Latest news with #stressManagement
Yahoo
03-07-2025
- Health
- Yahoo
This Is the #1 Best Habit for Anxiety, According to Mental Health Experts
This Is the #1 Best Habit for Anxiety, According to Mental Health Experts originally appeared on Parade. Anxiety is the most common mental disorder in the United States, affecting about 40 million adults in varying degrees of severity, with nearly 16 percent of adults experiencing mild to severe symptoms of anxiety over a two-week period."Anxiety is the brain's danger signal. It's like an alarm going off," says , the Elizabeth Mears and House Jameson Professor of Psychiatry. However, there is one major problem, according to Pittenger: it's often a false alarm. "The brain evolved to be alert to signs of incipient danger and to go into a state of higher alertness when it detects a potential threat in the environment. And that's a good thing—if you're in an environment where bad things have happened in the past, it's good to be on alert for the possibility that they might happen again," he explains. "If there's a rustling in the bushes, and it's dark and you're alone and there are tigers about, it's good to be ready to run. This acute sense of alertness, and the emotions that go with it, we generally call 'fear.' When it becomes generalized and somewhat more amorphous, we call it 'anxiety.'"Unfortunately, anxiety can become untethered from actual threat, resulting in a state of chronically elevated alertness and stress. "This may be particularly pernicious in the modern world, where our environment is so different from the one in which we evolved," Pittenger continues. "And so anxiety—a chronic false alarm going off that is decoupled from any real danger—becomes a source of suffering and a target for treatment."Parade aims to feature only the best products and services. If you buy something via one of our links, we may earn a There is a range of ways to treat elevated, autonomous anxiety. "Sometimes, in mild cases, all that's required is to recognize it for what it is—a false alarm, a reflexive search for danger when none exists," Pittenger explains. Lifestyle changes can be very helpful, too—good sleep, regular exercise, a healthy diet, walking in nature and sometimes these are not sufficient "because stubborn patterns of thought get in the way," Pittenger maintains. For example, some people feel a need to be sure that there is no danger before they can bring themselves to relax, "and of course, in a complex, uncertain world, one can never be absolutely sure," he points out. "It's always possible to imagine possible bad outcomes, even if they're not particularly likely." And in the cases where an environment is, in fact, dangerous—like in a toxic or abusive relationship or an unhealthy work environment, for instance—it is adaptive and appropriate to feel some anxiety. "Then, the goal of treatment isn't to remove the anxiety entirely, but rather to better understand and modulate it," he says. This is where therapy may be helpful, especially various forms of cognitive-behavioral therapy (CBT). "A good therapist can help you identify cognitive structures and biases that reinforce anxiety and make it maladaptive, like perfectionism, intolerance of uncertainty and catastrophizing," he says. Related: There's also a role for medication in some cases—although these medications should absolutely only be taken under the supervision of a doctor. "Short-acting medications like benzodiazepines can be helpful for discrete episodes of anxiety, like panic attacks or performance anxiety, but they can create problems in the long term, including tolerance (reduced benefit over time) or addiction," he continues. The best-tested medications are selective serotonin reuptake inhibitors (SSRIs), like fluoxetine (Prozac) and escitalopram (Lexapro). "These won't help immediately, but over time, they can have a significant benefit," he says. In cases where you feel as though your life is out of control, you may develop catastrophic thinking, which happens when your emotions ramp up into a state of panic. In those moments, you might not have a therapist or medication on hand, so having healthy habits to treat anxiety is very useful, explains family and addictions therapist , author of Fragile Power."One of the best habits I teach my patients to pull themselves out of this dilemma is the age-old practice of counting from one to 20 as many times as needed," he says. Why does this work? It effectively "pulls their chaotic mind and emotions back from the realm of turmoil into the realm of linear logic." Related: For treating anxiety in the longer term, Pittenger recommends prioritizing self-care and doing things that will help shift attention to focus on the positive things in life. "I'm a big fan of walking in nature and of meditation, though these can be harder to do for some people, in practice," he says. "An easier strategy is to just focus on the breathing—in on a count of five, out on a count of 10. Both the slow breathing and the focus can be very helpful." Anxiety can present itself in several different ways. Some are more severe (and debilitating) than others. According to the Mayo Clinic, these are the most common signs and symptoms to look out for: Feeling nervous or restless Having a sense of impending danger/doom Increased heart rate Rapid breathing Sweating Trembling Weakness and fatigue Difficulty concentrating Trouble sleeping Gastrointestinal problems Excessive worry If you experience any of these symptoms, it's important to discuss the matter with your doctor or healthcare provider. Up Next:Centers for Disease Control and Prevention: 'Symptoms of Generalized Anxiety Disorder Among Adults: United States, 2019' Anxiety and Depression Association of America: 'Facts & Statistics.' Christopher Pittenger, MD, PhD, the Elizabeth Mears and House Jameson Professor of Psychiatry. Dr. Paul Hokemeyer, PhD, family and addictions therapist, author of Fragile Power This Is the #1 Best Habit for Anxiety, According to Mental Health Experts first appeared on Parade on Jul 3, 2025 This story was originally reported by Parade on Jul 3, 2025, where it first appeared.
Health Line
01-07-2025
- Health
- Health Line
How to Stop Vertigo Naturally: 10 Home Remedies
Key Takeaways You may be able to relieve vertigo by performing certain maneuvers or exercises. These include the Epley maneuver, the half somersault maneuver, and the Brandt-Daroff exercise. Find more information on each of these in this article. Quality sleep, ginkgo biloba supplements, and stress management techniques (like deep breathing and meditation) may also help manage vertigo naturally. Vertigo is a feeling of movement, usually spinning, when you aren't moving. It may feel like the room around you is spinning. It's caused by your senses telling your brain that your body is off balance, even though it isn't. Depending on the cause, it may happen after turning your head or looking down or in response to another trigger, such as an illness. Vertigo is a symptom of an underlying condition, not a diagnosis. It can result from several different causes. Some types of vertigo occur only once, and some continue to recur until the underlying condition is found. What can trigger vertigo? Though vertigo can result from various balance disorders, the most common cause is benign positional paroxysmal vertigo (BPPV). BPPV happens when calcium deposits build up in your inner ear, which navigates your sense of balance. Other causes can include: vestibular neuritis, or inflammation of the vestibular nerve, often due to a viral illness head or neck injuries labyrinthitis, or inflammation in the inner ear Meniere's disease Mal de Debarquement syndrome, a rare and prolonged disorder that can occur after passive motion like sea travel vestibular migraine Some causes, like a head or neck injury, may require medical attention, while you can resolve other types, like BPPV, at home. Vertigo that results from an illness may go away on its own with rest. If you have vertigo, some home remedies and maneuvers you can do yourself may help. Epley maneuver Research indicates that the Epley maneuver is effective for people with BPPV. You can perform the maneuver at home by following this procedure: Start by sitting upright on a flat surface, with a pillow behind you and your legs outstretched. Turn your head 45 degrees to the right. With your head still titled, quickly recline with your head on the pillow. Stay in this position for at least 30 seconds. Slowly turn your head to the left, a full 90 degrees, without lifting your neck. Engage your whole body, turning it to the left so you are completely on your left side. Slowly return to your original position, looking forward and sitting straight up. You may also have someone assist you with the Epley maneuver by guiding your head according to the steps. You can repeat it three times in a row, and you may feel dizzy during each movement. Half somersault maneuver The half-somersault maneuver is another strategy for people with BPPV. Research suggests that it may work as well as the Epley maneuver, but while performing it, people typically experience less dizziness than with the Epley maneuver. This may make it easier to perform on your own. To do this maneuver, you must know which ear canal has the displaced calcium particles. If you cannot tell by moving your head, you can use the Dix-Hallpike maneuver to determine which ear is affected. That is the direction you will turn when performing the half-somersault maneuver. After each step, hold yourself still until the sensation of vertigo passes or for about 30 seconds. Kneel on the floor and tilt your head straight upward quickly until you are looking straight up at the ceiling. Then, place your head on the floor upside down like you are preparing to do a somersault. Tuck your chin so your head touches the floor near the back of the head rather than near the forehead. Slowly turn your head to face your right or left elbow (whichever movement has caused vertigo). Keep your elbow in view. You will keep your head turned in this direction for the rest of the exercise. Keep your head turned toward your elbow, and quickly raise your head to shoulder level so that it is at a 45-degree angle to the floor. Quickly raise your head to the upright position, keeping it turned toward your shoulder in the same direction. Hold this position until the vertigo passes, and then slowly sit upright. Rest for about 15 minutes in an upright position. Then, tilt your head up and down. If you don't have vertigo, do not repeat the maneuver. If you still feel some vertigo when making that movement, you can repeat the maneuver. Semont-Toupet maneuver The Semont-Toupet maneuver is a similar set of movements you can perform at home to treat vertigo. This maneuver is less well-known, but some claim it is similarly effective. The Semont-Toupet maneuver involves movements similar to the Epley Maneuver but requires less neck flexibility. Start by sitting upright on a flat surface, with a pillow behind you and your legs outstretched. Lie down, turn to your right, and look to your left side, looking upward. Quickly sit up and turn to your left side, keeping your head facing to your left. You will now be looking down toward the ground. Slowly return to your original position, looking forward and sitting straight up. Brandt-Daroff exercise The Brandt-Daroff exercise may also be easier to perform independently, but you shouldn't perform it unless you are in a safe place and won't be driving for a while because it may increase dizziness for a short time. Research suggests it isn't as effective as the Epley maneuver but may help resolve vertigo in some people with BPPV. Start by sitting on a flat surface, with your legs dangling as they would from a chair. Turn your head as far as you can to the left side, then lay your head and torso down on your right side. Your legs should not move. Stay here for at least 30 seconds. Sit up and turn your head back to the center position. Repeat the exercise on the opposite side by turning your head as far as you can to the right side, then lying down on your left side. You can do this exercise in a set of 5 repetitions and repeat it as often as 3 times a day, twice a week. Ginkgo biloba Researchers have studied ginkgo biloba for its effects on vertigo. It may be effective in treating certain kinds of vertigo, particularly vertigo caused by a buildup of plaque in the brain's arteries (cerebral arteriosclerosis). You can find ginkgo biloba extract in liquid or capsule form. Taking a moderate amount of ginkgo biloba each day may lessen your vertigo symptoms and make you feel more on balance. However, talk with a doctor before adding ginkgo biloba or other supplements to your diet, as it may interact with other medications, including blood thinners. Be sure to choose supplements that have undergone third-party testing to verify the quantity and quality of the ingredients. Adequate amount of sleep Not getting enough sleep may contribute to some causes of vertigo, such as migraine and balance disorders. If you're experiencing vertigo for the first time, it might result from stress or lack of sleep. Taking a nap may help improve your symptoms. You can also improve your sleep hygiene and get more restful sleep at night. Stress management Some conditions that cause vertigo, including Meniere's disease and migraine, may occur as a response to stress. Stress may also contribute to other factors, like insomnia or poor-quality sleep, that can trigger vertigo episodes. Having coping strategies to navigate stressful circumstances may help decrease your episodes of vertigo. Practicing meditation and deep breathing techniques is a good place to start. Some apps may also help you reduce stress and anxiety. Long-term stress isn't something you can simply breathe through, and often, the causes of stress aren't things you can cut out of your life. If those methods do not help enough, consider talking with a trained mental health professional who can help you learn and practice coping strategies that may help you manage your feelings in response to stress better. Yoga and physical therapy exercises Yoga can help reduce stress while increasing flexibility and balance. Vestibular rehabilitation therapy is a type of physical therapy performed in an outpatient setting to help your brain anticipate and compensate for the cause of your vertigo. This type of therapy may help people whose vertigo results from specific causes, such as: head injuries BPPV lesions in the central nervous system Some exercises you do at home can mimic this effect. Try simple yoga poses, such as Child's Pose and Corpse Pose, when you're feeling dizzy. Be cautious about anything that involves sudden bending forward, as that could make your symptoms temporarily feel stronger. Hydration Dehydration can sometimes cause vertigo. You may be able to stop vertigo by drinking water. You can also prevent vertigo from dehydration by drinking enough water each day. A good rule of thumb is to monitor the color of your urine and drink enough water so that it is close to clear. Monitor your water intake and drink more if you're in hot, humid conditions, or sweaty situations that might cause you to lose extra fluids. Plan to drink extra water when you tend to become dehydrated. Vitamin D A study suggests that not getting enough vitamin D can worsen symptoms in people with BPPV. You can have a doctor test your vitamin D levels to know if you need to adjust your diet or try a supplement. Takeaway Vertigo is not a diagnosis, but if it keeps occurring, it may be a symptom of an underlying condition. Treating vertigo at home using specific exercises and maneuvers may help. But if you continue to experience frequent vertigo, it's important to find out the cause. A primary care doctor might be able to diagnose you, or they may refer you to an ear, nose, and throat specialist or neurologist for further evaluation.
The Independent
23-06-2025
- Health
- The Independent
The real-life danger of frequent nightmares revealed in new study
New research indicates that adults who experience weekly nightmares are over three times more likely to die before the age of 70. The study identified frequent nightmares as a stronger predictor of premature death compared to lifestyle factors such as smoking, obesity, and poor diet. Scientists suggest that nightmares contribute to accelerated cellular ageing by disrupting sleep quality and duration, and by elevating stress hormones like cortisol. Dr Abidemi Otaiku, who led the research, emphasised that nightmares should be considered a serious public health concern due to their link with faster biological ageing and earlier mortality. The good news is that nightmares can be prevented and treated through measures like stress management, good sleep hygiene, and addressing anxiety or depression. Why nightmares could make you age faster and die sooner
CBC
03-06-2025
- Climate
- CBC
How to deal with your — and your child's — anxiety during wildfire season
Nearly 100 wildfires have been reported in Newfoundland and Labrador so far this year, marking an early and active start to the season that has already claimed 12 homes on the island and threatened a community in central Labrador. The threat of wildfires can cause significant disruption, and child psychologist Janine Hubbard says the stress and uncertainty affects everyone. Hubbard said it's important to avoid keeping children in the dark about what's happening. "Kids are smart. They pick up on the fact that adults are stressed over that," Hubbard said. Rather than treating fires like an elephant in the room, Hubbard said, parents should involve their children in the preparation for a potential emergency evacuation. Hubbard also suggests assigning children tasks, such as packing a bag or taking pictures of the home, which can be helpful for insurance purposes. "Let them take total control of a bag that they want to pack with what they think are priorities. You can pack the necessities and the practical stuff in another bag for them, but let them figure that out," she said. For children between the ages of eight and 10, Hubbard said allowing them to learn about wildfires through age-appropriate YouTube videos can be helpful. "There are some fabulous videos and information online about how forest fires work," she said. "They get their sense of control by just understanding the situation a little bit better." The main priority, she said, is reminding children that they will be safe. For adults, she suggests preparing for wildfires in a similar manner to how people prepare for a hurricane can help alleviate anxiety. "This is the time to make sure you've got all your emergency preparedness, your extra dog food, your extra water, all of those things," she said. "This appears to be something we're going to be talking about each year." Fires settling Provincial forest fire duty officer Jeff Motty said Monday that the fire threatening Churchill Falls is now under control, while a second fire, burning in nearby Faden Siding, is being contained. Happy Valley-Goose Bay lifted its municipal fire ban on Monday, while several towns on the Avalon Peninsula maintain theirs despite there being a low risk status on the province's fire hazard map. WATCH | Fred Hollett says he's seen a shift in the fire season: Firefighter of 50 years says climate change has shifted forest fires in Canada 1 day ago Duration 1:02 Fire crews continue to monitor wildfires in Labrador on Monday, while other communities across the province remain under a fire ban. One of those towns is Portugal Cove-St. Philip's, where fire Chief Fred Hollett says he's seen the season change dramatically over his five decades on the job. Motty said rain is in the forecast for Labrador — news that allows him to breathe a sigh of relief. "Three of four days this week, we are expecting rain in Labrador. So that will settle the fire risk down," Motty said. "The weather settles my brain."
Gizmodo
29-05-2025
- Health
- Gizmodo
This Temporary E-Tattoo Is Like a Mood Ring for Your Face
Ever wondered exactly how much your job is stressing you out? Scientists have developed a temporary forehead tattoo that could one day give you the answer. Scientists at the University of Texas at Austin created the facial mood ring, a tattoo made of electronic ink that wirelessly measures and analyzes electrical signals from the brain and eyes. In a small study of human volunteers, the e-tattoo appeared capable of conveying when people were mentally taxed. The unobtrusive, relatively affordable technology could be adapted to track mental strain in pilots, surgeons, and others in high-risk jobs, the researchers say. Senior researcher Nanshu Lu and her team were driven to develop their e-tattoo by a well-known conundrum; electroencephalography (EEG) can reliably measure a person's brain activity, but it's often not very practical to carry out. A typical EEG today might require someone to wear a bulky cap attached to all sorts of wires, for instance (not to mention the sticky conductive gel). This is usually straightforward in a clinical setting, but using EEGs in real-world environments is more challenging—especially when measuring mental stress during work. The team's ultrathin, flexible, and wireless e-tattoo looks to overcome this challenge. It also combines the functions of an EEG and an electrooculography (EOG), which measures electrical activity to monitor eye movement. 'Compared to existing methods like headbands or gel-based caps, our approach is far more wearable, especially in dynamic or helmet-constrained environments,' Lu, an engineer specializing in soft electronics at UT Austin, told Gizmodo. Compared to the usual EEG equipment (a new system can start at $20,000), the e-tattoo is also inexpensive, with its chips and battery pack only costing $200, and its disposable sensors about $20 each. In the new study, published Thursday in the journal Device, Lu and her team tested their e-tattoos on six volunteers. These volunteers took memory tests that gradually grew in difficulty. As the tests got harder and people performed worse, the tattoos picked up changes in their brain activity that can signal increased cognitive demand or fatigue, the researchers found. These detected brain changes also matched up well to the volunteers' self-reported changes in stress levels. The team then fed data collected from the e-tattoos into a computer model, finding that the model could estimate different levels of mental workload. That suggests these e-tattoos can be used to not only detect but predict when a person is about to become severely mentally fatigued. 'This technology could help monitor cognitive fatigue in pilots, drivers, or surgeons, where lapses can be dangerous. It could also support personalized learning, stress management, or even early warning systems in high-risk jobs,' Lu said. There are still some important limitations to the team's tech, however. The tattoos currently only work on hairless skin, for instance, though the team is hoping to combine them with wireless ink sensors that can be placed on the scalp. Lu also notes it will be hard to extend the tattoo's coverage beyond the forehead while making sure it stays comfortable. And ultimately, it will take real-world data to confirm that the technology can work as expected—a goal the researchers are already pushing toward. 'Next, we aim to validate our device in relevant and even real-world environments. We're also working on integrating on-tattoo edge computing and real-time feedback without compromising user privacy,' Lu said. Perhaps the biggest challenge though, consumer-wise, will be making sure that people don't look too dorky while wearing one of these tattoos.
