Mental & Emotional Health – Page 4

Do you have an anxiety disorder?

August 29th, 2018 by The Hello Doctor Team

Being worried is absolutely normal, especially when you’re about to take on a big task like exams or rushing to find that lecture room on time.

On the other hand, if your worrying causes constant stress, impacts on your social life, and interferes with classes and work, you may need to seek help.

If that’s the case, it’s important to know that millions of people suffer with social anxiety disorder. You’re really not alone. It’s equally common in men and women. If left unchecked, it can drive people into a chronic state of nervousness and fear.

Normal anxiety

Anxiety is a normal reaction to danger. It’s your body’s automatic fight-or-flight response that’s triggered when you feel threatened, under pressure, or facing a stressful situation.

The difference between normal anxiety and an anxiety disorder is between the source and the intensity of the experience. At the low end of the intensity range, anxiety is normal and adaptive. At the high end of the range, anxiety can become uncontrollable and may result in you not being able to adjust appropriately to an environment or situation.

What is an anxiety disorder?

When your anxiety is constant or overwhelming and interferes with your relationships and daily activities.

Signs and symptoms of anxiety disorder

Irritability
Feeling like your mind’s gone blank.
Anticipating the worst.
Feeling tense and jumpy.
Watching for signs of danger.
Feelings of apprehension (anxiety or fear that something bad or unpleasant will happen).
Trouble concentrating.

Anxiety is more than just a feeling. As a product of the body’s fight-or-flight response, it also involves a range of physical symptoms:

Sweating
A pounding heart.
Dizziness
Headaches
An upset stomach.
Frequent urination or diarrhoea.
Shortness of breath.
Muscle tension or twitches.
Shaking or trembling.
Insomnia

How to cope better

Get active. Physical activity boosts your feel-good hormones. Join a sports club, or go to the gym. Take a break and go for a walk. Make it a priority to move frequently.
Don’t skip meals. Eat a clean and balanced diet. Keep the caffeine to a minimum and go easy on sugary drinks. Caffeine can trigger anxiety and panic attacks.
Stay away from alcohol and drugs. These substances can aggravate anxiety and make your feelings worse.
Don’t aim for perfection. Give everything your best shot instead of trying to do things perfectly in one go. Everything will take time, be proud in the little you do, to get close to your end goal.
Learn some relaxation techniques. Take a deep breath and count to 10. Stepping back from your problems will help you clear your head. Meditate, get a soothing massage and listen to relaxing music.
Don’t beat yourself up! Think about your situation and remind yourself of all the positives, or all the certainties. It may be hard to spot them at first, but making yourself more aware of what you DO have, and what you CAN trust, can help shift the balance.
Call a friend. Don’t bottle up your emotions. Reach out to your roommate, partner, family, or a counsellor when you’re feeling overwhelmed. If all else fails, get out a notepad and write out your feelings. It’s amazing how small things start to look when they’re out of your head and down in black and white.
Figure out your anxiety triggers. Take notes or write in a journal when you’re feeling anxious or stressed, and then look for patterns. Some triggers can be avoided, and for others, you can learn some coping strategies.

If you’re still finding it hard to get your anxiety under control, speak to one of our doctors. You may need therapeutic or medical treatment. Don’t suffer in silence!

References:

Need more confidence? Here’s how to get it

August 3rd, 2018 by The Hello Doctor Team

Picture this. You’ve studied hard for a test and aced it. But a little voice in your head tells you that it’s not good enough because some of your classmates received higher marks. Within seconds, you’ve talked yourself into a slump and all your motivation is gone!

If this sounds familiar, you may lack self-confidence, but don’t worry. Many people think that confidence is just “something you have”, but it’s not a fixed quality. The outcome of the thoughts you have about yourself plays a big part in whether you have self-confidence or not. Therefore, if you change your mind about yourself (i.e. have positive thoughts about yourself), you can build up self-confidence.

Having a belief that you are capable and resilient also plays a role in your level of self-confidence. For example, this may refer to your belief in your ability to speak in front of an audience, learn a new technology, lead a team, make a change in your life (with studies, a career or relationship), and manage conflict.

Stop limiting yourself

When you’re a child, almost everything seems possible. Once you’re an adult, this may change because of how other people have imposed their beliefs on you – about what you can and can’t do! There are ways to stop limiting yourself and it starts with being positive. Hold onto the belief that anything is possible and don’t allow negative thoughts to creep up and ruin your plans. For example, if you’d like to start a part-time business, push away thoughts about whether you’re capable, and give it your best shot. Visualising your success can help boost your confidence, too. Try to imagine yourself as a successful entrepreneur wearing a suit, in your own office, with your own staff.

Don’t confuse memory with facts

Your memory doesn’t store information exactly the way it’s presented to you. Instead, it stores it in a way that’s easiest for you to understand and recall. It also stores information in such a way that it aligns with your internal belief system. This means that your brain has a confirmation bias. This can affect your self-confidence negatively. For example, if you have low self-esteem, your brain may store information that confirms your lack of confidence. Avoid this by using facts to build up your confidence. For example, if you’re worried about failing your driver’s license test, remind yourself that you’ve learnt how to drive and studied hard, instead of allowing your mind to convince you to think you’ll fail.

Face your fears

When you have a fear of something, you’re likely to let it control you and prevent you from doing certain things. This is because when you feel out of control, your brain takes the driver’s seat because your emotions run wild. But when you face your fears, you’re taking back control and becoming more confident in yourself. Take one step at a time. Break the fear down into pieces until you’ve reached your goal. For example, if you’re afraid of flying, start by taking a trip to the airport to become comfortable with being there. Next, take a short flight with a loved one. Later, you could try taking a short flight on your own. Continue like that until you’ve conquered your fear.

Create boundaries

To have self-confidence, it’s important that you define yourself and not allow others to define you. Teach others to respect your personal boundaries. Start by being assertive and learning to say no when you want to. It’s fine for others to have opinions, but it’s not acceptable for them to force their beliefs on you. Spend time with people who are assertive or take classes on how to be more assertive. The more control you have over your own life, the more self-confidence you have.

References

How do you get your motivation back at work?

July 16th, 2018 by The Hello Doctor Team

A feeling of dread washes over you when you wake up every morning to start your work. The days when you jumped out of bed, energised to climb the corporate ladder are long gone. Now, you just look forward to Fridays.

Where’s your motivation gone?

When you lack the enthusiasm to work, being at the office (or working from home) for eight hours can feel like a year. According to research, approximately 48% of people around the world don’t enjoy their jobs. Only 30% feel engaged and inspired while working, and 18% are disengaged, saying that they don’t like their jobs at all.

This lack of drive, if left unchecked, can result in a long-lasting slump, stress and pessimism.

Find your motivation

Psychologists have identified three sources of resistance that stops you from getting things done. Once you know these stumbling blocks, you can change how you think about them to help yourself find your drive again!

“I have to…”
Some people struggle with being delegated to, and to do tasks they don’t enjoy. This could lead to producing a poor quality of work or missing deadlines, as you’re not invested in doing the best job.
“I don’t feel right about this…”
For your motivation to last, you need to cater to your values and beliefs. If you’re doing something you don’t believe in, you’re less likely to enjoy it. For example, if your company forces you to work overtime but you value family time, your motivation to work will take strain because it clashes with something important to you.
“I can’t do this…”
Sitting with a difficult task can be daunting and make you struggle to even start. What’s more; if you believe you aren’t capable of doing something, the thought of failing may lead you to avoid doing your work altogether, and find a distraction instead. YouTube videos, anyone?

Get back your motivation

1. Count your blessings

One of the main causes of unhappiness at work is not realising and appreciating what you do have. For example, you may be unhappy at your job because it’s taking so long for you to reach your goals. Why not rather focus on the privilege of having a job, especially in a country where unemployment is so common? Next, focus on your goal to move up the ladder. What will get you there? Do you need to upskill? Hone in on practical solutions that will move you to your main objective.

2. Stick to bite-sized goals

Big goals or tasks can be daunting, so breaking up a big chore can help. For example, if you have a looming presentation, start with research first, then move on to the slideshow, etc. Create smaller tasks within the big one, so you consistently make progress. As you meet your smaller goals, you’ll feel more encouraged to continue.

3. Clock in, clock out

Most of us are guilty of packing up at the office, just to go home and work. And, working from home is even worse: with fewer boundaries between ‘office’ and ‘home’-life. Doing this consistently will leave you burnt out and demotivated as your job starts to seem all-consuming. It’s important to realise when enough is enough. Set work and rest times for yourself and stick to these deadlines! For example, don’t answer emails after 5 pm or open your laptop on weekends.

4. Celebrate small wins

A pat on the back goes a long way, so reward yourself for your personal wins. For example, after you’ve finished a difficult project or met a hectic deadline, treat yourself to your favourite lunch or leave work early that day. Celebrating small victories will encourage and motivate you to tackle bigger ones.

References:

How movies affect your mind: The science

July 16th, 2018 by The Hello Doctor Team

There’s nothing like munching on popcorn and kicking back to watch a movie. From taking a trip to your local cinema, Netflix-bingeing or flipping through the channels on TV, there’s so much to choose from.

It’s estimated that almost 80% of the global population watches movies throughout their lives. With genres like comedy, horrors, thrillers, romcoms, fantasy and more, there’s something for everyone!

At the end of 2017, Netflix announced that its users watch more than one billion hours’ worth of content per week and the average Netflix user watched more than 60 movies for the year. With so much time spent watching movies, one has to wonder, how does it affect you?

How do movies affect us?

Have you ever found yourself sobbing during a heartbreaking scene or jumping up, frightened during a horror? While watching, we’re aware that it’s all fictional, but most movies trigger real emotional reactions.

There are many ways that you are affected by movies. Let’s explore them.

It can improve your health

If you’re a fan of comedies, good news, your belly laugh can reduce the risk of experiencing aggression and help lower your stress and blood pressure. A study by the University of Maryland found that laughing while watching a comedy makes your blood vessels expand by up to 22%, which helps lower your blood pressure. When you laugh, the tissues that form the lining of your blood vessels expand and make room for more blood flow. Choose a comedy that will let you have a good laugh for at least 15 minutes.

It may trigger bad memories

Fans of horror movies all have something in common: they want to feel alive and it seems feeling fear does the trick. Horror movies allow you to experience abnormally intense emotions. But it may affect your health negatively. The intense feelings from watching a horror can increase levels of cortisol and adrenaline in your body. These hormones can trigger bad memories. If you have a heart condition, horrors might not be a good option for you. The powerful feelings that come from watching can cause a rapid heartbeat which increases the risk of chest pain and high blood pressure in those with coronary heart disease.

It can affect your relationships

Romantic comedies are great right? They offer free relationship advice and a newfound hope that you’ll find “the one”, but research suggests that romantic comedies have major effects on your views romantic relationships. A study from the University of Michigan explored the role of men in romcoms who won’t take no for an answer. They found that women who excessively watch romcoms are more likely to accept aggressive behaviour in men. Over time, the “love conquers all” narrative, along with female characters eventually giving in to persistent males, can make this behaviour seem normal and appropriate.

Watch what you watch

The best way to prevent negative effects of watching movies is to cut down and become picky about your viewing pleasure.

Make a plan about what you’re going to watch and when. This will stop you from mindlessly wiling away hours in front of the TV. Set an alarm reminder to stop watching (if you need!) Gradually cut down on the number of movies you watch. For example, limit yourself to watching on weekends and later, change the limit to Friday nights only.
Choose movies that will make you feel good.
Avoid extremely violent movies. A study revealed that these may contribute to violent or aggressive behaviour.

References:

Why is addiction a disease?

June 6th, 2018 by The Hello Doctor Team

When you think of a disease, addiction probably wouldn’t cross your mind, but it should.

Addiction is a disease of the brain and body which involves using substances or taking part in dangerous activities despite the negative effects. Like all diseases, if addiction isn’t treated, there are health-related consequences (for both the addict and their loved ones).

Drinking excessively and taking illegal drugs are the most common types of addictions, but there are many others.

Types of addiction:

Substance addiction is the compulsive use of drugs like cocaine, opioids, and prescription drugs like sleeping tablets, painkillers and inhalants. This also includes drinking and smoking (cigarettes and marijuana).

Impulse control disorders are when impulses cannot be resisted. This includes kleptomania (habitual stealing), gambling, pyromania (setting fires) and intermittent explosive disorder (obsessive aggressive acts).

A behavioural addiction is when someone engages in certain behaviour repeatedly, even if it causes themselves or others harm. Common ones include binge eating, having sex, self-harm, exercising, watching porn, using social media, playing video games and working.

Why willpower isn’t enough

Most addicts start out with wanting to relieve stress, feel good or escape from reality. Once they find a source for any of these, they may become addicted to it. Addiction affects the brain’s functions and disrupts the areas responsible for reward, learning, motivation, judgement and memory.

This means, if you have an addiction, you won’t be aware of how your addiction is causing problems. Even if it’s causing discomfort to others, the urge you have to get the pleasure from the activity or substance will control your behaviour.

Signs of addiction include:

An inability to stay away from a substance or activity.
Using a substance more often than in the past.
Lying to your friends and family about your use of a substance or the extent of your behaviour.
Abandoning commitments and relationships.
Being antisocial so you can rather spend time with the substance of your choice (e.g., hiding out at home on weekends binge eating).
Ignoring risk factors involved with your addiction.

The road to recovery

Addiction doesn’t just affect your wellbeing; it can also damage families, relationships, workplaces and neighbourhoods. Although it can be difficult for everyone, there are ways to cope and things you should keep in mind throughout the process.

If your loved one has an addiction:

Remember that you didn’t cause the addiction

It’s easy to start blaming yourself, but it’s not your fault. Even if you weren’t there for him 24/7, or if you used to drink with him or were rude to him at some point, you aren’t the cause.

Be a support system

The person will need help, especially during the recovery process. For example, if your loved one was an alcohol addict, you can show support by planning activities to distract him. Being available to listen and talk to him when needed is a big help, too.

Protect yourself

Your mental health is important, too. If your loved one’s addiction threatens your wellbeing in any way, get professional help or keep a healthy distance. Go for counseling through the recovery process if needed.

Approach with concern

If your loved one feels you’re blaming him for his addiction, he won’t react well. If you’d like to express concern about the addiction, do so with love and support. Tell him how his behaviour has changed your relationship and how you’d like to improve things. Offer your support, be positive and share that you want what’s best for him.

If you’re a recovering addict:

Continue your therapy sessions

It may be tempting to skip appointments or see your therapist less when you feel you’re coping again, but rather wait till you’ve been given the all-clear. Keep them updated on whether you’re having any withdrawal symptoms or other problems.

Create a safe environment

To heal, you need to feel secure at home. Get rid of addictive objects, for example, pornography if you’re addicted to sex. If you don’t trust yourself to clear out the triggers, ask someone you trust to get rid of them for you.

Ask for help!

Spending time with people who are supportive of your recovery will help you fight off addiction and stay healthy. Remember to create a routine that works for your recovery, but also be considerate of your friends’ and families’ time, too.

References

Do you need to go to rehab for binge-watching?

May 11th, 2018 by The Hello Doctor Team

You’ll regret it in the morning when you can’t keep your eyes open, but you press play anyway. “Just one more episode,” you tell yourself.

A recent Netflix survey revealed that 61% of users regularly watch two to six episodes in just one sitting. Does this sound familiar?

After a long day, curled up in bed with snacks, watching endless episodes of your favourite series may sound appealing, but it may not be so kind to your health. The high you get from watching your favourite shows on a loop makes you feel good but it may lead to addiction.

Slave to the screen

Hilarie Cash, a mental health counsellor who specialises in screen and internet addiction in America, explains that overstimulation plays a big role in why we binge-watch. She shared that most binge-watchers who become addicted initially start as a means of escapism.

Indulging in binge-watching makes you so used to the easy distraction and the high you get, that eventually a few episodes isn’t enough. You soon find that you’re watching more episodes in one sitting to get your fix.

Binge-watching happens easily for other reasons too:

It helps you escape your responsibilities and worries for a while.
It relaxes you.
It adds a sense of excitement to your day (your favourite show becomes something to look forward to).
Today, compelling TV shows are at our fingertips on TV or online.

What’s the harm?

A recent study found that adults who watch more than three hours of TV a day double their risk of premature death! Sitting for long stretches is more likely to increase the risk of health issues like diabetes, heart disease and cancer.

A University of Michigan study found that TV shows with captivating plots excite the brain. This makes it difficult for your mind to settle before bed and may cause sleep deprivation.

Too much TV time is also linked to the risk of becoming overweight because for most, binge-watching and snacking go hand-in-hand. Sitting for hours while snacking on junk food is not the way to health!

Binge-watching also puts your social life at risk. A study done by Marketcast, an entertainment company, found that 56% of binge-watchers prefer to watch alone and that 98% watch at home. This leaves little time for friends or making new connections.

Pace yourself

If you save a few slices of pizza, you’ll get to enjoy it tomorrow. The same goes for your favourite TV show. Don’t watch an entire season in one go, treat yourself to an episode a day. A study done by the Journal of Consumer Research found that the faster you watch your favourite show, the less enjoyment you’ll get out of watching it. A little distance will make your heart grow fonder and help prevent an addiction.

Avoid purge-watching

Be honest. Are you binge-watching because you can’t get enough or just to finish what you started? Usually, finishing tasks is a good thing, but when it comes to watching TV and specifically shows you don’t like, it can be harmful. Only watch shows you enjoy, so you’re less likely to end up in a cycle of continuous binge-watching. (You’re also more likely to run out of episodes in no time.)

Earn it

Going cold turkey with binge-watching isn’t easy, especially when Netflix releases an entire season of your favourite show. Use a reward system to make watching your favourite show productive. For example, cleaning your room could earn you some screen time, as well as finishing an assignment or hanging out with your friends.

Time yourself

Don’t know when to stop watching? Let your alarm tell you. A great way to regulate how much you’re watching is to set an alarm for when you’ve started watching and when you should stop. Listen to the alarm! You can watch again tomorrow.

References:

Looking into antidepressants? Read this first

May 10th, 2018 by The Hello Doctor Team

Are you feeling down, or lost your motivation in life? Do you think you could have depression? Before you get started on treatment, it’s useful to know what exactly is out there, so you can make an informed decision.

What is Depression?

Depression is a medical illness that affects your mood, body and thoughts. With the right treatment you can be on your way to recovery and live a normal life. It is highly treatable, and between 80-90% of people have a good response and find relief from their symptoms. The condition is commonly treated with antidepressants and psychotherapy.

According to the South African Depression and Anxiety Group (SADAG), around 20% of all South Africans will experience a depressive disorder at least once during their lifetime.

What are the treatment options?

Antidepressants work by helping the balance of certain chemicals in your brain. They can make your symptoms better or get rid of them completely.

There are three main types of medication:

Selective Serotonin Reuptake Inhibitors (SSRIs)
These are the most commonly prescribed antidepressants. They can ease symptoms of moderate to severe depression and are known to be relatively safe. They typically cause fewer side-effects than other types, and act on the neurotransmitter (brain chemical) serotonin (the feel-good hormone).

Serotonin and noradrenaline reuptake inhibitors (SNRIs)
This type is similar to the SSRI’s. SNRIs work by causing changes in your brain chemistry and communication in the brain nerve cell circuitry that regulates mood to help relieve depression. SNRIs block the reabsorption (reuptake) of the neurotransmitters serotonin and norepinephrine (the stress hormone) in the brain. They’re often used when the depression has painful physical symptoms like headaches and muscle pain.

Norepinephrine and dopamine reuptake inhibitors (NDRIs)
These affect the reuptake of norepinephrine and dopamine (which control the brain’s reward and pleasure centres). It increases the amount of norepinephrine and dopamine in the brain which brings on a positive effect in moods.

Common side-effects:

Headache
Nausea
Irritability/anxiety
Decreased appetite
Sleep disturbances
Sexual disturbances

Do antidepressants change your personality?

If taken correctly, antidepressants won’t affect your personality. They will help you function normally again on a daily basis. In some cases, people may experience a loss of emotions while on certain antidepressants. Speak to your doctor about possible side-effects. You may have to lower your dosage or switch to a different antidepressant. Antidepressants help your symptoms. Don’t be ashamed about taking them. Remember, depression is a health problem, not a character flaw or weakness.

Will I take antidepressants for the rest of my life?

It’s suggested that people who take antidepressants for a first-time episode of depression should take them continuously for six to nine months. Once an antidepressant gets working and depression is under control, talk to your doctor and decide when would be the best time to stop your meds.

Good to know

It’s important to take the correct dosage of your medication for the specified time given by your doctor. While antidepressants aren’t addictive, if you decide to stop taking them without getting the okay from your doctor, you may experience withdrawal symptoms.

References:

This is how your body handles fear

March 7th, 2018 by The Hello Doctor Team

Fear is an involuntarily reaction to potential threats. Think of it as your body’s way of surviving. Your brain activates certain reactions when your senses detect a threat: the reactions in your body, is what you experience as fear.

When that happens, you’re faced with two options: run for your life or fight and give it your best shot. This is a common reaction amongst mammals. It’s known as the fight or flight response. When you face your phobia of dogs, heights, lightning or dolls, a part of your brain regulates fear within the temporal lobes known as the amygdala.

Fight or flight?

When stress triggers the amygdala part of your brain, your ability to think rationally may be overridden: your body diverts all its energy to facing the threat that’s causing you to panic.

The release of hormones and neurochemicals increases your heart rate which makes you breathe much faster. Your blood pushes away from your stomach and intestines, and floods to your muscles to prepare you to fight or run. When your body goes into this mode, your heart rate and blood pressure go up. Hello adrenaline!

What does fear do?

Fear restricts the way you think as your mind is only focused on the two options. This is why you’d be less likely to be creative and have an open mind-set while you’re busy panicking.

Research suggests that fear is hardwired into the brain. Neuroscientists have found networks in your brain that work together. This begins in the limbic system (an emotional motor system responsible for the experience and expression of emotion) and runs all the way to the prefrontal cortex (responsible for complex cognitive behaviour), and back.

So, when these networks are electrically or chemically stimulated, they produce fear, even when there’s nothing that could trigger it. Feeling fear is neither a sign of weakness or abnormal. Being afraid is part of a normal brain function. In fact, a lack of fear may be a sign of serious brain damage.

Breathe it out

The worst part of fear is when your body shuts down. You may have heard this many times, but taking deep breaths during a stressful situation does work. So, learn how to breathe the right way. Mastering conscious control over your breathing is the best thing you can do for yourself. Practise deep, even, controlled breathing when you aren’t scared. Slow and even breathing helps slow down your heart rate. It can also make you feel like you’re more in control of the situation, which can help block some of the effects of stress.

According to research from the University of Minnesota fear can affect the way our brains work. The brain reacts immediately to signals from the amygdala, instead of the usual rational processing. This overactive state is sometimes referred to as ‘the amygdala hijack’: the brain perceives events as negative and remembers them that way.

Living under constant threat can affect your health too.

Fear weakens your immune system and can cause cardiovascular damage, gastrointestinal problems (ulcers and irritable bowel syndrome). It can lead to accelerated ageing and even premature death.
Constant fear and tension can damage the formation of long-term memories and wreak havoc on certain parts of the brain. This can make it even more difficult to regulate fear and can leave you anxious most of the time. With chronic fear, the world looks scary and your memories confirm that.
Fear can interrupt processes in the brain that allow us to regulate emotions, read non-verbal cues and make sense of other information, reflect before acting, and act ethically.
This affects decision-making which is likely to make you feel intense emotions and react impulsively.

We can’t get rid of fear altogether – and we shouldn’t: it’s a natural part of our body that protects us from danger. What we can do, is find ways to manage our fears, and to seek help for any irrational fears. If you have extreme fears or phobias, why not talk to one of our doctors? They’d love to help!

References:

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:

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:

The dangers of Ritalin if you don’t have ADHD

December 8th, 2017 by The Hello Doctor Team

Campus life can be crazy and rewarding all at once. Hopping between classes, social events, new relationships and extracurricular activities can take its toll by the time exams roll around.

You’re stretched thin, and the pressure to perform can be unbearable. This can be dangerous territory if you start scouting around for illicit substances to give your performance a boost.

The dark side of study drugs

So-called “study drugs” are common at universities, with students misguidedly assuming they’re the best options for mental focus during crunch time. Ritalin is one such culprit. This medication is normally prescribed for Attention Deficit Hyperactivity Disorder (ADHD) patients. So, when you take it without having this condition, you run the risk of harming your health!

“Ritalin helps me study much longer and take in more information,” says a Capetonian student, currently using Ritalin for what he calls “a heightened sense of alertness.”

Dr Shabeer Jeeva, who runs an ADHD clinic in Johannesburg, says it’s a growing concern. “It’s typically abused by matric students around exam times. But the problem is globally underdiagnosed and undertreated,” agrees Cape Town psychiatrist, Dr. Pieter Cilliers.

Ritalin, coffee in excessive amounts, caffeine-based pills and other uppers aren’t new on campuses. And taking the drug without a prescription has almost been normalised over the years.

“I started out using a source who had a prescription and later obtained prescriptions myself. It’s very easily accessible to students. Many of my friends use this as well and there’s always someone willing to sell the drug if you ask around,” says the same Capetonian student.

Ritalin is not your study buddy

This growing epidemic has given Ritalin a bad name, explains Dr Jeeva.

The main purpose of these stimulants is to increase attention and focus in Attention Deficit Disorder (ADD) and ADHD patients. Ritalin works by improving concentration of certain neurotransmitters in the brain, which are responsible for cognitive functions like reasoning, problem-solving, controlling attention span, impulse control, self-discipline, and hyperactivity (in the case of ADHD).

Ritalin’s active ingredients, methylphenidate, increases dopamine production in the brain, while norepinephrine controls impulsivity and movement overactivity to create a feeling of calmness. But, when taken by someone without ADHD the drug can cause feelings of euphoria and restlessness as that person already has an adequate supply of dopamine.

Risks of Ritalin for non-ADHD people

Using Ritalin without a prescription can cause physical and psychological dependence and side-effects, especially if taken over an extended period. The risks and severity vary from person to person.

These include:

An irregular heartbeat
Feeling restless
Paranoia
Headaches
Dryness of the mouth
Feeling nervous and anxious
Depression with weak concentration
Insomnia
A suppressed appetite
A higher blood pressure
Sexual dysfunction that include impotence or changes in sex drive

Cope without the drugs

Take care of yourself. Sleep enough, drink lots of water, avoid stimulants like chocolate and coffee, cigarettes and energy drinks. Make it a priority to exercise at least every other day. A short walk, a bike ride, or a yoga session are all good ideas for relaxing.
Get organised. Explore study techniques like mind maps. Figure out what works best for you, and make sure you have a study environment where you’re comfortable and won’t be disturbed.
Techniques for better focus. Ritalin doesn’t make you smarter, it merely enhances focus. Rather improve your focus by working in manageable blocks of time. Don’t try to take it all in at once by multitasking. Assign time slots to specific sections of your work. And take a 15-minute break after each block.
Rely on your support structure. Get a study buddy. Stay connected to your support network who might be able to guide you along the way if you’re feeling overwhelmed.
Don’t be afraid to ask for help. The South African Depression and Anxiety Group often hosts live Facebook chats where you can interact and ask for tips on how to cope with stress.

References:

Do you really have OCD, or is it something else?

December 8th, 2017 by The Hello Doctor Team

“I can’t sleep without turning the light on and off three times. I’m OCD!”

“I hate the colour yellow, it’s my OCD coming out.”

It’s such a common turn of phrase that most of us aren’t aware that obsessive-compulsive disorder (OCD) is really a psychiatric disorder. It’s characterised by obsessions and compulsions, which mean that unwanted ideas, thoughts, impulses and images repeatedly play on the mind and manifest in your behaviour at times.

What is OCD is NOT…

Being organised and methodical about everyday routines and having set habits is NOT obsessive-compulsive disorder.
Washing your hands every time you go the bathroom is not OCD; that’s just good hygiene.
Having a few quirky personality traits.

People with OCD may be obsessed with cleaning for example, but it’s not an “enjoyable” obsession. Their obsession doesn’t make them happy; rather it causes stress and anxiety – very different from simply washing your dishes before bedtime. As explained by the International OCD Foundation, “If it’s a personality trait, you have control — you can choose to do it or not. If you have obsessive compulsive disorder, you’re doing it out of unrelenting debilitating necessity.”

Some of us might find it annoying when a picture frame is skew, or we would get stressed when dishes aren’t packed in a certain way. However, someone with OCD is so plagued by this stress, that they cannot function without controlling these parts of their environment.

What causes OCD?

OCD is an anxiety disorder. There’s no single, proven cause of OCD. Research shows that it can stem from genetic and environmental factors. The simplest explanation is that OCD is related to faulty communication between the front part of the brain (the orbital cortex) and deeper structures (the basal ganglia). These brain structures use serotonin, a neurotransmitter (chemical “messenger” between nerve cells). Another theory is that OCD involves various autoimmune reactions (in which the body’s disease-fighting mechanism attacks normal tissue). Evidence to support this is that OCD sometimes starts in childhood in association with strep throat.

Am I at risk for OCD?

OCD is common, affecting up to three percent of people, but as it’s not linked to stress or psychological issues, it’s hard to predict who might be vulnerable. It’s likely that OCD can occur along with depression and bipolar affective disorder; manic depression.

OCD usually involves obsessions and compulsions, although in rare cases, one may be present without the other.

Obsessions are defined as recurrent and persistent thoughts, impulses or images that you feel unable to control or prevent. You will usually experience these as senseless, disturbing and intrusive, and try to ignore or suppress them. Obsessions are often accompanied by anxiety, fear, disgust or doubt.
Compulsions on the other hand, are defined as repetitive and ritualistic behaviour or mental acts, often performed according to certain “rules”.

Common obsessions:

Worrying excessively about dirt or germs and that you may become contaminated or contaminate others.
Imagining you’ve harmed yourself or others; having doubts about safety issues (if you’ve turned off the stove).
Fearing something terrible will happen or that you will do something terrible.
Preoccupations with symmetry, or a need to have things “just so”.
Intrusive violent or repulsive images.
Excessive religious or moral doubt or guilt; intrusive blasphemous images.
Excessive doubting or indecision: “Should I, Shouldn’t I?”
A need to tell, ask or confess.

Common compulsions:

Washing or cleaning, showering repeatedly or washing your hands until the skin is red and painful.
Repeatedly checking the doors, windows, and so on.
Repeating, such as repeating a name or phrase many times to ease anxiety.
Completing; performing a series of steps in an exact order or repeating them until you feel they are done perfectly.
Repetitive ordering, arranging or counting of objects.
Hoarding, collecting useless items you may repeatedly count or order.
Excessive and repetitive praying.
Repetitive touching.

OCD tends to be underdiagnosed. Because of the stigma of mental illness, people may hide symptoms and avoid getting help. People with OCD may also be unaware that they have a recognisable and treatable illness. Unfortunately, there are no laboratory tests for OCD; diagnosis is based on an assessment of your symptoms. Your doctor will ask you, and often people close to you, about your symptoms, and pose specific questions about the type of obsessions or compulsions you experience. Your doctor will also check that a medication or drug is not making your symptoms worse.

Getting help

Combining antidepressant medication and cognitive behavioural therapy (CBT) has been found to be the most effective treatment for OCD. Both kinds of treatment may take a few months to be effective, but a good response is often seen in time. If you suspect you have OCD, it’s worth having a talk with your doctor. Don’t simply think of it as quirky habits. OCD is stressful, and can really impact the quality of your life. Get help, sooner than later.

References:

psychiatry.org
International OCD Foundation