. Remember, seeking help is always a sign of strength. We take a multidisciplinary approach when it comes to managing anxiety. From medication management to therapy (including CBT) to online courses, we are with you every step of your journey.
Give us a call at our Louisville, Kentucky office at 502-339-2442, or send us a message to request more information.