anxiety – Page 3 – Hello Doctor

The dark side of anti-anxiety medication

February 28th, 2018 by The Hello Doctor Team

It’s normal to worry and feel stressed, but if you worry to an extent where it consumes your thoughts, making you constantly anxious, you might be suffering from an anxiety disorder. Anxiety is a term for a group of disorders that cause nervousness, fear, and worrying. It affects how you feel and behave and you may experience physical symptoms like a pounding heart, headaches, sweating, an upset stomach and muscle tension.

Anxiety can range from mild to severe. Mild anxiety is unsettling and it’s possible to cope, but severe anxiety affects your day-to-day living, filling your life with endless worry. When anxiety reaches a severe stage, you need to get professional help. A therapist can diagnose your condition, and help you find ways to manage your anxiety better, so you can live a normal life.

One of the ways of treating anxiety is with medication. As with many other drugs though, it’s possible to become dependent on anxiety medication. If this is your only form of treatment, the anxiety medication becomes a quick fix, and you don’t develop other coping mechanisms to help get to the root of the problem. Instead, if you work through anxiety in counseling, you learn healthy coping strategies and ways to find calm amidst the storm.

Pop pills safely

It’s important to understand the possible side-effects from the most common anxiety medications.

There are two common types of anxiety medication, called Benzodiazepines and Buspirone. Benzodiazepines are stronger with more side-effects than Buspirone and are prescribed more often. In some cases, taking either drug may cause “paradoxical effects”. This means that you would experience a worsening of anxiety symptoms, rather than improving and in some cases, they could even cause your anxiety to escalate and spiral out of control.

Benzodiazepines side-effects

Hypotension (low blood pressure).
Decreased sex drive.
Nausea.
Memory loss.
Lack of coordination.
Emotional dysfunction.
Difficulty thinking.

Buspirone side-effects

Dizziness, a headache and blurred vision.
Drowsiness and fatigue.
Feeling restless or nervous.
Nausea, dry mouth and an upset stomach.
Insomnia
A stuffy nose.

Pass on the pills

Severe anxiety will need to be properly diagnosed and dealt with but if your anxiety is mild, there are ways to cope without medication.

Make good memories

Think of it this way; positive thoughts kick bad thoughts to the curb. For example, if you go out and try doing a new activity like visiting a museum or eating at a new restaurant and you have a good time, you’ll create good memories. In times of stress and when you’re feeling anxious, thinking of those good memories will help you to cope with stress. Choose things you’ve always wanted to try or do things you enjoy to create new good memories that you can save for a bad day.

Yes to yoga

If you’re looking for an exercise that has physical benefits and can help with your anxiety, then yoga is your best bet. It’s a slow form of exercise which isn’t too challenging. This is beneficial because if you have anxiety, slowing down your life will make your symptoms more manageable. Yoga also teaches you breathing techniques which helps calm you down when you are anxious.

Find healthy distractions

When you have anxiety, your thoughts are often your enemy. Like positive thoughts, good distractions allow you to stop focusing on the negative and give yourself a break from feeling anxious. Speak to a friend who makes you feel good and who is positive, work towards any goals you may have and read positive books and watch inspiring videos.

Write it down

You might find it silly at first, but it works! Writing down how you feel can help you cope and beat anxiety. Writing allows you to let go of your thoughts, instead of letting them stew inside. It also allows you to put your worries down somewhere permanent, allowing you to linger on them less than you normally would.

References:

Is it a panic attack – or a heart attack?

January 8th, 2018 by The Hello Doctor Team

Pounding heart, shortness of breath, sweating, fear of losing control or of dying. Sound familiar? These are some of the typical symptoms of a panic attack and a heart attack. So how do you know the difference!?

Panic attack

Heart attack

Symptoms usually peak after 10 mins.

The pain lasts more than 5 minutes and the pain doesn’t affect the breathing.

Pain is concentrated in the chest, and fluctuates: rising & falling.

People describe the pain during a heart attack as constricting.
The intensity of the pain can change.
As a rule, the pain appears in the center of the chest and can move downward along the left arm and along the back.
The pain can also spread to the neck, teeth, and jaw area.

Numbness and prickly sensation is not restricted to the left arm. It can also appear in the right arm, fingers & legs.

Usually the prickly feeling is restricted to the left arm.
This is often accompanied by nausea, vomiting and a cold, sticky sweat.

During a panic attack, people have irrational fears, like fear they will suffocate, or that they are going insane.

During a heart attack, people usually fear that they might die, and this is concentrated on the pain in their chest.

Managing a panic-attack

Consciously slow your rate of breathing, your racing thoughts, and your body, from head to toe.
Picture a relaxing scene using all your senses. Now, imagine yourself in this scene.
If you can, get up and take a walk even if it’s just to the bathroom. If there are people around you, make small talk.
Picture a person you trust, someone who believes in you, supports you and cares about your wellbeing.
Recall a time you handled a similar situation well, or try to recall a past success and the good feelings from that moment.
Focus on a concrete object in front of or around you. Maybe it’s a paperweight on your desk. Focus on its colour, shape – try to absorb as many details as you can.
Count backwards from 20 and with every number; picture a different image of someone you love, something that pleases you, something that calms you.
Remind yourself that attacks always end. Always.
Remind yourself that panic is not dangerous.
Make yourself yawn, and stretch your body, head to toe.

Managing a heart-attack

If someone looks like they’re having a heart-attack, or you think you are, contact emergency services immediately. If you’re unsure whether it’s a panic attack or heart attack, don’t take the risk! Contact an ambulance.

While you wait for the ambulance, do the following:

Keep the person as calm as possible, and have them lie or sit down.
Have the person chew an aspirin (unless they are allergic).
If they stop breathing, someone who is qualified should perform CPR immediately. If you don’t know CPR, call the emergency services, and they can give you instructions while you wait.

When in doubt, always contact emergency services. Some people feel they don’t want to worry their relatives when they have symptoms of heart attack. Don’t make this mistake! You could risk your life!

References:

Are you feeling paranoid? Here’s what to do

January 5th, 2018 by The Hello Doctor Team

Do you constantly feel like someone’s watching you? Or maybe calling your name? Do you sense that danger may be upon you and it makes you intensely anxious and fearful; even if you don’t have any real evidence that it’s true?

If you tend to assume that people have negative motivations, or you find yourself obsessing over trivial things that people do, you may be paranoid.

Paranoid personality disorder is a long-term mental health condition. It involves intense feelings of mistrust, suspicion, and hostility toward people. The disorder makes you feel that people are constantly out to hurt or take advantage of you.

People with paranoid personality disorder lack trust in others, and feel a strong need be independent. They tend to be inflexible, critical, find it hard to work with others, and find it really difficult to accept criticism.

This disorder further makes you:

Read threatening meanings in remarks.
Hold grudges.
Expect to be exploited by others.
Have a poor sense of humour and self-image.
Detached from loved ones and family.
Preoccupied with unjustified doubts of loyalty from friends and loved ones.

What are the causes?

Research suggests that this disorder can be caused by genetics, social factors (how you interact in your early development with family and friends) and psychological factors like personality and temperament.

Luckily, paranoia is treatable; but people who have the disorder are unlikely to seek help because they don’t think they have a problem. Working with a therapist is also difficult, because the paranoid person tends to question the therapist’s motives. Since the basis of talk therapy is trust, this challenge makes paranoia particularly difficult to treat.

Can it be treated?

While there may not be an absolute cure for paranoia, treatment can help you cope with symptoms and live a happier and more productive life. Treatment will depend on the type and severity of the condition. It may include:

Psychotherapy

As with most personality disorders, supportive psychotherapy is the therapy of choice to treat paranoia. This is also known as “comfort care”. The therapist attempts to help you solve problems and find ways of living with the condition.

Medication

If the condition is more severe, you might suffer from hallucinations and delusions. Anti-psychotics, tranquillisers, anti-anxiety medication are all recommended forms of treating these, and can be prescribed by the psychiatrist.

Self-help

Write down your thoughts and feelings in a journal, and reflect on them regularly to help pinpoint your triggers. Talk to someone you trust about your feelings and thoughts. Manage your stress and try relaxation techniques which can help soothe pressure and build resilience. Sleeping well will also go a long way in energising you to cope with difficult thoughts and experiences. How balanced is your diet? Your blood sugar levels can impact your mood and energy levels; so make an effort to eat healthy mood-boosting foods and make sure you exercise for optimal mental health.

All of us may have some paranoid ideas or thoughts at times. It is important, though, to know when these are due to paranoid disorder. If you’re uncertain, why not talk to one of our doctors? They would be happy to help you find the best treatment!

References:

Healing trauma with eye movement

November 9th, 2017 by The Hello Doctor Team

Did something happen in your past that still haunts you today? None of us are exempt from life’s distressing moments – and for some, it really takes a lifetime to heal. A simple eye movement may be just what you need to overcome disruptive life experiences.

Healing through your eyes

Thanks to Dr Francine Shapiro, an American psychologist, EMDR (eye movement desensitization and reprocessing) is an effective treatment to resolve symptoms of trauma and life-disturbing experiences.

Feelings that linger and remain unprocessed can affect the nervous system. This can result in flashbacks, ongoing anxiety and nightmares. Trauma can make you avoid certain situations with people or locations. This eye therapy is used to safely address and process traumatic experiences and your overwhelming emotions. In this way, you confront the memories and behaviours that stem from there.

How does it work?

With your eyes, you track a therapist’s back-and-forth finger movements, and at the same time, replace your negative thoughts with positive ones. Think of a hypnotist’s swinging pocket watch.

Step-by-step progress

According to the EMDR Institute, the relatively new but popular treatment runs in eight steps.

History: You and the therapist will develop a treatment plan that considers your past life events, current, and future needs or concern. This will target the cause of your emotional distress. The point here is to develop skills and behaviours that you will need in the future. The root of the problem, which perhaps stems from your childhood, may be the starting point.
Preparation: Your therapist will use imagery to teach you how to reduce your stress. These are techniques you can (and should) use in your daily life to keep you in a peaceful state of mind.
Assessment: Your therapist will record, evaluate and measure imagery of your memory and help you target these associated feelings. This also outlines the negative thoughts you have about yourself that may be linked to the targeted memory. In contrast to this, the therapist lets you choose a positive thought or memory. The belief will be measured against the negative one to determine how true it feels to you. Your therapist will record your physical symptoms too.
Desensitisation: Bilateral stimulation (the core of EMDR), involves eye movements, tones, or taps that are used to reprocess the distressing event. The therapist takes a break after each set to check in on you and what may have happened during the stimulation.
Installation: During the bilateral stimulation phase your selected positive thought is the target. Your therapist will often check to see how true your chosen belief feels to you.
Body scan: You will now scan your own bodily sensations while thinking of the image and the positive belief. Processing is not complete until you can bring the traumatic memory into your consciousness without feeling tension. Any sensations that your therapist finds in the process will be targeted with further bilateral stimulation until the tension is gone.
Closure: Closure may include guided imagery or a discussion of the session. This phase happens at the end of a session regardless of the memory being fully processed, either at a functional level or not. The completion of EMDR therapy may take several sessions.
Re-evaluation: The next session begins here. This phase consists of examining the progress made. If the target remains unresolved, the session will resume with desensitisation.

Why does it work?

After 26 years of research, there have been enough evidence of the effectiveness of EMDR, that many psychologists now get training in this technique. However, there are also skeptics within the scientific community, who are not convinced about this treatment. The main reason, though, is that the underlying neural mechanism is unknown. Since the treatment poses no dangers, and good results, it’s definitely worth giving a try!

Need EMDR therapy?

EMDR can be effective in a wide range of psychological problems. Find a qualified psychologist or psychiatrist who specialises in this form of treatment. The South African Depression and Anxiety group also reiterates that EMDR is not limited to simply taking symptoms away. It addresses the past, present and future. The goal is to allow the person to achieve a complete state of emotional health.

References:

Three keys to ace your exams this year

November 8th, 2017 by The Hello Doctor Team

A new year means a fresh start! The sooner you tackle studying, the more prepared you are when exams roll around.

Where do you get stuck?

First, identify the area you need help with. You might have difficulty managing your time and prepping for tests. Maybe it’s memorisation that’s tricky for you. For some, it’s anxiety and nerves before the moment of truth.

Figure out your major issue and then work on a fall-back plan.

1. Memorise like a pro

Most of us can’t store that much information in our short-term memory. At best, you can recall a 7-digit number. To get around this brain-limitation, there is a technique called ‘chunking’.

Our brains remember complex information by stringing them together in a meaningful way. Say, for instance, I ask you to listen to one of your favorite tracks from 5 or 6 years ago: your mind will probably go to some other memories that this song reminds you of. This is how you collect and remember information: you link them together.

The key to using this technique, is to create something meaningful from information that seems random. For example, if you need to memorize a list of groceries, you can create a word from all the first letters. Now you only have one word to remember, and your mind will be able to recall the items more easily.

Another method, is to add meaning & emotion to ideas. Say, for instance, you need to remember the name of a great historian called George: and you have a friend called George, imagining your friend’s face connected to the historical George’s story will make the story more meaningful to you: you’re basically ‘chunking’ the history-lesson to your brain’s existing memories of your friend.

If this way of memorising doesn’t work for you, try:

Draw mind-maps or write out summaries of your work.
Create mnemonics to remember important concepts.
Memorise your work using flow-charts or diagrams
Understand your work by teaching it. Research published in the journal Memory & Cognition says that teaching your work, instead of memorising it, is a better way of understanding.

2. Timing is everything

Your course work is hectic, and you have a thriving social life to keep up with too… who has the time?! Start to manage your time early in the year – prioritise and scale down on extramural activities and social events, especially if they’re getting in the way of your academic performance.

Manage your time better:

Colour-code your tasks on a big calendar in a very visible spot in your room, not just on your phone. This way, it’s hard to avoid and is a physical daily reminder to stay on track.
If you find your mind wandering and you can’t concentrate, get up and walk around the room. Short breaks will give you a boost of energy. Be flexible but realistic – you don’t have to drop all social obligations for the rest of the term. Simply plan around them.
Leave enough time for revision.
Be well-prepared by working through old exam papers.
Join a study-group for extra help and support.
Don’t put off a difficult piece of work – ask for help immediately if you don’t understand a concept.
Find your sweet spot of studying. For some it’s early hours of the morning, for others, it’s a stretch in the afternoon. Find what works for you and stick to it.
Make time for exercise – it’s scientifically proven that exercise improves your memory.
Plan ahead – studies have shown that cramming is not the most effective method of memorising your work.

3. Breathe!

Heart palpitations and sweaty palms before the test? Practise positive self-talk. Come up with a set of affirmations and let these work their magic.

Do breathing exercises to slow down your heart rate. Or count backwards from 100.
Be prepared and aware of the amount of writing time.
Visualise yourself writing confidently and calmly.
Get enough sleep the night before the test – sleep physically alters the brain to help you memorise your work better.
Eat a balanced diet to keep your brain sharp and your mind calm.
Try meditating the night before.

References:

http://kidshealth.org/en/kids/studying.html
https://www.topuniversities.com/student-info/health-and-support/exam-preparation-ten-study-tips
http://study.com/academy/lesson/chunking-method-definition-examples-quiz.html
Nestojko, J.F., Bui, D.C., Kornell, N. et al. Memory & Cognition (2014) 42: 1038. https://doi.org/10.3758/s13421-014-0416-z

Feeling anxious often? You could have hyperthyroidism.

October 25th, 2017 by The Hello Doctor Team

Despite being one of the smaller organs in the body, the thyroid gland is one of the most powerful. Through the hormones it produces, the thyroid gland influences metabolism, breathing, heart rate, the nervous system, body weight and body temperature! With all that responsibility, what happens if something goes wrong?!

Disorders of the thyroid

The thyroid gland uses iodine from the foods you eat to make two main hormones:

Triiodothyronine (T3)
Thyroxine (T4)

T3 and T4 travel in your bloodstream to reach almost every cell in the body and are responsible for regulating the speed with which your cells work.

Thyroid problems is one of the most common of all medical conditions, especially in women. The most common thyroid problems involve abnormal production of these thyroid hormones:

An underactive thyroid, underproduces hormones and causes a condition called “hypothyroidism”
An overactive thyroid overproduces hormones and causes “hyperthyroidism”

Because an overproduction of thyroid hormones essentially speeds up cell activity across your entire body, some of the common symptoms of hyperthyroidism include:

fatigue or muscle weakness
hand tremors
mood swings, nervousness or anxiety
rapid heartbeat or heart palpitations
trouble sleeping
weight loss
diarrhoea
irregular menstrual cycle

Causes of hyperthyroidism

There are several different causes of hyperthyroidism:

The most common cause of an overactive thyroid is Grave’s disease. Grave’s disease is an autoimmune condition where your body produces anti-bodies that cause the cells of the thyroid to go into overdrive and over produce hormones
Unusual lumps or bumps that grow on the thyroid may interfere with regular hormone production
Inflammation of the thyroid, caused by a virus or a problem with the immune system, can also interrupt hormone regulation
In some women, pregnancy can cause changes to the thyroid resulting in an overproduction of hormones

Do you have hyperthyroidism?

Hyperthyroidism is a lot more common in women, and does have a large genetic component. If anyone if your family has Grave’s disease, or another thyroid condition, it’s a good idea to start becoming more aware of any unusual symptoms you may be experiencing.

A diagnosis of an overactive thyroid will be made by your doctor after listening to you describe your symptoms, doing a physical exam and by measuring levels of thyroid hormones in your blood. Depending on your specific symptoms, your doctor may also do a scan of your thyroid to see if you have any growths on the gland or whether it might be inflamed.

Treatment for hyperthyroidism

Since hyperthyroidism has several causes, there are several treatment options. The best treatment method will depend on YOU. Besides the underlying cause, your doctor will also consider your age, your symptoms and any other conditions you may have. Treatment could include:

Medications: these could include medications to lower thyroid activity and prevent the overproduction of hormones, or medications (e.g. beta blockers) that help to lower your racing heart rate. These are usually given together to help you feel better while the thyroid medication is doing its job
Radioactive iodine: this is absorbed by your thyroid gland, where it causes the gland to shrink and symptoms to subside
Surgery: in some cases, for example if you are pregnant, medication is not an option. Surgery can be performed to remove parts of the thyroid that will reduce hormone production

The obvious goal of treatment is to get hormones back in balance. To support your body while this is happening, ensure you do everything you can to keep the rest of you healthy. The best way to do this is by doing 3 things: eat well, sleep more and move!

References

https://www.endocrineweb.com/conditions/thyroid-nodules/thyroid-gland-controls-bodys-metabolism-how-it-works-symptoms-hyperthyroi
https://medlineplus.gov/hyperthyroidism.html
https://www.mayoclinic.org/diseases-conditions/hyperthyroidism/basics/definition/con-20020986

Treat stress, anxiety and depression with Mindfulness

September 8th, 2017 by The Hello Doctor Team

Maybe someone mentioned mindfulness to you, and you were curious. But then, they said “meditation”, and your eyes glazed over. We get it. Meditation sounds like something that only certain religions, yogis and health-nuts practice. So what does it have to do with science, health and your wellbeing?

What is mindfulness?

Think of your mind as having different ‘states’ of functioning: sleep-state, focus-state, ‘zoning out’-state, creative-state, stress-state, relax-state, and so on. The mindfulness-state is just another state of mind. The reason mindfulness has become so popular recently, is that scientists have discovered that this state of mind can help people cope with stress, anxiety and even depression.

Mindfulness practice is like a training-program for your brain. Just like you can train your body to run better, swim better or to be more flexible, you can train your brain to be more mindful. And, if your brain is more mindful, this can help to calm your mind and body, and cope better with stress, pain or even illness.

How does it work?

Step #1: Pay attention

Try this: put your hand on your tummy, and take 3, deep, slow breaths towards your hand. Feel your belly moving as you breathe. Focus only on this sensation, in this present moment.

Well done! You have just done a short, simple mindfulness practice! You didn’t need to close your eyes, sit in a strange position or chant – all you had to do, was bring your attention to the present moment. This is what mindfulness teaches you: it teaches you to bring your full attention to this moment, and helps your mind to calm down in the process.

Beyond focusing on your breath, you can also focus your attention on what you’re hearing, what you’re feeling in your body or even the scents in the room. The purpose is to pay attention to your emotions, your thoughts , your environment and the way your body feels right now.

Step #2: Don’t judge!

The next part of mindfulness is to just notice things: and not immediately judge it. For instance, while you did the first breathing exercise, you may have been thinking: “Am I doing it right?” or “This is really stupid.” Your mind is in the judgement-state, and that’s okay: we need to know how to judge good and bad, dangerous and safe – it helps us navigate the challenges of life. However, the mindfulness-state is a state of mind where you practice acceptance, not judgement. And it can be quite a difficult thing to learn!

Step #3: Try it!

There are a ton of mindfulness apps out there that you can try. We particularly like the headspace-app, since they show you how simple this practice can be, without making it weird.

If you just want to try being mindful without any assistance, here’s something you can do:

Exercise 1:

Go outside. Take a few, deep breaths. Pay attention to your breath.
Notice what the air feels like on your skin: is it hot or cold? Is there a breeze, or is it wind-free? Is it humid or dry?
Shift your attention to the sights: what do you notice? Notice things that are close, and things that are far away. Be curious: what have you not noticed in the environment before? Are you starting to think and make judgements? That’s okay! Just notice your thoughts, and bring your attention back to noticing the environment: What plants do you see? What are their colors? What are the shapes? Just continue noticing them.

Exercise 2:

Have lunch by yourself, in a quiet environment. Only pay attention to your meal: smell the food. Notice all the different scents, before you take a bite, When you take a bite, chew slowly, and pay attention to the taste, the texture, the temperature. If your mind starts running off to think about work or life, just notice it, and bring your attention back to your food. Savour each bite, and experience the taste on multiple levels.

This may be very difficult at first: You may find it hard to focus your attention on just one thing at a time, but that is exactly why it’s so important to practice! It’s just like when you go to gym for the first time: the exercises are difficult, until your body learns to adapt, and gets more comfortable with the new movements.

Over time, though, you will find it easier to be mindful, and this will influence your stress-hormones, anxiety-levels and even your general mood. And you don’t need to feel like a weirdo: it’s the most natural thing!

Written by Dr. Albert J. Viljoen

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679190/
http://www.webmd.com/balance/tc/mindfulness-based-stress-reduction-topic-overview#1
https://www.headspace.com/science

How to help feelings of depression and anxiety

June 23rd, 2017 by The Hello Doctor Team

Sleepless nights. Heart palpitations. Feeling down. Irritability. These symptoms can all be linked to either depression, or anxiety. Since these conditions often overlap, it’s useful to know how and why:

Depression vs. anxiety

Depression is feeling sad and hopeless. Anxiety is feeling fearful or panicked in situations where most people wouldn’t feel anxious or threatened.
Depression is regretting the past and being preoccupied with what should have been. Anxiety is worrying about the future and what could be.
Depression makes you not care. Anxiety makes you fret unnecessarily.
Depression is having no energy and feeling overwhelmed by daily tasks. Anxiety is having nervous energy and living in constant worry.
Depression is thinking and believing the worst. Anxiety is fearing the worst.

Why it gets confusing
Depression and anxiety go hand-in-hand. People with anxiety may feel depressed from the effects of how the condition is interfering with their lives, and those with depression may have symptoms of anxiety like insomnia, difficulty concentrating, and irritability. This may explain why the two are frequently confused. Still, each disorder has its own symptoms and causes. There’s no evidence that one disorder causes the other, but you can suffer from both at the same time.

Anxiety and depression are also often treated in the same way. Antidepressants are sometimes used to treat anxiety, which may lead some people to think they have depression.

Help at hand
Since depression and anxiety commonly occur together, they are treated similarly. Both disorders can be treated with medication, talk therapy or a combination of the two.

Medications may include:

Selective serotonin re-uptake inhibitors to improve mood and ease anxiety. These are the most commonly prescribed antidepressants.
Anxiolytics to reduce anxiety and tension. These may also help if you have sleeping problems.
Antipsychotics to boost the effectiveness of antidepressants.

Different types of talk therapy can be used to treat depression and anxiety. Your doctor may recommend:

Cognitive behavioural therapy to help you think more positively and modify negative or harmful behaviours and emotional responses.
Psychotherapy to help understand yourself better, find the cause of your difficulties, improve relationships, and get more out of life.
Group therapy to help you realise you’re not alone, and where you can get support and advice from people who have the same problem as you.

Self-care
Whether you have depression, anxiety or both, it’s important to take care of yourself.

Eat feel-good foods like fish, turkey, cheese, eggs, and nuts to boost your serotonin levels.
Get seven to eight hours of good-quality sleep every night. Sleep allows your brain to consolidate memories and process information. Research shows that a lack of sleep may activate brain regions that cause excessive worrying.
Exercise for at least 30 minutes, five days a week to reduce symptoms of depression and anxiety. Try walking, jogging or swimming.
Practise meditation, deep breathing exercises, or yoga to help alleviate anxiety and stress.
Use music therapy for natural relief from anxiety and depression. This treatment entails listening, singing and moving to music to improve your physical, psychological, and social wellbeing.
Keep a journal. Writing down your thoughts and feelings can help you understand them better, and help you gain control of your emotions.
Avoid alcohol and recreational drugs as they can worsen your symptoms and make your disorder more difficult to treat.
Need quick relief? Learn to ground yourself. Look around you. Find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This will help calm your mind when you feel like you’ve lost control of your surroundings.

References:

5 personality quirks that are medical conditions

May 3rd, 2017 by The Hello Doctor Team

Do you have one of these strange personality quirks?

We all have that small tic or odd habit that makes us unique. But yours may, in fact, be a medical disorder. Read below and find out whether you check any of these boxes!

1. Paruresis

You’re standing next to another guy at the urinal, and…nothing. You start feeling self-conscious, try to relax, but still: nothing. Your bladder has stage-fright, also known as paruresis.

Paruresis is also called ‘shy bladder syndrome’, and it means that you’re not able to urinate when people are around. This has nothing to do with your urinary system. It’s social anxiety that causes your sphincter muscles to lock up when others are nearby.

Paruresis is more common in men, but can also happen in women. It can be triggered by a lack of privacy or being surrounded by people you don’t know. Anxiety, fear, or a sense of being pressured can also make it difficult to go.

2. Onychophagia

This fancy term describes good old basic nail biting. It’s one of the most common medical conditions in the world.

The medical term for nail biting is onychophagia, and is classified as an impulse control disorder. This means that those with the condition can’t control their urge to bite their nails. Onychophagia can affect anyone of any age, but most often develops during puberty.

Onychophagia can be triggered by stress, boredom, or nervousness. It can cause your fingertips to become red and sore, and your cuticles to bleed. In the long run, it can increase your risk for infection and may interfere with normal nail growth.

3. Misophonia

Loud chewing, gum snapping, pencil tapping: do these sounds drive you up the wall? Chances are you have misophonia, a strong dislike or hatred for normal, generally inoffensive sounds.

Misophonia, also known as selective sound sensitivity syndrome, usually starts between the ages of nine and 13 and is more common in girls. People with this lifelong condition have specific triggers, and are sensitive to certain sounds. When they hear these sounds, they become irritated, agitated, enraged, anxious, or panicked.

There is no known cause for misophonia. It has nothing to do with your hearing, but it could be related to how sound affects your brain and sets off automatic responses in your body.

4. Involuntary Emotional Expression Disorder

Your best friend’s mother just passed away, but you can’t resist laughing at the news. No, you’re not insensitive or crazy: You have Involuntary Emotional Expression Disorder (IEED).

IEED is when you have the opposite response to what is expected. People with this condition have episodes of crying, laughter, or anger that’s out of line with their present mood. For example, you may giggle during an argument or feel sad when something good happens.

IEED is caused by an injury to the neurological pathways that control your emotions. It’s common in people who have had a stroke, sustained a traumatic brain injury, or have a neurological disorder like multiple sclerosis, Parkinson’s disease or dementia.

IEED is underdiagnosed and undertreated as it’s often confused with other mood disorders like depression.

5. Alexithymia

Does your partner accuse you of being distant or emotionless? Alexithymia may be the reason for your seemingly lack of feeling.

Alexithymia is the medical term for not being able to understand and express your emotions fully. Everyone has some level of alexithymia, but it can become frustrating if yours is severe. Not knowing how to verbalise your feelings may cause people to think you’re lying or hiding something.

Alexithymia is more common in men. It’s often considered a personality trait, but has also been linked to post-traumatic stress disorder, and traumatic childhood events like abuse.

References:

Get over overthinking

December 10th, 2016 by The Hello Doctor Team

You can’t get over the past. Your perceived mistakes and failures are consuming your every waking moment, and you worry about what the future holds. You’re stuck in an overthinking rut, and you don’t know how to get out of it.

Say hello to analysis paralysis. Overthinking is not just irritating; it can be harmful to your health. Studies show that thinking too much about everything can have a negative effect on your productivity, lower your performance, kill your creativity, rob you of your willpower, and steal your happiness.

In the long run, this can lead to serious emotional distress, and increase your risk for mental health problems.

Mental illness is often ignored or misdiagnosed. Talk to a Doctor on the Hello Doctor app if you think you might be suffering from anxiety or depression.

Think less, do more
Putting an end to overthinking and negative thought patterns is easier said than done. But with practice, you can overcome this bad habit. Here’s how:

Distract yourself. Use happy and healthy alternatives like dancing, drawing and painting to distance yourself from bad thoughts and overanalysing. It may also help to do something spontaneous. Try a new food, watch a new TV series or read a book. This can help clear your head and change your way of thinking, which can, in turn prevent overthinking.
Be mindful. Make yourself more aware of the here and now by practising mindfulness; a form of meditation where you focus on the present moment without judgment. As obsessive, worrying thoughts come in, acknowledge them. Take note of where your mind drifted and how it made you feel. Then, release them. This will quiet your mind and help you stay grounded in the present moment. You can think a thousand stressful thoughts a day, but you can also choose let those thoughts come and go. Think, don’t hoard.
Move it. Burn some calories. Exercise is a great way to free your mind of negative thoughts and feelings. Even if it’s just for five minutes, find something you enjoy and do it every day. Maybe it’s a bit of dancing, running or yoga. Whatever it is let the bad energy out. As it becomes a habit, you’ll notice yourself overthinking less and you may become a better decision maker.
Exhale! Breathing can relax your body and mind, and calm those obsessive thoughts. It can help put things into perspective, and connect you to the present moment. When overthinking hits, take a few minutes to focus on your breathing. Inhale and exhale slowly and deeply until the excessive thinking goes away.
Poof… begone. Think about it this way: are you in control of the situation associated with the thought? Can you change it in any way? If you can, great. If not, accept that you can’t control the outcome of every situation. Let go and let it be. Trust that everything happens at the right time and place, and that everything will work out as it was meant to be.

References:

http://www.forbes.com/sites/amymorin/2016/02/12/6-ways-to-stop-overthinking-everything/#50295ed7455b
http://www.inc.com/lolly-daskal/10-simple-ways-you-can-stop-yourself-from-overthinking.html
http://themindunleashed.com/2014/09/8-ways-stop-thinking-find-peace.html
http://www.lifehack.org/articles/communication/10-simple-ways-stop-overthinking.html
https://blog.todoist.com/2015/07/08/analysis-paralysis-and-your-productivity/

Are you scared more than other people?

November 29th, 2016 by The Hello Doctor Team

Finding a stuffy lift uncomfortable is normal, but taking 10 flights of stairs to avoid taking an empty lift, isn’t. We all have different fears for different reasons, but when these fears interrupt the flow of your daily life, then you may have a phobia. Phobias aren’t just extreme fears, they are irrational fears. If you have a phobia, you may realise that your fears are illogical, but often facing, or even thinking about facing, the feared object or situation brings on a panic attack or severe anxiety.

Continue reading “Are you scared more than other people?”

Save yourself, from yourself

October 25th, 2016 by The Hello Doctor Team

You’re sitting at reception, wondering if you are prepared for your interview. Your hands are clammy, your mind is swirling with a million possibilities of everything that could go wrong, your chest feels tight and you can’t breathe.

We all feel anxious at times during stressful situations, but if the feelings of anxiety distract you from participating in everyday life, then you may need help. Anxiety causes both physical and psychological effects.

Continue reading “Save yourself, from yourself”