anxiety

Trauma Counseling: Regulating Trauma and Emotion During Counseling

Posted on by Mark Moran

Many times in counseling when discussing trauma, emotions can emerge tied to the unresolved trauma that can de-regulate a client/victim/survivor.  Discussing issues of abuse, or loss, or traumatic memories whether current or in the past can cause individuals suffering from unresolved trauma to dissociate from the present, flashback to the past, or enter into states of emotional dysregulation.  Licensed counselors who specialize in trauma care and crisis intervention have strong understandings to utilize techniques to help ground and contain negative emotions associated with trauma.  Unlicensed mental health professionals in crisis response or even pastoral care may sometimes come across individuals who also need these same techniques due to acute crisis or trauma.  It is hence important to understand how to help individuals suffering from PTSD, acute trauma, or unresolved trauma with the appropriate techniques to help victims or survivors find stabilization.  This article will focus more on in session counseling and long term trauma care than immediate psychological first aid which is addressed in other blogs.  Primarily, we will discuss the therapeutic relationship’s window of tolerance with a victim/survivor, how to expand this window, and review various techniques found in grounding and containment to help others find calm and peace.

Many clients/survivors/victims need aid in regulating emotion after trauma. Please review AIHCP’s healthcare certifications

Please also review AIHCP’s Trauma Informed Care Program, as well as its Crisis Intervention program and also all of AIHCP’s Healthcare Certifications.

Window of Tolerance

In counseling, individuals can experience emotional dysregulation due to unresolved past trauma.  Simple triggers of retelling the story, to similar images in a room, or a familiar scent can reset a person and dissociate, flashback, or cause intense states of hyperarousal or hypoarousal.   Compton explains that individuals can experience two types of dysregulation.  In hyperarousal, the person becomes angry, anxious, hypervigilant, or impulsive (2024, p. 208).  Compton points out that with hypoarousal the opposite occurs when the person experiences withdraw, numbness and lack of emotion even in some cases to a state of dissociation (2024. p. 209).  In the fight or flight response, counselors will see anger and anxiety, but during the freeze response, counselors will see the shutdown.  These are natural ways the body and brain responds to past trauma.  The key is how easily can one’s system return to a state or emotional regulation when dealing with these triggers or reminders that cause emotions to emerge.  Individuals in trauma can be stuck in a variety of phases, some may exist in a state where they feel no safety anywhere, others may exist in a state where safety may not be an issue but trust is totally lacking.  It is the goal of the counselor through the therapeutic relationship to help victims again find phases of regained power, regained self esteem and eventually the phase where they can again reintegrate with society and form healthy relationships.  It is within the Window of Tolerance of a person’s emotional state where this healing can occur.

The Window of Tolerance is term phrased by Ogden, Minton and Pain that refers to the optimal window of time between hyper and hypoarousal states in which a person can experience balance (Compton, 2024, p. 209).  Within this period of time, therapeutic counseling can occur where the trauma can be discussed and better ways to cope can learned by the client.  During this time as well, the reasoning part of the brain as opposed to the emotional part has more awareness to communicate, reason, learn and grow (Compton, 2024, p. 209).   Counselors can help clients learn how to operate and heal within the window but also learn ways to expand this window in real world settings through a variety of skills.   Counselors can help clients co-regulate their emotions within the window and expand it through supplying empathy, support, a safe and secure environment and also preventing re-trauma by limiting or eliminating potential triggers.

Counselors during this time through the therapeutic relationship can help with focusing on the needs of the client and being aware of discomfort or physical manifestations associated with mental discomfort.  Compton points out that the term “interoception” best describes the ability of a counselor to have this type of awareness of what is happening inside someone based on what the body is displaying or doing in the moment (2024, p. 196).  this is why watching for non-verbal cues is key in counseling during the selective attention skill of focusing.   During this important window, counselors should engage their clients.  By focusing, reflecting and providing context, counselors can help survivors understand their trauma better (2024, p. 197).   In addition to engaging, counselors need to help clients process emotion and then help them reflect on it.  The biggest part of processing is not only discussing it, understanding it,  and reframing it but to also learn how to manage it.

Tracking and Identifying Emotional States

Within trauma counseling, it is important to utilize the window of tolerance but it is also equally important to track the client’s body and behavior for signs of either hyperarousal or hypoarousal.  It is also important to track oneself, since sometimes the stories and events relayed can even shock a counselor and cause deregulation within.  It is important to note that most individuals exist within a normal operating existence of balance when viewing safety and conditions.  The securing of safe environments and the scanning by the brain to ensure safety within a environment is referred to as neuroception.  A person in a calm and secure state is not activating the sympathetic nervous system but is existing in normal state where the cognitive functions of the brain are operating.  When the sympathetic nervous system strikes it can close down cognitive functioning and increase emotional responses.  Fight, flight or freeze, or even fawn can emerge as reactions to this.  Interesting enough in cases of hypoarousal, the parasympathetic system, the calming aspect of our nervous system, can deactivate an individual due to the intensity of the trauma or recalling the trauma.  When working with survivors or victims, merely recalling traumatic events can cause a hyper or hypoarousal response.  This can affect healing and reduce the window time tolerance to discuss the trauma with the cognitive functions operating.

Tracking emotions and signs is hence an important skill for a counselor in any session but even more so when helping individuals in intense grief, loss, crisis or intense trauma.  In states of hyperarousal a person will display various physical and also behavioral symptoms. In essence the person cannot calm down.   Clients in hyperarousal can display anxiety, irritability, panic or rage.  They may have racing thoughts, or an inability to concentrate and may display signs of hypervigilance during the session.  Physically they have increased heartrate, muscle tension, clenched jaw, closed fists, display sweating or have a racing heart rate.  Behaviorally, they can display an overall restlessness which may be affecting their sleep and impulse control.  They may fidget and move and express emotions easily during the session.  This can lead outside the counseling room to regular life in feelings of being on edge, easily irritated, over-thinking social interactions, and feeling uneasy in social settings (Mindset Explained, 2025).

When tracking, a counselor also needs to track possible signs of hypoarousal.  Hypoarousal can be induced by either the sympathetic or parasympathetic.  It is usually tied to parasympathetic functions that relax the body but in these cases it shuts the body down as a self defense mechanism to the trauma or even thought of the past event.  A person experiencing hypoarousal will display detachment, numbness and seem withdrawn and lacking motivation.  Cognitively, they may be slow to speak and appear confused and lacking details about events.  Physically they will seem lethargic and have a slower heart rate, display fatigue, or over relaxed muscle state.  During a session, they may zone out or seem distracted.  Behaviorally this can lead to intense isolation outside the counseling room. Many may have a hard time getting out of bed, or detach from loved ones, feel powerless and lose interest in things they like to do (Mindset Explained, 2025).

In both cases, counselors need to be aware of these signs but also know when to utilize activation strategies for hypoarousal or settling techniques for hyperarousal.    In these cases, settling or activating becomes the choice a counselor needs to make.  In states of hypoarousal activities that help the person activate the nervous system include helping the client begin to move, via stretching, or walking around can be a first good start.  Other ways to activate include grounding techniques that are tied to touch and sense, such a the feeling of a cold object or ice cube, or the splash of water on the face.   Other forms of breathwork, as well as cognitive activation through counting or labeling things in the room can also aid the client. Sometimes music can be helpful, or even the scent of a candle (Mindset Explained, 2025).

With hyperarousal, the concern is to settle, not activate.  Hence, breathing exercises, ground techniques such as holding something, or touching something, as well as sensory and cognitive ways to help the person remain in the present.   Progressive muscle relation techniques as well as guided meditation and visualization can help a person induce the parasympathetic system as well.  We will discuss more types of ground and containment strategies later in this article.  What is optimal is a stable state of being.  Stable and emotionally regulated states allow the window of tolerance to be utilized in therapeutic sessions.  Healthy states permit better focus, cognitive functions, stronger relationships, better sleep and better energy levels to cope with stressors and potential triggers (Mindset Explained, 2025).

One thing to consider and be aware of is that while helping others, counselors can also enter into various states of hyperarousal or hypoarousal.  The term reciprocal defense mobilization is the mirroring of emotional states.  While ideally the counselor is the co-regulator in a session providing energy, trust and security to the person, sometimes horrible stories or emotional breakdowns can affect the counselor.  In fact, past trauma of the counselor can also be triggered in counseling.  This type of vicarious trauma can have acute affects on the session but also long term affects and burnout for the counselor.  If a counselor is affected via hyper or hypoarousal, the ability to listen, exercise empathy, or help the person heal can be at risk.  Hence counselors may sometimes need to activate or settle themselves.  It is harder though for a counselor to express these feelings or exhibit certain strategies while counseling and because of this counselors need to be able to subtly activate or settle themselves.  In cases of hypoarousal, a counselor may notice one’s own signs of shutting down and look to activate by clenching one’s fist or hand or shifting or tapping one’s foot.  A counselor can also discuss both parties standing up and stretching as a ploy to not only help the client but oneself.  A break or a pause can be helpful for both client and counselor in these cases.  During hyperarousal, a counselor can label, or count, or focus on one’s own breathing.

One should consider basic strategies to manage both hyperarousal and hypoarousal in daily life.  In regards to hypo, utilize frequent exercise if possible, alone, if public gyms are unsettling.  Utilize breathing and mindfulness, and create and stick to routines that give a sense of accomplishment and work on connecting with others, especially those who are closest.  Even if a short phone call or text!  For hyperarousal, one will utilize more grounding techniques in daily life which will be discussed below and also employ relaxation and meditation, as well as with creating a calmer environment with music, or scented candles (Echowave, 2025).

 

Grounding and Containment

A person during counseling who becomes hyperarousal needs various help to manage his or her emotions within the session.  These skills and techniques can help not only help them regulate and expand the window of tolerance in session but also be applied later to out of session in the world experiences.  The two most common types of skills taught in counseling for individuals with unresolved trauma and PTSD are grounding and containment.

Grounding a way to help survivors stay in the present moment when hyperarousal or hypoarousal overtake them in life or in a counseling session. Please review AIHCP’s healthcare certifications as well as its Trauma Informed Care Program

Grounding techniques can be sensory, cognitive or somatic in nature.   In sensory grounding, the counselor utilizes the five senses to help a survivor find placement in the present.  In regards to the sense of touch, it can be as a simple as feeling the feet on the ground or the soft touch of the couch on the finger tips.  A counselor should help the survivor with calming words describing the sensation one feels as the fingers sway across the texture of the couch, or the firm feel of the foot against the hard floor.  In some extreme cases, ice in a person’s hand can be used to help a person find the present.  In all cases, the sense of touch should be used especially carefully when counselor or client come into contract via a tap on the shoulder or a hug because these things could possibly be a trigger to the prior abuse (Compton, 2024, p. 214).   With sight, the counselor can direct the client to note anything in the room they see and what color it may be or details one may not have noticed before.  The scent of smell can help calm through oils, incense or candles that can help a person find calm but again be aware of your client’s history and scents that could trigger him or her.  With taste, sometimes, one can focus on a piece of candy available and the taste of it, or imagine a particular dessert.  The counselor gently inputs into the mind these scenes to help the client find regulation (Compton, 2024, p. 212).  From a cognitive approach, a counselor can have a client count from a higher number down to zero to exert awareness of the now or have the client name things within the room to help the person find connection to the present.   From a somatic approach, breathing exercises can be employed to help grounding.  In fact, breathing exercises are sometimes the first utilized to help a person calm.  Deep breathing initiate the parasympathetic nervous system which reverses the affects of the fight or flight response.  The deep inhale and exhaling can lower the heart rate and help a person find calmness.  Usually the breathing is done with some type of visualization.   One common theme is balloon breathing where the client is told to imagine a balloon inside oneself and as one inhales to imagine the balloon inflating and while exhaling to imagine the balloon deflating (Compton, 2024. p. 212).   The breathing should be coming from the abdomen and not the chest since chest breathing is usually associated with anxiety.  To ensure proper breathing, one can tell the client to put his or her hand on ones chest and stomach and see which part of the body is moving more.  One can also utilize touching the shoulders to see if the shoulders are rising which is indicator of chest breathing.

While grounding helps a survivor find the present and remain engaged, containment skills can help clients learn to control uneasy emotions.    The tool of containment helps clients break away from traumatic memories and feelings (Compton, 2024, p. 215).   Containment tools include visualization and various expressive arts.  Most of these tools are also utilized with breathing techniques and can be used in session as well as in the real world.   When working with clients expressive arts are similar to play therapy with children.  They can help a person find calm when discussing difficult issues.  Compton references vertical regulation as way for the survivor to draw lines of different colors up and down a page while deep breathing.  Other expressive arts include dance and music to help with hypoarousal to push energy into the person.  Liturgical or spiritual music can be utilized if it provides the necessary calm, or secular music that the client enjoys (2024, p. 211).  Creative writing is another expressive art used to contain emotion.  In expressive writing, one can write a note to oneself, or a parent, or God, or anyone the client freely wishes to write too.  The message can be a positive one that employs safety and security (2024, p. 212).   Visualization and breathing remain one of the most used containment practices in sessions.  With guided breathing and the visual scripts from the counselor, the client can visualize safe and secure places when facing trauma memories or uncontrolled emotions.   One classic visualization technique is imagining the a container in which the client can put all the unwanted emotions into and cover with a lid.  The counselor guides the client to understand that any intrusive thoughts at any time can be stored in this container, box, or chest when needed (Compton, 2024, p.216).   The key is to discover a safe, secure and calm place.  Many times counselors will lead a guided visualization of a place the client finds peaceful.  Whether a cabin in the mountains, or a spot on the beach, the counselor can take the client back to that place or peaceful place in time.  During which the client will close his or her eyes, breath deeply and follow the voice of the counselor describing the calm associated with these places and times.   Butterfly hugs are also a tool that can be utilized during visualization in which the client is taught to hug oneself and allow their hands to tap their back in assurance and calmness (Compton, 2024, p. 217).

In all of these exercises, if the person is spiritual or religious, spiritual aspects and words can be utilized on a case by case basis to help the person find calm.  For some, spirituality may be beneficial but for others who were exposed to spiritual abuse, it may not be warranted.  If spirituality is accepted and desired, sometimes clients can breathe in with a statement about God and breathe out with a statement of safety, such as “God is good” and “I am safe”.  In other cases, scriptural references that the client enjoys can be utilized from whatever sacred book he or she adheres to (Compton, 2024, p. 218).

In all cases, help the client be in control.  The purpose it to help the client learn to regulate and being in control is key, especially when the survivor is not in session.  In such cases, when introducing breathing techniques or new tools, instead of dictating, or saying “do this”, utilize phrases such as “would this be helpful to do this?”.  This reduces distress and gives autonomy to the survivor who in many cases, if abused, was told what to do numerous times.

Conclusion

Please also review AIHCP’s Healthcare Certifications as well as AIHCP’s Trauma Informed Care Certification

Many situations in counseling trauma victims/survivors require helping them to learn to regulate emotions.  These skills are important both in session and out in the real world.  In session, it helps extend the window of tolerance which then can be applied to real world situations.  Skills in grounding and containment help clients with hyper/hypoarousal and maintain control and learn to deal with the symptoms of trauma in a positive fashion.  These tools in counseling also allow for the discussion, reflection and processing of the unresolved trauma.  It is important to remember that when treating trauma, it is a marathon not a sprint.  These skills take time to implement and the body and mind need time to heal.

Please also review AIHCP’s Trauma Informed Care Program, as well as its many healthcare certifications in crisis intervention, grief counseling, stress management and Christian spiritual counseling.  All programs are open to qualified healthcare and mental health professionals seeking four year certifications to utilize within the scope of their practice.  The healthcare programs are online and independent study and have mentorship as needed.

Resource

Compton, L & Patterson, T (2024). “Skills for Safeguarding: A Guide to Preventing Abuse and Fostering Healing

“Hypo-Arousal and Hyper-Arousal: Nervous System Dysregulation”. (2025). Mindset Explained.  Access here

“Feeling Hypo or Hyper Aroused How to Spot the Subtle Signs”. (2025). Echowave. Access here

 

Additional Blogs from AIHCP

PTSD-click here

Counseling Clients through Crisis, Danger and Harm-click

Additional Resources

“13 Grounding Techniques for When You Feel Overwhelmed”. Cleveland Clinic.  Access here

Schuldt, W. “Grounding Techniques”. Therapist Aid.  Access here

Sutton, J. (2022). “7 Best Grounding Tools and Techniques to Manage Anxiety”. PositivePsychology.com. Access here

Caporuscio, J. (2024). “Step-by-step guide on grounding techniques”. Medical News Today.  Access here

Gale, A. (2025). “Hyperarousal vs. Hypoarousal”. Carepatron. Access here

Alpern, P. (2025). “Is the freeze response a form of hyperarousal or hypoarousal?”.  The Trauma Journal. Access here

“Feeling Hypo or Hyper Aroused How to Spot the Subtle Signs”.

 

 

Stress Management and Understanding Panic Attacks

Posted on by Mark Moran

I. Introduction

Panic attacks are indeed a notable mental health worry, marked by abrupt and powerful bursts of fear. Often, these episodes bring along physical symptoms, like a racing heart and breathlessness. This issue has been getting more and more notice in psychology and psychiatry circles, leading to some rethinking of how we classify them. The DSM, or Diagnostic and Statistical Manual of Mental Disorders, has traditionally sorted panic disorders using set criteria. However, recent talks suggest it’s time to look at these setups again, aiming to better reflect how intricate panic experiences can be (Bracha et al., 2006). Besides, different models, like the complex network approach, give us helpful looks into how panic attack symptoms link together. They highlight the need to see these episodes as part of a bigger network, not just isolated events (Curtiss et al., 2016). Getting a grip on these dynamics is super important for creating helpful therapeutic methods, with the end goal of boosting mental health results for those dealing with panic attacks.

Please also review AIHCP’s Stress Management Consulting Program and see if it meets your academic and professional goals.

Panic attacks can emotionally and mentally paralyze a person. Please also review AIHCP’s Stress Management Program
A. Definition of panic attacks

Sudden, intense fear or discomfort—that’s often how panic attacks show up, bringing along physical stuff like a racing heart, feeling like you can’t breathe, or getting dizzy. Sometimes they seem to come out of nowhere; other times, something specific sets them off. This can make people really scared of having more attacks, which we call anticipatory anxiety. You’ll find these episodes classified as anxiety disorders in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), and it’s noted how much they can mess with daily life. It seems anger and neurobiological factors play a big role in how panic attacks happen (Barlow et al., 2016). Also, if we get a better handle on the neuroevolutionary side of how our brains process fear, we might understand why people react so differently to different triggers, which would give us a more complete definition of panic attacks (Bracha et al., 2006). Generally speaking, these attacks really impact one’s well-being.

B. Prevalence and significance in mental health

Panic attacks can tell us a lot about the mental well-being of different groups of people. Studies show that people who have panic attacks frequently struggle with other problems, such as anxiety or depression; this highlights how interconnected these conditions can be. It’s worth noting that the role of anger in emotional disorders, such as anxiety, often doesn’t get the attention it deserves in psychology, but it’s really important for understanding mental health in general ((Barlow et al., 2016)). Additionally, how we process emotions and think during traumatic experiences can really change whether someone develops panic attacks, or make existing ones worse, so this gives some useful background for why they matter in discussions about mental health. The creation of tools to track these emotional responses emphasizes that we need to really understand how panic attacks show up and change over time, which is why there’s a big need for more complete research on how they interact with other psychological things ((Grimm et al., 2012)). To improve treatments and intervention plans, we really need to focus on all of these things.

C. Purpose and scope of the essay

This essay seeks to explore panic attacks, aiming to explain what causes them, what they feel like, and how they affect a person’s mental health. In most cases, we’ll look at how panic attacks involve emotions, especially anger, which isn’t always talked about (Barlow et al., 2016). Beyond just listing symptoms, the essay will also consider how well different treatments work and how panic attacks affect a person’s life and relationships. With anxiety disorders becoming more common these days (Butterworth et al., 2010), it’s important to understand and address panic attacks; generally speaking, doing so is essential. This essay hopes to provide a better understanding of panic attacks, with practical advice on how to manage them, connecting what doctors know with what people actually experience.

II. Causes of Panic Attacks

Panic attacks? They usually come from a mix of psychological stuff and what’s going on in your body. You know, big life changes or losing someone can really set things off, turning into a full-blown panic attack. Now, some folks think about it differently; they see it as not just one problem, but more like a bunch of connected things in how you feel and think all tangled up together (Curtiss et al., 2016). It’s important to see how different stresses can play off each other in someone’s life, pushing them to where normal worry turns into serious fear. Take musicians, for example. All that pressure to perform can make anxiety way worse, causing panic attacks that mess with their ability to even play (Lockhart et al., 2019).

Panic attacks are a type of anxiety disorder based in unresolved anxiety that can be triggered in any setting.
A. Biological factors and genetic predisposition

It’s generally understood that both our biology and genetic make-up are key to figuring out what causes panic attacks. Studies have shown that certain brain pathways, especially those involving the amygdala, are really important when it comes to feeling fear and anxiety (Bracha et al., 2006). Our genes might affect how well these pathways work, possibly making some of us more likely to have strong anxiety reactions, which, in turn, could lead to panic attacks. To illustrate, allele-variant polymorphisms potentially developed during the Neolithic era could manifest as symptoms of conversive disorders and even panic-related phenomena in vulnerable individuals today (Bracha et al., 2005). By understanding these biological and genetic factors, we can get a better handle on how to treat and help people, which suggests that treatments could be designed to address both the psychological symptoms *and* the biological factors that contribute to them. This idea highlights why it’s so important to include genetic information in the broader discussion of panic disorders.

B. Psychological triggers and stressors

It’s really important to get a handle on the psychological stuff that kicks off panic attacks, like triggers and stressors, if we want to come up with treatments that actually work. Things like feeling super anxious or stressed, especially when you’ve got pressure to perform, can make those symptoms way worse. Take the Sport Interference Checklist (SIC), for example. It shows how thinking and behavior issues can mess with how well athletes do, pointing out that they often feel anxious because of stressors in their sport environment (Scott et al., 2018). Thinking about mental disorders as a complex web also underlines how connected psychological stressors can play a role in panic attacks starting. Instead of just seeing panic as a symptom of some underlying problem, this way of thinking shines a light on how important it is to understand how symptoms work together and connect. It hints that things can change pretty fast once certain psychological lines are crossed (Curtiss et al., 2016). So, figuring out what sets off each person is key to making treatments that can ease panic symptoms. Ultimately, knowing what those individual triggers and stressors are is critical for developing the right interventions.

C. Environmental influences and lifestyle factors

Panic attacks? Well, it’s really about how your environment and lifestyle kind of mix together, if you think about it. Like, stressors at home or just tough living situations definitely don’t help anxiety, you know? It’s been seen that if you’re always stressed, you might just be more likely to have those panic moments because of how your brain reacts. Plus, things like how much you move around, sleep, and even what you eat seem to play a part in keeping anxiety in check. Not getting enough exercise or eating poorly? That can make anxiety worse and almost set you up for panic attacks. And, interestingly enough, it looks like anxiety and panic can affect cardiac patients as well, which makes it important to deal with these issues when we’re taking care of medical stuff (Abrignani et al., 2014). Acknowledging all these lifestyle pieces is really important if we are going to figure out what starts panic attacks and how to approach them effectively (Bracha et al., 2006).

III. Symptoms of Panic Attacks

Panic attacks present with a range of symptoms and, it’s fair to say, can seriously impact daily routines. Often marked by a sudden, intense wave of fear, these attacks frequently involve physical reactions like a racing heart, breathlessness, and profuse sweating – all contributing to a feeling of intense dread or, perhaps, an impending sense of doom. Spotting these symptoms is really important, especially since repeated attacks can sometimes lead to agoraphobia, where people may start avoiding situations that could set off another attack (Federici et al., 2014). The connection between these physical symptoms and the psychological distress they cause can make diagnosing and treating panic disorder quite complex. Newer research has really highlighted the need to understand these symptoms more broadly, connecting them to potential biological causes and other triggers that might worsen the condition (Scott et al., 2018). Ultimately, having a solid understanding of panic attack symptoms is vital for creating effective ways to help and support those who experience them.

Panic attacks can cause extreme mental and physical discomfort. Please also review AIHCP’s Stress Management Program
A. Physical symptoms and bodily sensations

Understanding panic attacks hinges significantly on how individuals experience physical symptoms and bodily sensations, which can amplify feelings of fear and a sense of being out of control. Many who deal with panic disorder often mention increased anxiety levels related to how their body works, especially worrying about their bowel and bladder control; this, in most cases, can really affect their day-to-day lives. Studies suggest that around 78% of those dealing with these worries also have panic attacks, and a lot of them worry about losing control of their bladder during these times. This creates a worrying cycle where physical sensations affect mental well-being ((Chevalier et al., 2013)). We also can’t ignore the family environment because parental actions, particularly those showing sensitivity to anxiety, might strengthen worries about physical arousal during teenage years. This kind of sick role reinforcement can create a negative cycle, potentially making someone more likely to experience panic symptoms and complicating how they understand their body’s signals ((Bilsky et al., 2016)). Therefore, addressing both the physical and mental aspects of panic attacks requires focused treatment strategies.

B. Emotional and psychological symptoms

Panic attacks bring on some serious emotional and mental stuff that can really mess with your life. You’re talking about intense anxiety, a sense of impending doom, and just feeling totally out of it – and it often hits you out of nowhere. Studies have shown that big, scary events, like the COVID-19 pandemic, can make these issues even worse. For example, research pointed to about 31.9% of people dealing with anxiety and 33.7% struggling with depression as a result of all the trauma (Salari N et al., 2020). What’s more, there’s a clear link between having panic attacks and feeling super emotionally stressed, which means we really need to focus on providing good mental health support, especially for those who are already struggling (Hossain MM et al., 2020). Knowing what these symptoms look like can help us spot people who might need help. It also drives home how important it is to come up with specific ways to help people cope with the distress that comes with panic attacks and to boost their overall mental health.

C. Duration and frequency of panic attacks

Panic attacks present quite differently from person to person; both how long they last and how often they occur can really shape the intensity of the symptoms as well as the overall anxiety disorder experience. You see, a panic attack usually hits its highest point pretty quickly, generally within minutes. While the worst might only last around 10 to 30 minutes, some folks might feel that anxiousness lingering for hours, which is something to keep in mind. This timing is really important, particularly because frequent, repeated attacks might cause anticipatory anxiety—this is where someone starts fearing they’ll have another attack. Consequently, they might start avoiding things, which can complicate their lives even more. Now, anger is often missed when looking at emotional disorders, but studies (Barlow et al., 2016) suggest it can actually worsen panic attacks and even make treatments less effective, showing just how complex panic experiences can be. Because of this, truly grasping how long these episodes last and how frequently they happen is vital for putting together solid treatment plans and ultimately helping folks better manage their panic disorders (Yao et al., 2019).

IV. Treatment and Management Strategies

Dealing with panic attacks often calls for a combined strategy, using both therapy and medication. Cognitive-behavioral therapy, or CBT, is often considered the best approach. It helps people spot and change the thought patterns that make panic worse. Also, exposure therapy, which is part of CBT, lets people slowly face what they fear. This can lead to them becoming less sensitive and less anxious. Medications, like selective serotonin reuptake inhibitors (SSRIs), can also help by balancing mood and anxiety. One study pointed out how anger plays a role in emotional issues and how it’s linked to how bad the symptoms are and how well treatment works, which means dealing with anger could help with treating panic disorder (Barlow et al., 2016). Plus, special tools, such as the Sport Interference Checklist, highlight how mental health impacts performance and well-being, which can shape custom treatment plans (Scott et al., 2018).

Managing panic attacks are a possible skill one can learn and utilize in life.
A. Therapeutic approaches, including CBT and exposure therapy

When it comes to tackling panic attacks, cognitive-behavioral therapy (CBT) and exposure therapy really stand out as effective treatments. CBT hones in on spotting and changing those unhelpful thought patterns that fuel panic symptoms, equipping people with useful skills for dealing with their anxiety. Exposure therapy nicely complements CBT by slowly introducing patients to situations or feelings they’re afraid of, which can dial down their anxious reactions. Studies have pointed out that bringing these two approaches together can lead to considerable symptom relief. For example, the Panic Online (PO) program has shown promise, whether it’s used with a therapist or on its own, in easing symptoms of panic disorder and agoraphobia; this highlights how online programs can be a great option for people looking for self-guided help (Austin et al., 2008). Also, a transdiagnostic approach blends these methods, showing how versatile and wide-ranging these treatment strategies can be for different anxiety disorders (Barlow et al., 2017). All in all, these therapeutic methods offer strong options for people struggling with panic attacks.

B. Medication options and their effectiveness

When it comes to handling panic attacks, several medications have become known for how well they ease symptoms and make life better for patients. Often, you’ll see selective serotonin reuptake inhibitors, or SSRIs, and benzodiazepines prescribed, mainly because they start working quickly and are good at lowering anxiety. Yet, there’s a worry about becoming dependent on these drugs, especially benzodiazepines, which are usually only suggested for a short time. Now, a small study looking at the Panic Online (PO) program showed that doing internet programs on your own might be a good choice for folks dealing with panic disorder (PD), which points to other ways to treat this without drugs (Austin et al., 2008). What’s more, mixing in behavioral therapies seems to really boost how well treatment works, cutting down on how often and how bad panic attacks are, all while lowering the risks that come with taking medicine (Arruda et al., 2016).

C. Lifestyle changes and coping mechanisms

For people dealing with panic attacks, making some lifestyle tweaks and learning good coping skills can really make a difference, helping dial down anxiety and generally boosting how they feel. Take regular exercise, for example. It’s known to lift your spirits and cut down on stress, which is a great way to offset the physical stuff that goes along with panic attacks. Mindfulness stuff, like meditation and those deep-breathing exercises, can help people take charge of their anxiety again, making it easier to handle their emotions when things get tough. Getting involved with groups that offer support can also give you a sense of community, which might help with the loneliness that often hits people with panic disorders. Musicians, for instance, who struggle with Music Performance Anxiety (MPA), often find that figuring out and using coping methods tailored for them leads to better performances and less stress (Lockhart et al., 2019). Additionally, things like The BodyMind Approach (TBMA) give you a whole picture of how your mind and body work together, putting emphasis on how changing your lifestyle can help you deal with panic-related issues (Payne et al., 2015).

V. Conclusion

To truly understand panic attacks, we need to look at things from both a psychological and a brain-based point of view. Research into how our brains evolved to handle fear shows us the deep connections between our fear responses and the things that cause us stress. When doctors understand this better, they can better understand what causes panic disorder. It’s important to think about both the fears we’re born with and the fears we develop over time when figuring out what’s wrong, which can help us create better treatments for each person. As research keeps going, diagnostic tools like the DSM-V will probably need to change, maybe even adding new ways to classify problems that come from stress and fear (Bracha et al., 2006). Programs like the ProCEED study demonstrate that specialized treatments can really help people dealing with panic (Buszewicz et al.). In the end, dealing with panic attacks means using both what we know from experience and what we learn from research, so that we can take good care of the people who are struggling with them.

Please also review AIHCP’s Stress Management Training Program

Please also review AIHCP’s Stress Management Consulting Program as well as its many mental and behavioral health programs
A. Summary of key points discussed

To put it briefly, exploring panic attacks uncovers a complex landscape encompassing their essence, catalysts, and therapeutic avenues. A key realization is that panic attacks can stem from a mix of psychological and bodily contributors, for example, anxiety issues or high-stress situations. Signs and symptoms can hit without warning, igniting intense dread that feels crushing. Significantly, we’ve seen talk of useful treatments, spanning cognitive-behavioral therapy and meds, all designed to assist people in managing their experiences. The dialogue really drives home how critical awareness and knowledge are to taking the mystery out of panic attacks, cutting stigma, and growing empathy among those affected as well as society as a whole. Diving into recent research adds much to this area, painting a vivid picture of panic attack intricacies while stressing the need to keep digging for fresh treatment approaches, as detailed in (Romero C, 2014) and (Oates et al., 2008).

B. Importance of understanding and addressing panic attacks

It’s pretty important to get a handle on panic attacks, not just for the sake of those dealing with them directly, but also to build a society that’s more clued-in about mental health generally. As folks wrestling with mental illness and the stigma that comes with it can tell you, panic attacks can be a real emotional weight. As (Bocado et al., 2020) points out, embracing both the emotional and the symptomatic sides of these experiences really drives home the need for understanding and, well, compassion. Plus, when you bring psychoanalytic ideas into the mix for treatment, you can boost therapeutic interventions in ways that really get at the complicated nature of panic attacks in different settings. This kind of approach not only helps with recovery but also underlines how empirical research could potentially bolster mental health policies, helping them tackle these common issues more effectively (Briggs et al., 2010). Bottom line: By truly recognizing – and managing – panic attacks, we stand to create a supportive space that fosters healing and resilience for those going through it.

C. Call to action for awareness and support

It’s pretty important to get the word out about panic attacks and push for more support; this helps everyone understand things better and cuts down on the stigma around mental health. More and more people worldwide are dealing with anxiety disorders, panic attacks included, so it’s kind of a must that we all recognize the struggles people face. If we take a page from those global conferences on human rights and digital safety, initiatives pushing mental health education could really help people spot the signs of panic attacks and know how to react. Healthcare folks, teachers, and even policymakers need to team up to build supportive places where people feel okay asking for help. Advocates can spark real conversations and get people involved in boosting mental health awareness just by sharing what they’ve gone through and using tech to spread info. When it’s all said and done, a group effort will not only give the public a better understanding but also nudge us toward a society that’s more understanding and ready to help those dealing with panic attacks and similar issues.

AIHCP Blogs

Anxiety Disorders- Access here.

Stress and Mental Exhaustion- Access here

Additional Resources

Panic Attacks. Mayo Clinic. Access here

Bence, S. (2023). “What Are the Symptoms of Panic Attacks?”. Very Well Health.  Access here

“Panic Attacks & Panic Disorder”. Cleveland Clinic. Access here

Smith, J, (2025). “How can you stop a panic attack?”  Access here

Stress Management Consulting: Stop Worrying and Take Control

Posted on by Mark Moran

Anxiety about what is beyond one’s control creates intense worry in the one’s life.  Ironically, most things worried about are beyond one’s control and the actual worry never manifests.  This means alot of energy, emotion and time is wasting on worrying and not taking productive control of situations.  In this short blog, we will look at the nature of worry and how to better overcome worrying and instead produce positive change in what can be controlled in one’s life.

Please also review AIHCP’s Stress Management Consulting Certification which teaches professionals to help better train individuals to manage worry and manifest positive outcomes in life.  The program is online and independent study and open to qualified healthcare and behavioral healthcare professionals who serve communities at both the clinical and non-clinical levels.

The Nature of Worry

Woman biting her nails
While worrying natural, many times people worry in unhealthy ways. Please review AIHCP’s Stress Management Consulting Program

Worrying is a natural response to life circumstances (Davis, et al, 2000, p. 135).   Some worry and concern is legitimate while most worry is about things beyond one’s control or things that will never occur.  Worry becomes a problem when according to Davis, worry becomes chronic and anxious, dominates negative outcomes regarding the future, repeats itself everyday, refuses to cease despite attempted distractions, or when worry paralyzes oneself to act constructively (p. 135).

It is essential to differentiate heathy and unhealthy worry.  There do come times when legitimate worry manifests over something as opposed to random worries without any true foundation in reality.  Still, one’s reaction to legitimate concerns and the manifest of how one worries can determine healthy or unhealthy worrying.  Davis points out that healthy worrying is problem solving focused with effective solutions, evaluation of outcomes and decisions, while unhealthy worry involves no problem solving skills but only catastrophic and helpless thoughts (p. 136).

It is hence important to distinguish between problems not only as legitimate and illegitimate but also in regards to things that fall into one’s control.  Things we control include our own boundaries, goals, decisions, actions, and how we carry out those actions in word, deed and thought.  These aspects play a large role in healthy worry in how we carry out solutions.  Solutions become more difficult when we seek to control things beyond our reach leaving one to the helplessness of unhealthy worry.  We cannot control others and their choices, decisions or how they treat us.  Furthermore, we cannot change the past, or outcomes of the future, but we can control the present.  Understanding what one can control and what one cannot control can help one face worries in a more healthy way.

For instance, here are some examples of healthy worrying versus unhealthy worrying.

If someone worries upon their upcoming trip whether the plane will crash or not crash, one is experiencing anxiety and unhealthy worry.  While planes can crash, it is highly unlikely.  The worry should seek solution through statistics and understanding the science behind aviation, instead of worrying over something that probably will never happen, as well as being completely outside one’s control.

Another example includes worrying if someone received poor health results from a blood test with their cholesterol and sugar counts.  While this is reason for concern, unhealthy worrying would think of the horrible outcomes of heart attacks and diabetes and solely focus on the worst case scenario presented by these tests.  Healthy worry would recognize the health concerns, but take effective reaction to remedy the poor blood scores via medication, exercise and better diet.

Hence worry is natural and worry is important to challenges and bad news but it needs to be properly guided to produce better outcomes instead of damage to oneself.  Unhealthy worrying leads to not only no resolution to the issue, but also heightened anxiety and stress to the body.  By inducing the fight and flight mode of the body, the body’s excess production of cortisol can harm the body over time if worrying is consistent and manifests everyday.  Ulcers and other digestive track issues can arise as well as later heart issues if the body remains in a constant state of stress due to unhealthy worry.

Managing Worry

Davis lists multiple ways to better manage worry. If something is worrying you, sometimes one should write down the worry and identify it.  Instead of wandering into random worries and dead end solutions, brainstorm various solutions to each worry.  Evaluate the ideas you come up with and see which best solutions work.  If need be, give oneself specific times and dates to better deal with each worry.  Give oneself time to worry or a date to worry about something that needs your focus.  Sometimes, many worries are not immediate when assigned a date. (Davis, 2000, p., 137-139).

woman in a star scape of color
Learn to manage worry through stress reduction ,breathing ,meditation and cognitive behavioral trips to reframe it so one finds solutions instead of despair

When scheduling oneself a time to worry, one can allow oneself to expose oneself to the worry itself within a reasonable time constraint.  Worry exposure can help one rationally identify worries and reframe them.  Within this relaxed state and chosen time, one can risk assess the worry, predict outcomes from least to worst, and even rank the worries.  Davis also recommends visualizing the worry and rating one’s anxiety when visualizing it.  During this exposure, one can then imagine different outcomes that are more positive and then reassess one’s level of anxiety (Davis, 2000 p. 144-145).

In addition to exposing oneself to worry and identifying the worries, Davis recommends identifying triggers that cause worry.   He recommends identifying sources that cause worry, such as the news, social media, or places (p., 147).  If these things worry, avoid them and also start to try to limit one’s rituals of worry.  If one constantly calls a son or parent due to worry and not legitimate concern, then start to limit the number of times over the month one calls for purely worry reasons.

Meditation and Stress Management

Worry while natural can become unnatural in its effects on our mental and physical health.  Meditation and stress reduction is key in helping alleviate the fight or flight mode the body enters during worry.  While the Sympathetic Nervous System manifests, the body enters fight or flight which entails increased heart rate, blood pressure, cortisol and adrenaline, as well as tightened muscles.  The Para Sympathetic System returns the body to normal and is best activated through meditation or healthy breathing.  When worry beings to overcome oneself,  individuals need to cognitively identify this issue and begin to utilize deep chest breaths to help the body relax.  It is sometimes important to regain control of the body before one can rationally a design a way to react to worry.  Because worry initially is a reaction to something external that poses some type of threat, our body initially will respond the way it was designed to threats.  Hence remembering to regain control and allow our rational mind to rule the day over our emotional responses is key.

woman on a park bench looking at a paper worried
Worry in a healthy way. Please also review AIHCP’s Stress Management Program

Conclusion

Worry is a natural mechanism to react to negative things and threats in life.  We can utilize it a healthy or unhealthy way.  If our worry response paradigm is based in reason and solutions, it is healthy, but if our worry paradigm is based on things beyond our control, or represent the worst of the worst possibilities, then our worry  becomes unhealthy and unproductive in resolution.  This is easier said then done, so we must utilize healthy breathing when confronting with a new worry to better digest it and reverse the Sympathetic Nervous System from taking over.  Through rational solutions and techniques to manage worry, one can in a healthy way face worry in a productive and good way.

Please also review AIHCP’s Stress Management Program.  The program is online and independent study and open to qualified professionals who look to help populations better face stress both from a clinical and non clinical scope of practice.

Additional Blog

Fear and Grief Blog.  Access here

 

Anxiety Disorders and Stress Management Video Blog

Posted on by Mark Moran

Anxiety disorders can range from general to social.  Other types such as OCD or particular phobias can also emerge.  Anxiety in itself is merely either an exaggerated and lingering response to a stressor or an entirely uncaused emotional disturbance within that has one nervous or feeling impending doom for no reason.  Anxiety can cause severe problems for individuals both personally and socially.  Helping others with anxiety is key.  This video looks at anxiety but also how to help via stress management

Please also review AIHCP’s Stress Management Consulting Program. Please click here

Stress Management and Anxiety Disorders

Posted on by Mark Moran

I. Introduction

Anxiety disorders are very common. Please also review AIHCP’s Stress Management Consulting Certification

Anxiety disorders represent a significant and increasingly prevalent group of mental health issues that disrupt the lives of millions worldwide, affecting individuals across diverse age groups, backgrounds, and cultures. These disorders, characterized by excessive fear or apprehension, can manifest in various forms, including generalized anxiety disorder, panic disorder, and social anxiety disorder, each presenting its own unique challenges. Understanding the intricacies of anxiety disorders is vital, as their complexity often intertwines with other mental health conditions, leading to comorbidity and making effective diagnosis and treatment more challenging. For instance, research indicates that there are latent predispositions which can predict the development of comorbid anxiety and mood disorders, highlighting the intricate relationship between different mental health issues and the need for comprehensive treatment approaches (Association AP et al.). Additionally, the co-occurrence of anxiety disorders with conditions such as depression can worsen the overall prognosis, necessitating tailored interventions that address both sets of symptoms. Moreover, initiatives like the Foresight Project underscore the necessity of exploring mental health throughout the life course, addressing both the prevalence of mental disorders and protective factors that may mitigate their impact, such as resilience-building and early intervention strategies (Bebbington et al.). This exploration sets the stage for a deeper understanding of anxiety disorders and their wide-ranging implications on mental well-being, as well as informing public health strategies aimed at reducing the burden of mental health issues in society. As we seek to unravel the complexities of these disorders, it is crucial to foster awareness and empathy, ultimately promoting better outcomes for those affected.

Please also review AIHCP’s Stress Management Consulting Program and see if it meets your academic and professional needs.  To review, click here

 

A. Definition of anxiety disorders

Understanding the definition of anxiety disorders is essential for grasping their prevalence and impact on mental health. Anxiety disorders encompass a range of complex conditions characterized by excessive fear, worry, and apprehension, which can significantly interfere with an individual’s ability to function in everyday life, including personal, social, and occupational domains. They include diagnoses such as Generalized Anxiety Disorder, Social Anxiety Disorder, and Panic Disorder, among others, each with its unique features and symptoms. The symptoms can manifest both physically and psychologically, leading to a variety of issues such as rumination, which is the persistent focus on distressing thoughts, and avoidance behaviors, where individuals steer clear of specific situations or experiences that trigger their anxiety; these behaviors are critical in maintaining the disorders and can severely impede recovery (Naman et al.). Furthermore, studies highlight that individuals suffering from anxiety disorders often exhibit lower rates of treatment utilization, with research indicating that only 27.6% of those affected receive any form of mental health treatment within a year of experiencing symptoms. This alarming statistic underscores the urgent need for improved access to mental health services, education, and awareness initiatives that could encourage individuals to seek help and support (Gaxiola A et al.). Ultimately, a comprehensive understanding of the various types and manifestations of anxiety disorders is vital for developing effective treatment strategies, preventive measures, and policies aimed at enhancing mental health and well-being in affected populations. By increasing awareness and facilitating access to appropriate interventions, we can better address the challenges posed by these debilitating conditions.

 

B. Prevalence and significance in mental health

Anxiety disorders have morphed into a signficant concern for mental health—kids and teens seem to bear the brunt of it. Research often hints that a mix of things, like family emplyment issues and even the way gender roles play out, can bump up anxiety levels in these youngsters. For example, one study found that primary school children with unemployed moms tended to feel noticeably more anxious, suggesting that financial pressures might further worsen these mental struggles ((Derakhshanpoor et al.)). It turns out this anxiety isn’t only a personal burden; it also messes with school performance and everyday social life. Data from the Healthy Minds Study shows that how students get mental health services—and what they think about them—can really affect their academic outcomes, with anxiety playing a key role in their overall performance ((Grafton et al.)). All in all, these findings make it clear that, in most cases, we need focused mental health support and a bigger push for awareness to help ease the load on these vulnerable groups.

 

C. Overview of types of anxiety disorders

Anxiety disorders cover a mix of conditions that show up in different ways and cause a lot of distress. For example, Generalized Anxiety Disorder (GAD) means people end up overwhelmed by nonstop worry about everyday life, while Social Anxiety Disorder (SAD) makes social settings feel really intimidating, often pushing folks to avoid them. Panic Disorder, on the other hand, brings sudden bursts of intense fear—those panic attacks can come with quick heart palpitations and other physical signs—and specific phobias are basically irrational fears of certain objects or situations. Often, a shared theme of constant worry and repeated negative thoughts keeps the anxious spiral going, which researchers have noted plays a big role in how these conditions stick around and why treatment focuses on breaking that loop (Naman et al.). Meanwhile, as technology evolves, smartphone apps are gradually stepping in to offer psychological support, prompting more studies into just how effective such interventions really are (Bretón López et al.).

 

II. Types of Anxiety Disorders

Anxiety disorders encompass a wide range of conditions that are characterized by excessive fear and apprehension, which ultimately leads to making them the most prevalent mental health disorders in the United States. These disorders include generalized anxiety disorder (GAD), which is characterized by persistent and often excessive worry about various aspects of life, such as work, health, and social interactions, creating a constant state of unease. Additionally, panic disorder is marked by the occurrence of recurrent panic attacks, which are sudden episodes of intense fear or discomfort that can lead to physical symptoms such as heart palpitations and shortness of breath. Social anxiety disorder is another critical type, involving intense and often debilitating fear of social interactions, which can significantly impact an individual’s daily activities and relationships. Moreover, specific phobias, where individuals experience intense fear of particular objects or situations, as well as obsessive-compulsive disorder (OCD), characterized by intrusive thoughts and compulsive behaviors, also fall within this category, highlighting the diversity of anxiety manifestations. Notably, research indicates that certain populations, such as preterm infants, might face an increased risk of developing anxiety-related symptoms as they mature into adolescence, leading to a prevalence that necessitates ongoing intervention (Johnson et al.). Furthermore, dietary choices may influence mental health outcomes, with numerous studies revealing potential links between diet types and anxiety disorders; for example, findings suggest that vegetarians may experience heightened anxiety levels compared to omnivores, potentially due to nutrient deficiencies or other dietary factors (Ansung et al.). Understanding these varied types of anxiety disorders enables a more comprehensive approach to treatment and management, allowing for tailored strategies that address the unique challenges faced by individuals suffering from these conditions.

 

A. Generalized Anxiety Disorder (GAD)

General Anxiety Disorder is more than just a stressful day but a constant state of uneasiness due to imbalance of certain neurotransmitters

Among the various anxiety disorders recognized in clinical practice, Generalized Anxiety Disorder (GAD) stands out as particularly notable for its pervasive and chronic nature, often leading to significant daily impairment in various aspects of life. Individuals who suffer from GAD experience not only persistent worry about an array of life aspects, from personal health and job performance to family obligations and social situations, but they tend to do so often without any identifiable triggers or clear reasons. This relentless cycle of anxiety can give rise to both psychological distress and a range of physical symptoms, such as fatigue, muscle tension, and even gastrointestinal issues. The high prevalence rate of GAD within the population underscores the urgent need for effective and tailored treatment strategies that can address the unique challenges faced by those affected. Traditional interventions, including cognitive-behavioral therapy (CBT), have proven to be beneficial in mitigating symptoms; however, the field is witnessing the emergence of innovative approaches that seek to enhance treatment efficacy even further. One such initiative is the INTREPID project, which creatively combines virtual reality technology with biofeedback methods to offer an enriched therapeutic experience. By integrating real-time physiological feedback into these therapeutic exercises, patients are empowered to learn how to control their anxiety symptoms more effectively. Consequently, this approach has the potential to accelerate the mastery of relaxation techniques and significantly improve overall treatment outcomes in comparison to standard methods, providing hope and relief for those who suffer from GAD (Woodie et al.), (Algeri et al.).

 

B. Panic Disorder

Panic disorder shows up as a common anxiety issue—sudden, unexpected bouts of terror that hit without warning and bring along heavy physical reactions. People often find themselves shaken by these quick episodes of intense fear, and, in most cases, the experience leaves them avoiding places where attacks once struck, which ends up shrinking their day-to-day routines. Research tells us that this condition almost never comes alone; it frequently tags along with troubles like depression and anxiety, ultimately piling on to impact a person’s quality of life (Lilijana Šprah et al.). In fact, roughly 60% of individuals with chronic psychotic conditions report these panic-like symptoms, pointing to the need to recognize these overlapping issues in any treatment plan. There’s also some evidence that shifts in certain hormone levels—which usually help keep our brain’s stress responses in check—might play a role in how the disorder unfolds (Akwa Y et al.). Grasping these tangled interactions is pretty key if we’re to come up with therapies that actually help, even if the whole picture sometimes feels a bit messy, you know.

 

C. Social Anxiety Disorder

Social Anxiety Disorder (SAD) is characterized by an intense fear of social situations that can significantly hinder an individual’s ability to function effectively in daily life, leading to considerable distress both emotionally and psychologically. This disorder often manifests during formative years, making childhood and adolescence critical periods for the onset of symptoms. The intricate interplay of risk and protective factors, including genetics, environmental influences, and individual temperament, plays a crucial role in the development of SAD, making it a complex condition that varies widely among those affected. Research indicates that psychological therapies, particularly cognitive-behavioral therapy (CBT), are effective in treating SAD, as these therapies empower individuals to challenge negative thought patterns that contribute to their anxiety and work on diminishing avoidance behaviors that prevent them from confronting their fears. Furthermore, hope emerges as a vital component in this therapeutic process; evidence suggests that an enhanced sense of hope can predict positive recovery trajectories in individuals undergoing treatment for anxiety disorders, including social anxiety (Barlow et al.). In light of this, integrating hope-focused interventions within CBT may amplify treatment outcomes for those suffering from SAD, fostering resilience and promoting long-term recovery (Smith et al.). This approach not only addresses the symptoms associated with social anxiety but also strengthens the individual’s belief in their capacity for change, making it a promising avenue for those seeking to overcome their social fears and improve their quality of life. By focusing on building both skills and hope, individuals with SAD can learn to navigate social environments with increased confidence and stability.

 

III. Causes and Risk Factors

The power of anxiety is a real thing not to be ignored

Understanding the causes and risk factors associated with anxiety disorders is crucial for developing effective prevention and treatment strategies. A multiplicity of factors contributes to the onset of these conditions, including genetic predispositions, neurobiological abnormalities, and environmental influences, all of which can interact in complex ways. For instance, studies indicate that physical multimorbidity—co-occurring medical conditions—can exacerbate cognitive impairments like anxiety, suggesting that the brain’s health is intimately linked to emotional well-being and that any disruptions in physical health may amplify mental health challenges (Attems et al.). Moreover, specific demographic and psychosocial aspects significantly influence the prevalence and severity of anxiety disorders; for example, in a study focusing on school-aged children, risk factors such as antenatal emotional causes, adverse childhood experiences, and stimulating environmental conditions were highlighted as prevalent influences that can shape the trajectory of anxiety disorders from an early age (Vineetha et al.). Additional elements, such as family history, socioeconomic status, and cultural context, further complicate the picture, indicating that anxiety disorders do not have a one-size-fits-all approach to etiology. Thus, a comprehensive evaluation of these various determinants, including both biological and environmental factors, is essential for addressing anxiety disorders. It enables researchers and healthcare professionals to tailor targeted interventions that can mitigate not only the emergence of these disorders but also their long-term impact on affected individuals, ultimately enhancing overall mental health outcomes.

 

A. Genetic predisposition

Grasping our genetic side is a big deal when it comes to figuring out why anxiety shows up – it seems our biology might leave some folks more open to stress. Studies, in most cases, hint that people with certain genetic makeups can be more inclined to anxiety when everyday pressures pile up; nature and nurture end up dancing in a rather unpredictable mix. Take (Abdellaoui et al.) as an example: researchers noticed that scores measuring polygenic risk for depressive symptoms were linked to more suicidal thoughts, suggesting that those same genetic clues might also nudge someone toward anxiety. Also, the idea of evolutionary mismatches—as mentioned in (Adler et al.)—implies that some of our inherited traits just don’t sync well with today’s fast-paced world, which could make anxiety worse in industrialized settings. All in all, it appears that while our genes set the stage for anxiety, they also get tangled with environmental influences, painting a complex picture of how these issues play out across different lives.

 

B. Environmental influences

Outside pressures have a huge impact on anxiety, almost like a tug-of-war between what’s happening around us and how we handle it inside. Generally speaking, stress can light the fuse for both mood shifts and bouts of anxiety by messing with our decision-making and actions—and it doesn’t hit everyone the same way. One controlled experiment showed that when stressed, people who usually keep calm tended to play it safe, while those with a naturally higher anxiety level occasionally took risks (Bond et al.). It’s interesting to see that kids’ anxiety often sticks around steadily, which really points out how much the environment matters during key growing years. Research even suggests that in middle childhood, anxiety might be only moderately heritable; meanwhile, both shared and unique factors from one’s surroundings keep these nervous behaviors alive (A Caspi et al.). All in all, these insights seem to hint that easing environmental stress could be a crucial move toward lowering the odds of anxiety taking over.

 

C. Psychological factors

Anxiety disorders stem from a mix of mental and emotional factors that, when taken together, shape how each person experiences stress. Your basic temperament, how you interpret everyday events, and even how your body reacts to pressure all come into play – in most cases, if you’re extra sensitive to stressful surroundings, you may end up using coping habits that don’t always help and sometimes only add to your distress. Sometimes, everyday systems—like those in our schools—can get in the way of effective help. One study, for example, noted that good psychological programs in schools often run into trouble because of clunky organization and staff who aren’t properly trained, underlining the need for stronger support structures (Carroll et al.). Plus, understanding your own mental makeup can really point the way to personalized therapy, meaning that treatment should connect both your individual quirks and the broader, outer influences in order to work best (Bufford et al.).

 

IV. Treatment and Management

Effective treatment and management of anxiety disorders require a multifaceted approach that addresses both psychological and physical health components in a comprehensive manner. Psychosocial interventions, such as cognitive-behavioral therapy (CBT) and exposure therapy, have been empirically validated as essential components of treatment, offering patients well-researched strategies to confront and manage their anxiety triggers in everyday life. These therapies not only provide patients with practical skills to navigate anxiety-provoking situations but also empower them by fostering a sense of control over their responses to stressors. Concurrently, an increasing body of research has highlighted the significant comorbidity between anxiety disorders and other mental health conditions, necessitating a broader and integrated perspective in the formulation of treatment protocols. For instance, it is not uncommon for patients diagnosed with anxiety disorders to exhibit higher rates of depressive symptoms and substance use disorders, both of which can complicate their recovery journey. Therefore, strategizing treatment must encompass a holistic understanding of the patient’s mental health landscape. Thus, integrating pharmacological treatments, such as selective serotonin reuptake inhibitors (SSRIs), alongside evidence-based psychotherapy can provide substantial benefits that enhance overall treatment effectiveness. Moreover, identifying and addressing comorbid conditions is crucial; studies have consistently illustrated how improvements in overall mental health can significantly enhance quality of life and foster more effective coping strategies in patients grappling with multiple psychological burdens. This comprehensive and integrative approach not only aids in the relief of anxiety symptoms but also supports long-term recovery and resilience (Brüggemann et al.), (D’Souza et al.).

 

A. Psychotherapy options

Therapy for anxiety comes in many flavors, each one kind of molded to fit what’s going on for you. Many people lean on Cognitive Behavioral Therapy (CBT) since it tends to shift negative thinking and even those stubborn behaviors fueling the worry. Then there’s psychodynamic therapy, which really gets into the roots of old emotional conflicts—it digs into past events that might still be stirring up anxiety. In most cases, mixing deeper psychoanalytic ideas with today’s techniques proves tricky because solid research backing is hard to come by (Blumenthal S et al.). You even see behavioral techniques, sometimes used for issues like kids’ headaches tied to anxiety, quietly boosting day-to-day living without always resorting to meds (Arruda et al.). All in all, having a mix of these approaches matters when trying to offer care as complicated as anxiety itself.

 

B. Medication and pharmacological treatments

Medication and drugs play a big role in easing anxiety—it’s no secret that many folks find counseling alone just doesn’t do the trick. In recent years, research has pointed to a wide variety of options, and, generally speaking, new treatments seem to work in different ways. For example, while standard anxiolytics and antidepressants have been used for ages, newer agents like vortioxetine hint at promise, even though their benefits often come off as a bit murky, especially for patients who show only partial improvements or seem stubbornly unresponsive to the usual methods (Andrade et al.). Quite a few experts now suggest blending methods; they often recommend mixing psychological approaches with these drug interventions in most cases. Meanwhile, behavioral techniques—which can sometimes boost how well medications perform—are slowly catching on for their potential to cut down on reliance on drugs, which might also help lessen side effects and lower overall costs (Arruda et al.). All in all, this mixed approach not only seeks to calm down anxiety symptoms but also aims to lift the long-term quality of life for people struggling with the condition.

 

C. Lifestyle changes and coping strategies

Coping with anxiety isn’t just a checklist of to-dos—it’s more like a mixed bag of lifestyle tweaks and personal strategies that shape your day-to-day well-being and mental balance. Getting active, eating well, and catching enough sleep all help lower those anxiety levels by toughening up your body and calming your mind. Sometimes, learning about anxiety firsthand—like joining sessions that explain the ins and outs of it—can really make a difference; these practical chats give you the tools to spot trouble signs and figure out self-help moves. For instance, several studies (Jones B et al.) suggest that when people understand anxiety better, they talk about it more openly and get more involved in their own care. Plus, trying out wellness-based, all-round interventions tends to boost life quality overall, pointing to the idea that you need to look after both your physical and mental sides (Annagur et al.). All in all, even if it sometimes feels like a bit of a jumble, these steps let you take charge of your anxiety and move toward a steadier, more relaxed life.

 

V. Conclusion

Please also review AIHCP’s Stress Management Program

In conclusion, the exploration of anxiety disorders reveals their complex interconnections with both biological and psychological factors, accentuating the necessity for a multifaceted approach to treatment and prevention. Research underscores that the prevalence of anxiety disorders is exacerbated by comorbid conditions, such as affective disorders, which significantly increase the risk of physical health problems like coronary heart disease, showcasing the dangerous interplay between mental and physical health (Calleja et al.). This intricate relationship not only impacts individual well-being but also places a substantial burden on healthcare systems, underscoring the importance of a holistic approach in managing these disorders. Furthermore, the analysis indicates that offspring of parents with mood disorders face a markedly heightened risk of developing anxiety disorders, suggesting a hereditary component that warrants early intervention strategies (Creswell et al.). This genetic predisposition emphasizes the need for preventive measures that address mental health in familial settings. These insights highlight the importance of viewing anxiety disorders not only as standalone issues but also as part of a broader context involving family dynamics, genetic factors, and physical health. By understanding the interconnectedness of these elements, practitioners and policymakers can design more effective treatments and support systems. Continued research and comprehensive treatment frameworks are essential to mitigate the impact of anxiety disorders on individuals and society as a whole. This ongoing commitment to understanding and addressing these disorders will not only alleviate the suffering of those affected but also promote a healthier, more informed community, ultimately leading to an enhanced quality of life for all.

Please also review AIHCP’s behavioral health certifications.  In particular, stress management, helps many deal with anxiety disorders.  AIHCP offers a Stress Management Consulting Certification for both clinical and non clinical professionals.  The Stress Management Training Program is online and independent study.

Please also review AIHCP’s other blog topics, such as hoarding.  Access here

 

A. Summary of key points

Anxiety disorders are tricky and come with a mix of factors that make them more complex than they might seem at first. Lots of things—like having earlier mental health struggles and going through really tough, traumatic moments (studies with trauma victims (Kennedy-Moffat et al.) show this)—can all set the stage. These clues generally suggest that it’s wise to get a good, full mental health check, especially if someone’s had a rough time, since they’re more likely to end up with issues like PTSD. It seems that when anxiety isn’t dealt with, it not only messes with a person’s well-being but also pushes up health care costs and drags down productivity (Wallman-Stokes C et al.). All in all, a broad, multi-pronged strategy that starts early and offers ongoing support is pretty much essential for keeping these challenges in check.

 

B. Importance of awareness and understanding

Understanding anxiety disorders matters a lot when it comes to stopping problems early and helping people out properly. In many cases, when coaches, clinicians, or other helpers know what to look for, they might notice early shifts in behavior—small changes that sometimes point to deeper mental issues, as seen in recent accounts about young athletes (Collins et al.). Emotion regulation jumps in here too; research generally shows that managing what you feel can influence anxiety more than just being overly sensitive to it (Kaur et al.). Generally speaking, teaching these hands-on skills might work better as a prevention method rather than just focusing on anxiety sensitivity. When we get a solid grasp on what anxiety really looks like, not only do we tackle symptoms sooner, but people dealing with these issues also end up getting the support they need, ultimately helping boost mental health across many groups.

 

C. Future directions in research and treatment

Anxiety disorders are coming into sharper focus these days, yet our research paths and treatment plans still miss some key spots. Many kids in schools, for example, aren’t getting the help they really need, which kind of screams that school psychologists could use more hands‐on, practical training. Research usually shows that while most professionals know the basics about anxiety, they’re not all that comfortable with well‐tested treatments like cognitive behavioral therapy (CBT)—a technique that surprisingly still isn’t used much in schools (Myhasuk et al.). Lately, there’s been a move toward mixing in values-based ideas with therapy, a development that seems promising when working with young people dealing with multiple issues. A few studies even point out that tapping into personal values might help predict how well treatment turns out (Barney et al.). All in all, if we truly want to improve mental health outcomes for those affected, these gaps really need our attention ASAP.

 

 

References:

    • Derakhshanpoor, F., Izadyar, H., Shahini, N.. “A comparative survey of anxiety level in primary school children with working and unemployed mothers in north of Iran; 2013”. In House Publications, 2015, https://core.ac.uk/download/52205758.pdf
    • Woodie, Karen L.. “Childhood anxiety: how schools identify, assess, provide resources to and refer students with anxiety”. 2009, https://core.ac.uk/download/5067576.pdf
    • Andrade, Laura Helena, Lotufo-Neto, Francisco, Mangolini, Vitor Iglesias, Wang, et al.. “Treatment of anxiety disorders in clinical practice: a critical overview of recent systematic evidence”. Hospital das Clínicas, Faculdade de Medicina, Universidade de São Paulo, 2019, https://core.ac.uk/download/268270275.pdf
  • Bevan Jones, Rhys, Jones, Ian, Simpson, Sharon, Smith, et al.. “Psychoeducational interventions in adolescent depression: A systematic review”. ‘Elsevier BV’, 2017, https://core.ac.uk/download/132211505.pdf
  • Bretón López, Juana María, Casteleyn, Sven, Castilla López, Diana Virginia, Diaz Sanahuja, et al.. “Smartphone Apps for the Treatment of Mental Disorders: Systematic Review”. ‘JMIR Publications Inc.’, 2020, https://core.ac.uk/download/389474925.pdf
  • Collins, D., , Hill, A., MacNamara, Á., et al.. “Examining the role of mental health and clinical issues within talent development”. ‘Frontiers Media SA’, 2015, https://core.ac.uk/download/42137856.pdf

Stress Management: OCD and Helping Those With It

Posted on by Mark Moran

I. Introduction

OCD is a common anxiety disorder that affects multiple individuals at different levels and different ways. Please also review AIHCP’s Stress Management Program

Obsessive-Compulsive Disorder (OCD) is a complex and often debilitating mental health condition that affects millions of individuals worldwide, characterized by intrusive thoughts and compulsive behaviors that significantly interfere with daily functioning, often leading to distress and a reduced quality of life. Understanding OCD is essential not only for fostering empathy towards those who struggle with the disorder but also for developing effective strategies to support them in their daily lives and help them navigate various challenges. The stigmatization surrounding mental health issues, particularly OCD, can exacerbate the challenges faced by individuals grappling with this condition, making it imperative to promote awareness, education, and open conversations on the subject. By delving into the intricacies of OCD, this essay aims to illuminate the experiences of those living with the disorder, illustrating the emotional and psychological toll it can take while exploring evidence-based approaches designed to assist them through practical means. Through a comprehensive examination of therapeutic techniques, social support mechanisms, and self-help strategies, it becomes possible to cultivate a more supportive environment that acknowledges the realities of OCD and empowers those affected by it. Such understanding not only benefits individuals with OCD but also equips families, friends, and communities with the knowledge they need to be effective allies, ultimately fostering a more inclusive society where mental health issues are addressed with compassion and understanding.

OCD as a type of anxiety disorder requires clinical treatment and counseling.  Professionals with Stress Management Consulting Training can also enhance their training in understanding anxiety as well as OCD.

Obsessive-Compulsive Disorder (OCD) is a complex anxiety disorder characterized by persistent, unwanted thoughts known as obsessions, which lead to repetitive behaviors or mental acts called compulsions. These compulsions, which may include actions like excessive hand washing or meticulously organizing items, are performed in an attempt to alleviate the anxiety caused by the obsessions, ultimately resulting in significant interference in an individual’s daily functioning and overall quality of life. Research indicates that OCD’s manifestations can vary widely among individuals, with common obsessions including fears of contamination, intrusive thoughts related to harm, and the overwhelming need for symmetry and order, while compulsions often involve excessive cleaning, checking behaviors, or other rituals aimed at mitigating the distress associated with these obsessive thoughts (Arnáez Sampedro et al., 2021). Interestingly, distinguishing OCD from similar disorders, such as autism spectrum disorder (ASD), is crucial for effective treatment strategies. Studies show that while some repetitive behaviors may overlap between the two conditions, the underlying motivations driving these behaviors differ significantly, as OCD-related routines often stem from intense emotional distress and a desperate desire for control over anxiety-inducing thoughts or situations (Rice et al., 2014). Understanding these nuances and differences is essential for developing targeted interventions that are tailored to the unique needs of individuals with OCD. It also plays a vital role in helping sufferers manage their symptoms effectively within various environments, whether at home, in school, or at work, thereby improving their overall psychosocial functioning and emotional well-being.

Obsessive-Compulsive Disorder (OCD) is a common mental health issue that often starts in childhood and can become a long-lasting and serious problem if not treated. Adults may suffer from untreated OCD for nearly ten years, causing major distress for them and their families, who might not know how to handle the disorder’s complexities (Albert et al., 2019). Additionally, having other issues, like depression, is usual for kids with OCD, making family challenges even harder. Studies show that many young people with OCD also have higher levels of depressive symptoms, which are linked to more severe OCD and poorer functioning before they get treatment (Garcia A et al., 2014). Thus, recognizing how widespread and complex OCD is for individuals and their families highlights the critical need for effective treatment methods to lessen its long-term effects.

Understanding and helping individuals with obsessive-compulsive disorder (OCD) is important for creating a caring and useful therapy space. People with OCD often face big social challenges which can hurt their relationships and their overall life quality. Studies show that these individuals find it hard to naturally read social cues, which can lead to poor social judgments ((Atesci et al., 2013)). This gap can increase feelings of loneliness and being misunderstood, showing that empathetic approaches are necessary. While cognitive-behavioral therapy (CBT) is the main treatment for OCD, how well this therapy works can depend on a patient’s willingness and readiness to change ((Greenberg et al., 2019)). So, improving our knowledge of OCD not only builds a supportive setting but also guides treatment methods that may result in better outcomes. In the end, a shared effort to increase awareness and understanding is vital for enhancing the lives of those impacted by OCD.

II. Understanding OCD

OCD is more about cleanliness and order. In understanding OCD, professionals need to see how it affects everyone at different levels and ways

Comprehending the intricacies of Obsessive-Compulsive Disorder (OCD) is essential for effectively aiding those afflicted by this debilitating condition, which can disrupt their daily activities and overall quality of life. Characterized by persistent obsessions—disturbing and intrusive thoughts—and compulsions—repetitive behaviors that individuals feel driven to perform—OCD significantly impacts individuals’ daily lives and functioning. These symptoms often manifest in various ways, ranging from excessive handwashing to the need for perfectionism, demonstrating the diverse nature of the disorder. Early and accurate diagnosis is paramount; primary care settings frequently serve as the initial point of contact for individuals seeking help, making healthcare professionals’ understanding of OCD critical (Alamer et al., 2023). Without proper awareness and training, these initial interactions could lead to misunderstandings or misdiagnoses, which can further exacerbate the individual’s distress. Furthermore, treatment options, such as Cognitive-Behavioral Therapy (CBT), have demonstrated efficacy in addressing the symptoms, although it is imperative that clinicians also consider the motivations and readiness of patients to engage in therapy, as one size does not fit all in treatment approaches (Greenberg et al., 2019). By fostering a comprehensive understanding of OCD’s complexities, including both its psychological components and treatment dimensions, we can enhance our support systems and improve healthcare outcomes for those experiencing this condition. This holistic approach ultimately encourages a more compassionate response to the mental health challenges faced by individuals with OCD, promoting a society where openness and empathy prevail in the realm of mental health support.

A. Symptoms and diagnostic criteria of OCD

Knowing the signs and diagnostic standards of obsessive-compulsive disorder (OCD) is very important for good help and support. OCD involves obsessions—unwanted and intrusive thoughts that cause anxiety—and compulsions, which are actions repeated to ease the anxiety from these thoughts. The ongoing nature of these signs can lead to serious problems in everyday life and relationships, making early help necessary to lessen their effects (Albert et al., 2019). Studies show that the issues related to OCD not only impact those who have it but also their families. Family members often change their routines to help the person affected feel less upset, which can keep the dysfunction going and lead to worse treatment results (Conlon et al., 2015). Therefore, it is essential to identify and tackle these signs for both the people with OCD and their families to support recovery.

The mind and brain reasons for Obsessive-Compulsive Disorder (OCD) show the many parts of this tough condition. Studies show that OCD includes unwanted thoughts and repeated actions, which hurt daily life. On the brain level, research has often pointed to the frontal-striatal-thalamic circuit, mainly the orbitofrontal cortex and basal ganglia, as important areas linked to OCD symptoms. Also, many people with OCD have trouble with brain function, especially in planning and controlling behaviors, which makes it harder for them to manage their compulsions well (Alamer et al., 2023). It is very important to diagnose OCD in medical settings because finding it early and correctly can help with proper treatment; both medications like SSRIs and cognitive-behavioral therapy (CBT) work well (Alamer et al., 2023). A full understanding of the mental and biological factors in OCD is crucial for creating specific ways to help those who have this disorder.

Misunderstandings and negative views about Obsessive-Compulsive Disorder (OCD) make it hard to help those who have the condition. Many people think OCD is just about being clean or organized, which downplays the serious problems it can create in everyday life. This confusion leads to stigma, causing people to avoid getting help for fear of being judged or misunderstood. It is important to correct these misunderstandings, as seen in new efforts that use media to share accurate information about OCD and present it in a kinder way (Silio et al., 2023). Moreover, the link between stigma and mental health is made more complex by cultural beliefs about self-sufficiency, often leaving mothers with depression feeling unworthy or alone (Lambert-Fliszar et al., 2018). To tackle these misunderstandings, strong educational measures are needed to emphasize the seriousness of OCD and create a supportive environment for those affected.

Helping individuals with OCD requires counseling as well as medication.

Effective treatment options for obsessive-compulsive disorder (OCD) are essential to alleviate the distress associated with this neuropsychiatric condition, which significantly impairs daily functioning in individuals. Comprehensive management is crucial, as OCD can negatively impact various aspects of life, including personal relationships, academic performance, and overall quality of life. Cognitive behavioral therapy (CBT), particularly when combined with exposure and response prevention (ERP), has emerged as the primary treatment modality for both children and adults dealing with OCD. This structured therapeutic approach helps individuals confront their fears and reduce anxiety over time. Research illustrates that therapist-guided internet-delivered CBT (ICBT) can provide similar clinical efficacy and cost-effectiveness compared to traditional face-to-face CBT, thereby enhancing accessibility to care (Flygare et al., 2022). This is particularly beneficial in today’s fast-paced world, where many individuals seek flexibility in treatment options due to time constraints or geographical barriers. Furthermore, studies indicate that tailored adaptations of CBT for individuals with co-occurring conditions, such as autism spectrum disorder, while still in preliminary stages, have shown promise in reducing OCD symptoms (Flygare et al., 2022). This aspect emphasizes the importance of customizing treatment plans to align with the unique needs of each patient. As highlighted in the literature, professionals acknowledge the strengths of ERP when applied to younger populations, noting that it effectively addresses the compulsions that characterize OCD. These varied treatment modalities spotlight the necessity for personalized approaches in managing OCD effectively, as individual responses to treatment can vary greatly. By recognizing the diverse needs of patients and implementing versatile treatment strategies, mental health professionals can optimize outcomes and foster resilience in those grappling with OCD.

Therapeutic methods for Obsessive-Compulsive Disorder (OCD) mainly include Cognitive Behavioral Therapy (CBT) and Exposure and Response Prevention (ERP), both of which have shown strong results in treating symptoms. CBT aims to change the thought patterns and bad behaviors related to OCD, helping individuals respond better to unwanted thoughts. When used with ERP, a specific CBT method that helps patients face anxiety-creating situations while resisting compulsive actions, the treatment becomes more effective. Studies show ERP works well for young people with OCD, helping with key symptoms and improving emotional control skills (Bakke et al., 2016). Also, using Selective Serotonin Reuptake Inhibitors (SSRIs) along with these behavior therapies can improve treatment results by reducing anxiety and depression, leading to a more well-rounded method for handling OCD (Abbasi et al., 2024). In the end, these treatment methods help people take back their lives from OCD.

In dealing with the difficult nature of obsessive-compulsive disorder (OCD), medication is very important in controlling symptoms and improving the quality of life for patients. Selective serotonin reuptake inhibitors (SSRIs) are often given, showing effectiveness in lowering the number and strength of obsessive thoughts and compulsive actions. Although medication can greatly ease symptoms, it is important to recognize that a long period of untreated illness (DUI) can reduce treatment success and extend suffering for individuals and their families, impacting results across different groups (Albert et al., 2019). Additionally, combining medication with cognitive-behavioral therapy (CBT) usually leads to better treatment outcomes, as some patients might not fully improve with CBT alone (Greenberg et al., 2019). So, a medical approach, when paired with psychological treatments, not only aids in managing symptoms but also supports a more complete route to recovery for those with OCD.

A treatment plan that is personalized for people with obsessive-compulsive disorder (OCD) is very important for managing the condition effectively and improving life quality. Each person’s experience with OCD is different, shaped by a mix of genetic factors, environment, and personal background. Because of this complexity, a specific approach that takes into account the details of each situation is necessary, as a general strategy often does not work well. Recent developments highlight the need for early treatment and using a variety of methods, including medication, different types of therapy, and new techniques like neurostimulation and digital tools (Albert et al., 2020). Additionally, regularly reviewing and adjusting the treatment plan based on how the person responds can lead to better results and help maintain well-being (Adadzi et al., 2024). By focusing on a personalized approach, healthcare providers can better handle the various challenges of OCD, improving patients’ overall treatment experiences and decreasing the chances of relapse.

The systems that help people with Obsessive-Compulsive Disorder (OCD) are very important for their recovery process. Getting help early is very important, as research shows that if OCD is not treated, it can last for years and cause a lot of pain for both the individuals and their families (Albert et al., 2019). Using cognitive-behavioral therapy (CBT) has been shown to help with symptoms, but how well it works often depends on how motivated and ready the person is to take part in the treatment (Greenberg et al., 2019). By creating a supportive atmosphere that promotes honest discussions about the difficulties of OCD, caregivers and healthcare providers can greatly improve treatment results. Also, understanding the need for early clinical help can help develop better ways to deal with OCD, which can lessen the ongoing problems of the disorder and enhance the quality of life for affected individuals.

Effective communication strategies for friends and family play a crucial role in supporting individuals with obsessive-compulsive disorder (OCD). First, it is essential to foster an environment where open dialogue is encouraged, allowing family members to express their feelings and concerns without judgment. Creating such an atmosphere not only strengthens the bonds within the family but also enables everyone involved to better understand the challenges faced by those struggling with OCD. This approach aligns with the findings that early intervention and familial support can significantly mitigate the impact of untreated OCD, which can persist for years, causing substantial distress ((Albert et al., 2019)). Moreover, the importance of empathy in this context cannot be overstated; when family members communicate openly, they are better equipped to provide the emotional support that is often needed. Additionally, employing age-appropriate communication techniques is vital, especially when engaging with younger siblings or children in the family. For example, storytelling can be an effective means of conveying complex mental health issues, promoting empathy and understanding among children aged four to seven ((Gower et al., 2024)). Such methods can serve as a bridge to help younger family members grasp the nature of OCD, fostering compassion instead of fear or misunderstanding. Ultimately, establishing a framework of clear communication empowers families to navigate the challenges associated with OCD, creating a supportive network that fosters healing, resilience, and unity in the face of adversity. In doing so, family members can collaborate more effectively, transforming their interactions into constructive conversations that contribute positively to the well-being of all involved.

Making a supportive space for recovery from obsessive-compulsive disorder (OCD) involves creating an environment that meets various needs of those dealing with this issue. A key part of this is understanding that psychological treatments, especially cognitive-behavioral therapy (CBT), should be adjusted to fit the specific difficulties faced by people with OCD, similar to modifications made for those recovering from brain injuries, as mentioned in (Gallagher et al., 2019). This requires using methods that improve communication, memory, and social interaction in therapy settings. Also, self-determination theory (SDT) suggests that satisfying psychological needs for independence, skill, and connection is important for boosting internal motivation and successful recovery. By establishing a supportive environment, caregivers and therapists can lessen the feelings of lost independence often felt by those with OCD, leading to a stronger and more involved recovery process, as pointed out in (Deci et al., 2015).

Dealing with the issues of obsessive-compulsive disorder (OCD) can be improved by using different resources and support groups for both those who have the disorder and their caregivers. Family-based interventions have received focus for their ability to handle family dynamics, as shown in studies that report the effects of Brief Family Consultation (BFC) on lowering family accommodation behaviors that can worsen distress from OCD. This intervention helps families make small, manageable changes while tailored support options, such as the online program OCD? Not Me!, offer self-help treatment for younger individuals aged 12–18. These various methods not only deal with OCD symptoms in individuals but also lessen the burden on caregivers, leading to a more complete approach to managing OCD in family settings (Conlon et al., 2015), (Association AP et al., 2015).

OCD can torment a person with intrusive thoughts. Please also review AIHCP’s Stress Management Program

In conclusion, addressing obsessive-compulsive disorder (OCD) necessitates a multifaceted approach that embraces not only clinical understanding but also a robust framework of community support. The establishment of a distinct grouping for obsessive-compulsive and related disorders (OCRD) within global health frameworks marks a pivotal advancement toward improving diagnostic and treatment methodologies for individuals affected by these conditions. This is further substantiated by research that highlights the clinical utility and scientific validity of this classification (Atmaca et al., 2016). Moreover, the rise of issues such as cyberchondria serves to emphasize the urgent need for heightened awareness and the implementation of proactive strategies designed to mitigate the compulsive behaviors that often accompany online health inquiries. These compulsive behaviors frequently aggravate underlying anxiety and worsen OCD symptoms, creating a cycle that can be difficult to break (Caricasole et al., 2020). Collectively, these insights stress the critical importance of developing tailored interventions that not only tackle the complexities of OCD but also work to enhance the overall well-being of those impacted by this disorder. By fostering a supportive environment that is conducive to recovery and growth, we can provide better resources and encouragement for individuals on their journey to mental health. Ultimately, enhanced research efforts are paramount in order to deepen our understanding of OCD and optimize therapeutic strategies that can significantly improve the quality of life for those who suffer from it. As we advance our expertise in this field, a commitment to innovative solutions and community engagement will be vital.

Understanding obsessive-compulsive disorder (OCD) is not just about clinical diagnosis; it also involves looking at the repetitive actions and their major effects on people’s lives. Knowing how important OCD is helps to create early intervention and specific treatment plans, which can improve mental health and quality of life. Research shows that even those with severe OCD can see improvements with cognitive-behavioral therapy (CBT), particularly when their motivation and understanding of their condition are encouraged (Greenberg et al., 2019). Additionally, it is important to tell apart obsessive actions in OCD from those in other disorders, like autism spectrum disorder, to allow clinicians to apply better intervention methods (Rice et al., 2014). This deeper understanding helps to create more caring and knowledgeable treatment approaches, reducing stigma and empowering individuals dealing with OCD. Raising awareness not only helps in removing the stigma surrounding the disorder but also builds a supportive community that focuses on mental health.

The community’s role in helping people with Obsessive-Compulsive Disorder (OCD) is very important, especially for early support and cutting down the time of untreated illness. Community networks give emotional help and practical resources to make it easier to get treatment, which helps reduce the suffering that often comes with untreated OCD (Albert et al., 2019). Also, when the community understands OCD better, it can help lessen the stigma around mental health, encouraging those affected to get help without worrying about being judged. Support groups can act as places for sharing experiences, where members can talk about coping strategies and build resilience. Furthermore, the issue of cyberchondria—where people excessively search health information online—can worsen anxiety and OCD symptoms. This shows the need for community education that directs people to reliable sources instead of harmful internet habits (Caricasole et al., 2020). In conclusion, a caring community not only supports individual healing but also promotes a better understanding of OCD.

When we think about the big problems that people with obsessive-compulsive disorder (OCD) experience, it is important to create a society that is more aware and understanding. Better knowledge of OCD can help break down negative stereotypes that make life harder for these individuals, creating a friendlier environment. Through teaching efforts that show the difficulties of living with the disorder, including the emotional and mental stress faced every day, we can build kindness among friends, teachers, and employers. Communities should take part in talks about mental health by organizing places where people can share their stories without worrying about being judged. By showing how OCD affects relationships, we can develop understanding, encouraging friends, family members, and even strangers to see the hidden challenges that many face. In the end, this effort not only helps those with OCD but also improves the whole community by fostering understanding and support for mental health issues.

Please also review AIHCP’s Stress Management Consulting Program and see if it meets your academic and professional goals.  Professionals in mental health can utilize the certification in helping those with anxiety.  The program is online and independent study and open to qualified professionals.

References:

  • Silio, Robert (2023). Pure-O OCD Is No Laughing Matter. https://core.ac.uk/download/595325376.pdf
  • Lambert-Fliszar, Florence (2018). Perinatal Depression: Breaking Barriers to Treatment. https://core.ac.uk/download/215154059.pdf
  • Greenberg, Jennifer L., Hoeppner, Susanne S., Phillips, Katharine A., Steketee, et al. (2019). Predictors of response to cognitive-behavioral therapy for body dysmorphic disorder. https://open.bu.edu/bitstream/2144/40196/3/Greenberg%20CBT%20BDD%20Predictors.pdf
  • Alamer, Bader Abdulwahab N, Alarjan, Sami Bader R, Aljaiban, Abdulaziz Fahad M, Alkharsan, et al. (2023). Obsessive-Compulsive Disorder in Primary Care: Overview on Diagnosis and Management. 
  • Flygare, Oskar (2022). Improving access and outcomes in the treatment of obsessive-compulsive disorder. https://core.ac.uk/download/516463935.pdf
  • Bakke, Nita (2016). OCD and Exposure Response Prevention. https://core.ac.uk/download/200292244.pdf
  • Albert, Umberto, Apergis-Schoute, Annemieke, Brakoulias, Vlasios, Carmi, et al. (2019). Early intervention for obsessive compulsive disorder : An expert consensus statement. 
  • Atesci, Figen Culha, Jellema, Tjeerd, Karadag, Filiz, Oguzhanoglu, et al. (2013). Involuntary social cue integration in patients with obsessive compulsive disorder. 

Animal Therapy with Grief and Stress Issues

Posted on by Mark Moran

In the area of grief and loss, anxiety, trauma, or in special needs, individuals are or can become more closed off from other human beings.  Many are unable to express emotions properly, communicate with others, or feel independent to do things or interact with others.   Individuals can become closed off to the world and unable to communicate with it.  Counselors can utilize a variety of the therapies to help individuals cope better with emotions and also open back up with the world, but sometimes, especially in the case of those with mental defect, individuals need other ways to communicate and express emotion.

Animals and pets can help individuals suffering from anxiety and depression find healing. Please also review AIHCP’s Grief Counseling Certification

Animals and pets are an excellent source of love and way to heal.  Animals can bring out the best in people and their presence can reduce stress and depression.  Animals hence can play a key role in helping individuals who are grieving or dealing with anxiety.

Animal Therapy for Grief, Depression and Anxiety

Animal Therapy is broad spectrum approach to healing and helping those with autism express themselves, but also those who have experienced trauma, or even those who have anxiety or depression issues.  Animals help individuals in a broad variety of ways to rediscover self, heal and move forward.  While those who face life long mental issues can gradually improve through animal therapy, those with trauma or temporary issues can also benefit greatly with the company of an animal.

Animal Therapy has a long history, back to even Sigmund Freud, and with the advances of the its modern father, Boris Levinson.  The idea of the comforting nature of an animal or pet and his/her presence has a calming effect on human beings.  The company of animals can increase serotonin and dopamine, as well as lower cortisol levels by awakening the para sympathetic system.  The presence releases tension and allows the person to find healing.

There is no limit to the types of animals that can be utilized.  Horses, dogs, cats, rabbits, ferrets and other small mammals, birds, fish and even lizards can all be utilized.  Different species have different end goals that can help individuals with particular needs.  Dogs play a key role providing comfort and unconditional love, while cats help with individuals who are more awkward with initial touch and need.  Horses and equine therapy play a large role in animal therapy and are provided at various locations for those who need to form better connections, trust, and responsibility.  Even birds or fish can play a role in helping individuals find connection but also responsibility.

Benefits of Animal Therapy

Animal Therapy helps those with a wide variety of mental issues, but also those dealing with stress, anxiety, loss and depression.  Physically, animal therapy, reduces stress and lowers blood pressure and increases dopamine and serotonin.  It reduces cortisol and helps the person find comfort and calm.  Emotionally, animal therapy, helps individuals find love and support.  The unconditional love an animal can supply, or the fact, the animal needs the person, can help the individual feel love when sometimes love is absent in the person’s world.

Psychologically, animals help individual feel love and from that love individuals can find stronger self esteem to feel loved but also to express love to a fellow creature.  The need and dependency of the animal upon the person helps build the person’s purpose.  In addition, this purpose gives the person duty and responsibility.  During therapy, the person is called to care for the animal, supply food and water, or provide basic care such as grooming or walking.  Even the smallest duty of having to feed a fish and supplying a need to another creature can have huge therapeutic effects on the person. This sense of purpose also increases self esteem especially with the depressed.

Animals can help the bereaved form new bonds, feel loved and find purpose again

In addition, training and teaching an animal helps individuals improve communication skills, social interaction, and independence to push forward in an endeavor or task.  Individuals plagued with depression or other psychological maladies may be less receptive to enter the social arena of human interaction, but through animals, they can find it easier to communicate, wake up and do tasks, and exercise.  This also increases one’s sense of trust between another being.  Horse riding, or walking form bonds of trust which may be difficult with another person.  This trust permits the person to feel more safe in social settings and to put oneself into the hands of another while also giving purpose to care for the other.  Individuals experiencing loss may need to form new bonds and the bonds of love and trust and the social skills that are re-introduced through animals can be physically, emotionally and mentally rewarding.

Overall, animal therapy helps form new bonds, increases social interaction, improves communication skills, teaches trust and responsibility and reduces the physical manifestations of stress and anxiety.  It gives the person purpose and responsibility again and helps the person re-enter the social world of other human beings or at least better skills to reintegrate oneself into society after trauma or loss, or if dealing with a mental issue.  Animal Therapy can help with emotional release, talk therapy, and relief of various negative symptoms.

Obviously animal therapy is not for everyone.  Some individuals may have issues that may endanger the animal, or others may be allergic to certain animals.  Like all therapies, it depends upon the person but overall animal therapy is a very successful therapy when applied.  One can find animal therapy through the referral of a therapist.  Many are offered through campuses, hospitals and special programs at rehab centers or correctional facilities.

Conclusion

Animal Therapy can be supplemental with other therapies or a sole therapy. Ultimately, those with deeper issues such as Autism or permanent conditions can benefit greatly from animal therapy.  Animals have the ability to help individuals form new bonds, express feelings and explore new skills necessary in social settings.  Animals have the ability to bring out physical and emotional wellness by reducing stress and anxiety.  Those who experience grief and loss can also form new bonds and find new purpose through animal care and the reciprocity of love that is shared between a person and animal. While animal therapy may not be the answer for everyone, it is highly successful for those suffering from various mental ailments and temporary issues with anxiety or depression.

Horses can play a large role in animal therapy. Please also review AIHCP’s Grief and Stress Management programs

Please also review AIHCP’s mental and behavioral health certifications, as well as in particular, it’s Grief Counseling Certification as well as its Stress Management Certification.  The programs are online and independent study with mentorship as needed and is open to qualified professionals in the Healthcare, Human Service and Ministry fields.  Please review and see if the programs meet your academic and professional goals.

Additional Resources

Baer, B. (2024). “Animal-assisted therapy (AAT) and emotional support animals”. Therapist.com.  Access here

Jelinek, J. (2022). “All About Animal-Assisted Therapy”. PsychCentral.  Access here

“Emotional Support/Therapy Animals”. (2017). Good Therapy.  Access here

Olivine, A. (2024). “What Is Animal Therapy?” Very Well Health.  Access here

“Animal-Assisted Therapy” (2022). Psychology Today Staff.  Psychology Today.  Access here

 

Meditation and Stress Reduction

Posted on by Dominick Flarey

Mindfulness Meditation: A Key to Stress Reduction

In an era where stress and anxiety pervade daily life, mindfulness meditation emerges as a beacon of relief and tranquility. This ancient practice, rooted in the recognition and acceptance of the present moment, holds profound implications for emotional and physical well-being. Despite its historical origins, mindfulness meditation has gained recognition in the modern world as a valuable tool for stress reduction and the management of anxiety. Through facilitating a state of calm awareness, individuals are empowered to navigate the complexities of life with a greater sense of ease and stability.  By creating a space between your thoughts and your reactions, meditation allows you to witness the happenings in your mind without judgment, leading to a calmer and more focused state of being. Regular practice can not only make you feel better and more refreshed but also equip you with the skills to face daily challenges with a healthier attitude. Scientific research supports these claims, showing that meditation can improve symptoms of stress-related conditions and promote overall emotional and physical well-being.

Meditation is tied to stress reduction. Please also review AIHCP’s Meditation Instructor and Stress Management Consultant programs

The subsequent sections of this article will delve into a comprehensive exploration of mindfulness meditation, illuminating its connection to stress reduction and its myriad benefits to mental and physical health. Readers will gain insights into various meditation techniques, practical steps to initiate a meditation practice, and strategies to overcome common challenges encountered along the journey. Additionally, the discussion will extend to advanced meditation practices, offering pathways for further growth and exploration. The culmination of this discussion seeks to equip individuals with the knowledge and tools necessary to harness the power sunlocking a more serene and mindful existence.

Also if a professional and seeking certification as a Meditation Instructor or as a Stress Management Consultant, then please review and click the links at the end of the article with information about the programs.

Key Takeaways

  • Meditation helps create a mental space between thoughts and reactions, fostering a calmer state of mind.
  • Regular meditation practice can offer significant emotional and physical benefits, including improved sleep and reduced anxiety.
  • Scientific studies have shown that meditation can alleviate symptoms of stress-related conditions like irritable bowel syndrome and PTSD.
  • Various meditation techniques, such as mindfulness and loving-kindness meditation, are effective for stress relief.
  • Incorporating meditation into daily life can be facilitated by setting up a dedicated space, choosing the right time, and using guided meditations.

Understanding Meditation

Mindfulness meditation is a mental training practice that focuses on slowing down racing thoughts, letting go of negativity, and calming both the mind and body. It involves being fully focused on the present moment, acknowledging and accepting thoughts, feelings, and sensations without judgment. This practice can be straightforward enough to learn on one’s own, but a teacher or program may be beneficial, especially if meditation is pursued for specific health reasons.

During mindfulness meditation, individuals become aware of their breath, noting the sensation of air moving in and out of their body and the temperature changes associated with breathing. The primary goal is not to stop thoughts but to become more comfortable observing them without reaction, using the breath as a stable point of focus.

Mindfulness involves various techniques that can help reduce stress and improve mental clarity. These include guided imagery, breathing methods, and other practices designed to relax the body and mind. Regular mindfulness exercises are beneficial, not only for stress reduction but also for lowering heart rate, improving immunity, and enhancing sleep quality.

Clinical studies have supported the effectiveness of meditation for various conditions including stress, anxiety, pain, depression, and insomnia. Mindfulness helps individuals experience thoughts and emotions with greater balance and acceptance, improving overall mental health and attention.

Structured mindfulness exercises such as body scan meditation, sitting meditation, and walking meditation are also effective. These practices involve focusing attention on different parts of the body or the act of walking, helping to cultivate a deeper awareness of the present moment. Practicing mindfulness can be simple and integrated into daily routines, enhancing one’s ability to live in the moment and engage with the world with an open and accepting attitude.

Mindfulness meditation encourages a non-judgmental attitude towards one’s thoughts and feelings, fostering a sense of curiosity and kindness towards oneself and others. This approach helps in exploring the present moment as it is, enhancing the capacity to manage life’s challenges with grace and resilience.

The Connection Between Meditation and Stress Reduction

If stressed out, try meditation. Please review AIHCP’s Meditation Instructor Program

Meditation has long been recognized for its ability to reduce stress, offering practitioners a sense of calm, peace, and balance that extends beyond the meditation session into daily life. By focusing on the present and engaging in mindfulness practices, individuals can clear away the information overload that contributes significantly to daily stress. This process not only helps in managing stress but also enhances overall emotional and physical well-being.

Meditation offers us a way to mitigate the effects of stress by influencing how our brains respond to stress triggers. It helps us temper our reactions, cultivate a more balanced response to stressors, and even befriend stress. Meditation gives us a helping hand in managing our stress levels, not by eliminating stress but by changing our relationship with it.

How Mindfulness Reduces Stress

Mindfulness meditation facilitates a unique mental state where one becomes more aware of their thoughts, allowing them to step back and not take these thoughts so literally, which prevents the stress response from initiating in the first place. This form of meditation encourages individuals to not immediately react to situations but instead, pause, use their “wise mind” to assess the situation, and then respond in the most appropriate manner. The practice switches the mind from a “doing” mode, associated with action and stress responses, to a “being” mode, which is linked to relaxation and a reduced stress response.

The Stress Breath Practice

A practical application of mindfulness in managing stress is the Stress Breath Practice, introduced by Andres Gonzalez. This technique involves a specific breathing practice that can be utilized in any stressful or anxious situation, helping to reset the brain and shift the body from a state of stress to one of calm. By using everyday objects as cues for the practice, such as car keys in Gonzalez’s example, individuals can create habitual responses that facilitate stress management throughout the day.

Guided Meditations for Stress

Guided meditations, like the body scan meditation, have been scientifically shown to reduce stress markers such as cortisol levels. Participants in these guided sessions report significant reductions in stress, evidenced by biological markers and personal reports of increased calm and reduced anxiety. These practices are particularly beneficial as they provide structured pathways for individuals to follow, potentially leading to more consistent and effective meditation practices.

Through these methods, mindfulness meditation not only helps individuals manage existing stress but also builds resilience against future stressors, enhancing both mental and physical health in the process. By incorporating mindfulness practices into daily routines, individuals can maintain a more balanced and stress-reduced lifestyle.

Scientific Studies on Meditation and Stress Reduction

Meta-Analyses and Systematic Reviews

Meta-analyses and systematic reviews have provided comprehensive insights into the efficacy of meditation for stress reduction. A meta-analysis including nearly 1,300 adults found that meditation may decrease anxiety. Notably, this effect was strongest in those with the highest levels of anxiety. These reviews often highlight the role of mindfulness-based interventions in reducing perceived stress and anxiety.

Longitudinal Studies

Longitudinal studies have shown that regular meditation practice can lead to sustained reductions in stress levels over time. For instance, an 8-week study on mindfulness meditation revealed a significant reduction in the inflammation response caused by stress. These findings suggest that the benefits of meditation extend beyond immediate stress relief to long-term health improvements.

Randomized Controlled Trials

Randomized controlled trials (RCTs) are considered the gold standard in clinical research. RCTs on meditation have demonstrated its effectiveness in managing stress-related conditions. For example, a study titled “The Neuroscience of Mindfulness Meditation” found that mindfulness meditation can improve both mental and physical health. Another RCT comparing meditation and exercise for preventing acute respiratory infection showed that meditation could be a viable alternative to traditional medical interventions.

The effect of conscious mindfulness-based informative approaches decreased the perceived stress and anxiety of the patients in the experimental group, highlighting the practical benefits of meditation in clinical settings.

Benefits of Meditation on Mental Health

Meditation offers a multitude of benefits for mental health, primarily by instilling a sense of calm, peace, and balance that enhances overall emotional well-being. By fostering a new perspective on stress-inducing situations, meditation builds skills that help individuals manage stress more effectively. This practice increases self-awareness, focuses attention on the present, and reduces negative emotions, which collectively contribute to improved mental health.

Meditation has numerous health benefits beyond merely stress reduction

Reduction in Anxiety and Depression

Meditation has been consistently linked to lower rates of anxiety and depression. The practice helps by altering brain function; it reduces the activity in the amygdala, known for its role in processing fear and stress, and it disengages the prefrontal cortex that often exacerbates stress and anxiety. Regular meditation leads to changes in these brain areas, which are particularly relevant in the context of depression and anxiety. Studies have shown that mindfulness, whether innate or cultivated through meditation, correlates strongly with reduced symptoms of these mental health conditions. Additionally, meditation practices like mindfulness-based cognitive therapy blend cognitive behavioral techniques with meditative practices, effectively reducing anxiety and depression by altering negative thought patterns.

Improvement in Emotional Well-being

Mindfulness meditation enhances emotional well-being by teaching individuals to engage with the present moment in a non-judgmental and accepting manner. This increased mindfulness leads to better emotional regulation and reduces tendencies toward anger and negative mood states. The practice of mindfulness can significantly increase self-awareness, allowing individuals to recognize and manage negative thoughts and mood patterns more effectively. Moreover, various forms of meditation, including guided imagery and walking meditation, contribute to an enhanced state of mental clarity and emotional tranquility. The ability to maintain focus on the present and to manage one’s reactions to stress and anxiety not only alleviates current symptoms but also contributes to long-term emotional resilience.

Physical Health Benefits of Meditation

Reducing Blood Pressure

Meditation techniques such as Transcendental Meditation and mindfulness-based stress reduction have been shown to produce clinically significant reductions in both systolic and diastolic blood pressure. These techniques can be effective as standalone treatments or alongside traditional pharmacotherapy, offering small yet meaningful reductions in blood pressure. Studies suggest that the efficacy of meditation in reducing blood pressure is comparable to that achieved with single-agent drug therapy, highlighting its potential as a valuable tool in managing hypertension. Furthermore, meditation can be efficiently and effectively delivered, potentially reducing the need for laboratory monitoring or frequent prescription refills, and generally exhibits few and rare side effects.

Research also indicates that various meditation practices can modestly lower blood pressure, as affirmed by an American Heart Association scientific statement. Techniques designed to evoke the relaxation response, developed by Dr. Herbert Benson, have been particularly helpful in managing high blood blood pressure and other stress-related disorders. This relaxation response counters the stress-induced fight-or-flight response, promoting a state of restful alertness that beneficially impacts cardiovascular health.  Heart Rate Variability (HRV) is a key indicator of autonomic nervous system function and overall cardiovascular health. Regular meditation practice has been linked to improved HRV, which reflects a better balance between the sympathetic and parasympathetic nervous systems. This balance is essential for maintaining a calm state and preventing new damage from the physical effects of stress.

Meditation has been shown to significantly reduce cortisol levels, the primary hormone associated with stress. Cortisol reduction is crucial as elevated levels can disrupt sleep, promote depression and anxiety, increase blood pressure, and contribute to fatigue and cloudy thinking.

Boosting Immune Function

Meditation has been found to robustly activate the immune system, with studies showing increased activity in genes related to the immune response following meditation practices. Notably, meditation led to heightened activity in genes associated with interferon signaling, which plays a crucial role in the body’s defense against viruses and potentially severe illnesses like COVID-19. This suggests that meditation can enhance the body’s natural defense mechanisms, contributing to improved overall health and resilience against infections.

Additionally, mindfulness meditation has been shown to influence several key aspects of the immune system, including reducing markers of inflammation and increasing the number of CD-4 cells, which are vital for orchestrating the immune response to infections. Regular meditation practice has also been associated with increased telomerase activity, which helps maintain chromosome stability and prevents premature cellular aging. This can lead to better immune function and reduced susceptibility to a variety of age-related diseases.

In summary, mindfulness meditation not only helps in reducing blood pressure but also enhances immune function, providing a holistic benefit to physical health. These interventions can be integrated into daily routines, offering a sustainable approach to managing and improving overall health.

Enhanced Emotional Stability

Meditation has been shown to offer many benefits. Although it’s well known as a technique to reduce stress and anxiety, research shows that it may also help enhance your mood, promote healthy sleep patterns, and boost cognitive skills. Meditation can give you a sense of calm, peace, and balance that can benefit your emotional well-being and your overall health.

Reduction in Anxiety Symptoms

Meditation is the habitual process of training your mind to focus and redirect your thoughts. The popularity of meditation is increasing as more people discover its many health benefits. You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration.

Improvement in Sleep Quality

People also use the practice to develop other beneficial habits and feelings, such as a positive mood and outlook, self-discipline, healthy sleep patterns, and even increased pain tolerance. Meditation can help you learn to stay centered and keep inner peace.

The emotional and physical benefits of meditation can include: giving you a new way to look at things that cause stress, building skills to manage your stress, making you more self-aware, focusing on the present, reducing negative feelings, helping you be more creative,

Different Techniques of Meditation

There are numerous types of meditation. Please also review AIHCP’s Meditation Instructor Certification

Mindfulness Meditation

Mindfulness meditation focuses on being present and fully engaged with whatever one is doing at the moment, free from distraction or judgment. Individuals practicing mindfulness learn to pay attention to their breath as it goes in and out and acknowledge when the mind wanders from this task. This practice helps in returning to and remaining in the present moment, anchoring oneself without judgment. Mindfulness can be simple yet requires patience, as it involves continually bringing one’s attention back to the breath or chosen object of focus. This technique fosters a deep engagement with the present moment and enhances personal awareness and acceptance.

Transcendental Meditation

Transcendental Meditation (TM) is a form of meditation that involves silently repeating a mantra to settle the mind and achieve a state of profound relaxation and balance. This technique, derived from the Vedic tradition, does not involve concentration or contemplation, making it distinct from mindfulness meditation. TM allows individuals to transcend thought, reaching a state of ‘pure awareness’ or restful alertness. The practice is usually taught by certified instructors through a standardized course, ensuring that each participant learns the technique properly to achieve optimal results.

Guided Meditation

Guided meditation is another effective technique, particularly beneficial for beginners who may require more structure in their practice. It involves following the spoken instructions of a guide or teacher, which can be delivered through audio recordings or in-person sessions. These meditations utilize visualizations and are often designed to target specific areas such as stress reduction, emotional healing, or personal growth. They help practitioners to focus their attention and achieve deeper levels of relaxation. Guided meditations are versatile and can include various elements such as mindful breathing, body scans, or visual imagery to enhance the meditation experience.

Each of these techniques offers unique benefits and can be chosen based on individual preferences and goals. Whether one seeks to improve concentration and presence through mindfulness, achieve deep relaxation with Transcendental Meditation, or explore structured pathways through guided sessions, these practices provide valuable tools for enhancing mental and physical well-being.

Loving-Kindness Meditation

Loving-Kindness Meditation (LKM) focuses on developing feelings of compassion and love towards oneself and others. This practice can help in reducing negative emotions and fostering a positive outlook, which is essential for stress relief.

Exploring different meditation techniques can help you find the one that best suits your needs. Regular practice is key to experiencing the full benefits of meditation.

Cultural and Historical Perspectives on Meditation

Meditation in Eastern Traditions

Meditation has been around for thousands of years, deeply rooted in Eastern traditions such as Buddhism, Hinduism, and Taoism. Mindfulness’ roots reach deep into Buddhism, where it was originally practiced to deepen understanding of the sacred and mystical forces of life. In Hinduism, meditation is a key component of yoga, aimed at achieving spiritual enlightenment. Taoist meditation focuses on harmonizing the body, mind, and spirit with the Tao, or the fundamental nature of the universe.

Western Adoption of Meditation

In more recent years, mindfulness has become a popular way to help people manage their stress and improve their overall well-being. The Western adoption of meditation began in the 20th century, influenced by Eastern philosophies and practices. Psychologists have found that mindfulness meditation changes our brain and biology in positive ways, improving mental and physical health. This has led to the integration of meditation into various therapeutic practices and wellness programs.

Evolution of Meditation Practices

Meditation practices have evolved over time, adapting to the cultural and societal needs of different eras. Initially, meditation was primarily a spiritual practice, but it has since expanded to include secular applications. Today, there are two major styles of meditation: focused-attention meditation and open-monitoring meditation. Focused-attention meditation concentrates on a single object, thought, or sound, while open-monitoring meditation encourages awareness of all aspects of one’s environment and self.

Meditation is a type of mind-body complementary medicine that can help you relax deeply and calm your mind. There is no wrong way to meditate, making it accessible to people from all walks of life.

Steps to Start Your Meditation Practice

Once you decide to meditate for health and better quality of life, you will need to find a place to maximize its benefits.

Find a Quiet Place

To begin your meditation practice, it is crucial to find a quiet and comfortable place where distractions are minimal. This could be a dedicated space in your home or any area where you feel at ease and can relax without interruptions. It is also beneficial to sit in a calm and quiet area that feels peaceful, as this setting helps in focusing and maintaining the tranquility necessary for effective meditation.

Set a Time

Consistency is key in meditation, so setting aside a specific time each day for this practice is essential. Many find it helpful to meditate early in the morning or just before bedtime, as these times are generally quieter and less prone to disturbances. Starting with a manageable time limit, such as five or ten minutes, can be effective, especially for beginners. As you grow more accustomed to the practice, you can gradually increase the duration.

Focus on Your Breathing

Focusing on your breath is a fundamental aspect of meditation. Start by breathing naturally and paying attention to the air moving in and out of your body, without attempting to control or alter your breathing pattern. This focus helps anchor your mind in the present moment. Whether you choose to sit on a chair with your feet flat on the ground or on a cushion on the floor, ensure your back is straight but not tense. Let your hands rest comfortably, and gently close your eyes to help maintain focus. When thoughts or physical sensations interrupt your focus, simply acknowledge them and return your attention to your breath.

Guided meditations can be particularly helpful for beginners. There are many apps and online resources available that offer guided sessions, ranging from a few minutes to an hour. These can provide structure and help you stay focused, especially when you’re just starting out.

Everyday ways to practice meditation include integrating it into your daily routine. You can meditate while eating, showering, walking, or even listening mindfully. The key is to find what works best for you and stick with it.

By incorporating these steps into your daily routine, you can establish a solid foundation for your meditation practice, enhancing both mental and physical well-being.

Overcoming Common Challenges in Meditation

Handling Distractions

Distractions are a natural part of the meditation process, and learning to manage them effectively is crucial for a productive practice. One common method to handle distractions is to let them pass without giving them new energy, which naturally strengthens concentration. When distractions arise, such as a stray thought or external noise, acknowledging them without engagement can help maintain focus on the meditation practice. It is beneficial to treat distractions as opportunities to cultivate patience and improve focus by gently bringing attention back to the meditation object, whether it’s the breath, a mantra, or bodily sensations.

Another effective strategy is to develop a mindset of non-craving and non-resistance. This involves accepting the present moment and whatever experiences it brings without wishing for a different reality. By embracing distractions with self-compassion and returning to the present moment, meditators can transform these interruptions into moments of mindfulness.

Overcoming Initial Discomfort

It does often take some practice, however, and some people find it difficult to “get it” in the beginning. Meditation also requires a little patience and may be difficult for people with little free time. However, the time and effort it takes to learn and practice is well worth it in terms of the benefits it provides.

Maintaining Consistency

Consistency is the backbone of a successful meditation practice, yet it is often where many practitioners encounter challenges. To enhance consistency, it is helpful to meditate at the same time and place each day, creating a ritual that anchors the practice. This could involve setting up a specific area in your home as a dedicated meditation space, which can help in forming a habit.

Tracking one’s meditation sessions can also significantly improve consistency. Using a simple method like marking a calendar for each completed meditation session provides visual progress and can motivate continued practice. Additionally, starting with short meditation sessions and gradually increasing the duration as comfort with the practice grows can prevent feelings of overwhelm and build confidence in one’s ability to meditate regularly.

Implementing a routine is another key aspect. Setting aside a consistent time and space for meditation and committing to show up can make it easier to integrate the practice into daily life. Building rituals, such as lighting candles or saying a prayer before meditating, can also enhance the meditation experience and make it more enjoyable, which supports regular practice.

For those struggling with motivation, it is important to remember the long-term benefits of meditation and to write an implementation intention. This helps in staying committed to the practice even when inspiration wanes, by reinforcing the values and discipline rather than fleeting feelings.

By addressing these common challenges with practical strategies, individuals can enjoy a more consistent and rewarding meditation practice, leading to significant improvements in mental and physical well-being.

Meditation research is still relatively new, but promising. Numerous studies have found that, in diverse populations, meditation can minimize stress and build resilience.

Advanced Meditation Practices

Deepening Your Meditation

In the Hindu tradition, advanced stages of meditation are known as savikalpa samadhi and nirvikalpa samadhi. Savikalpa samadhi represents a state where concentration continues with subtle effort, akin to a continuous flow of green dots in concentration. This stage is contrasted by nirvikalpa samadhi, or seed-less absorption, where there is no effort, no meditator, and no object of meditation, symbolized by empty dots. Achieving these states is rare and marks a significant milestone in one’s meditative journey.

True meditation involves letting go of any effort to change, improve, or deepen the practice. If a desire to go ‘deeper’ arises, it should simply be observed without reaction. This non-reactive observation allows the meditation to deepen naturally, leading to profound silence and freedom.

Incorporating Mantras

Mantra meditation can significantly illuminate and transform the mind. Mantras, often encapsulated in sacred texts like the Shiva Sutras, are said to transfigure the mind through deep identification with the Self enshrined in the mantra. A systematic approach to integrating mantra and consciousness is through purashcharana, where a mantra is repeated a specific number of times each day for a set period, potentially lasting months or years. This practice magnifies the mantra’s energy, purifies the mind, and removes spiritual impediments.

The practice of japa, or the repetition of a mantra, is foundational in mantra meditation. Initially, the mantra is linked with the breath to stabilize concentration. As familiarity with the mantra increases, it begins to pulse more rapidly and effortlessly in a phase called ajapa japa, where the mantra reverberates continuously without conscious effort. This advanced stage of mantra meditation not only deepens the meditative experience but also integrates the mantra into daily consciousness, making it a constant source of peace and calm.

In conclusion, advanced meditation practices like savikalpa samadhi and nirvikalpa samadhi represent profound depths of meditation that few achieve. Incorporating mantras through practices like purashcharana and japa can significantly enhance and deepen one’s meditation, leading to transformative spiritual growth.

Future Directions in Meditation Research

Emerging Technologies

The integration of emerging technologies into meditation practices is a promising area of research. Virtual reality (VR) and augmented reality (AR) are being explored to create immersive meditation experiences. These technologies can provide guided sessions that adapt to the user’s progress, potentially enhancing the effectiveness of meditation.

Interdisciplinary Approaches

Interdisciplinary approaches are crucial for advancing our understanding of meditation. Combining insights from psychology, neuroscience, and even artificial intelligence can lead to more comprehensive studies. This holistic view can help in identifying the specific mechanisms through which meditation impacts mental and physical health.

Potential for Personalized Meditation Programs

The potential for personalized meditation programs is another exciting direction. By using data from wearable devices and self-reports, customized meditation routines can be developed to meet individual needs. This approach can make meditation more accessible and effective for a broader audience.

Recent evidence has shown that mindfulness meditation training can decrease loneliness and increase daily positive emotion in novices. Moreover, these personalized programs can adapt to changes in the user’s mental state, providing a more tailored experience.

Conclusion

Throughout this article, we explored the nuanced world of mindfulness meditation, unveiling its quintessential role in stress reduction and its broader implications on mental, emotional, and physical health. We delved into various techniques and practical steps for integrating meditation into daily life, overcoming common challenges along the way. The journey through mindfulness meditation not only highlights its efficacy in managing stress and enhancing well-being but also emphasizes its transformative potential on overall quality of life. By embracing mindfulness, individuals gain access to a powerful tool that fosters resilience, emotional balance, and a deeper connection to the present moment.

Meditation reduces stress! Please also review AIHCP’s Meditation Instructor and Stress Management Consultant certification programs and see if they meet your academic and professional goals

 The practice of meditation, particularly mindfulness meditation, has been shown to be an effective tool for stress reduction. By creating a space between our thoughts and our reactions to those thoughts, meditation allows us to witness our mental activity without judgment, thereby reducing the emotional and physical impacts of stress. Regular practice can lead to significant improvements in overall well-being, including better sleep, lower blood pressure, and reduced symptoms of stress-related conditions such as anxiety, depression, and irritable bowel syndrome. The academic and clinical evidence supporting these benefits underscores the importance of incorporating meditation into daily routines for those seeking to manage stress more effectively. As we continue to explore the depths of meditation’s impact on stress, it becomes increasingly clear that this ancient practice holds substantial promise for enhancing modern mental health and well-being.

The significance of mindfulness meditation extends beyond the individual, potentially influencing broader societal health and well-being. As we conclude, it’s clear that mindfulness meditation offers a pathway to a more mindful existence, characterized by increased awareness, acceptance, and a profound understanding of the interconnectedness of all aspects of life. This exploration sparks a call to action for further research and widespread adoption of mindfulness practices, promising a future where mindfulness meditation is not just a personal endeavor but a collective journey towards a more balanced, peaceful, and mindful society.

Please also review AIHCP’s Meditation Instructor Program and its Stress Management Consulting Program.  Both programs are online and independent study and open to qualified professionals seeking a four year certification in stress management or meditation instruction.

FAQs

How does meditating relieve stress?

Meditation, particularly mindfulness meditation, creates a space between your thoughts and your reaction to those thoughts. Instead of being swept away by mental activity, the practice of meditation simply invites you to witness what’s happening in your mind without judgment.

What is meditation?

Meditation is a practice where an individual uses a technique, such as mindfulness, or focusing the mind on a particular object, thought, or activity, to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.

What are the benefits of meditation for stress management?

The benefits of meditation for stress management include reducing stress, controlling anxiety, promoting emotional health, enhancing self-awareness, lengthening attention span, and improving sleep.

How long does it take to see the benefits of meditation?

With regular practice over weeks or months, you can experience significant benefits from meditation, including reduced stress and anxiety, improved emotional health, and better sleep.

Yes, research has shown that meditation may improve symptoms of stress-related conditions, including irritable bowel syndrome, post-traumatic stress disorder, and fibromyalgia.

How does meditation affect the body physically?

Meditation can lower resting heart rate, reduce blood pressure, and improve heart rate variability. It can also help in reducing cortisol levels, which is a stress hormone.

What types of meditation are best for stress relief?

Some of the best types of meditation for stress relief include mindfulness meditation, transcendental meditation, and loving-kindness meditation.

Is it normal to feel discomfort when starting meditation?

Yes, it is common to feel some initial discomfort when starting meditation. This can include physical discomfort from sitting still or mental discomfort from facing your thoughts. With consistent practice, these discomforts often diminish.

 

Additional Resources

“How to Manage Stress with Mindfulness and Meditation”. Mindful Staff. Mindful. Access here

Nash, J. (2022). “13 Ways Meditation Can Help You Relieve Stress (+ 3 Scripts)”. Positive Psychology. Access here

Howlett, K. (2018). “With mindfulness, life’s in the moment”. The Harvard Gazette.  Access here

“Breath meditation: A great way to relieve stress” (2014). Harvard Health Publishing. Access here

Holistic and Functional Psychiatry in Depression and Mental Issues

Posted on by Dominick Flarey

Psychiatry is seen primarily as a tool to aid with mental maladies.  It looks to the brain and its functioning to resolve issues mental problems.  It looks to utilize therapies and medications that help balance the brain or correct issues that are brain related to the pathology itself.  Holistic or Functional Psychiatry looks not just at the mind but looks at a variety of other social, physical, and diet related issues that may also overlap and play issues in mental pathology

Functional Psychiatry and Holistic Care looks to treat depression or anxiety from a more comprehensive approach of the totality of the human person

 

Holistic and Integrative Healthcare Professionals look at a broader spectrum of the human person and how it relates to specific issues.  In addition to mental therapies or only medication, Functional or Holistic Psychiatrists will employ meditation, changed diets, different social interactions and even adjustment to sleeping issues that may also reflect upon the primary problem. This more broad range approach encompasses the idea of holistic medicine as being something that just does not analyzes one aspect of human health but  numerous aspects that target just not one specific area but multiple fronts. In this way, it can be less intrusive with side effects and also not merely mask the symptoms but find a long term cure that prevents future issues.

The article, “What Is Holistic Psychiatry?” by Susan Trachman emphasizes many of these points regarding Holistic Psychiatry and its many uses in helping individuals with mental maladies.  She endorses a more broad range approach that includes meditation, diet, exercise and better sleep patterns.  She believes that this more broad approach can produce better results for mental issues such as depression.   She states,

“Functional or holistic psychiatry is an emerging approach to mental healthcare that emphasizes the underlying biological, psychological, and social factors contributing to mental health issues. It considers the unique genetic, environmental, and lifestyle factors influencing each individual’s mental health. Functional psychiatry is an approach to mental illness that considers the whole individual when treating psychiatric conditions like depression or anxiety.”

“What Is Holistic Psychiatry?”. Susan Trachman. April 22nd, 2023. Psychology Today.

To read the entire article, please click here

Commentary

Depression for many is an issue that has no direct correlation with loss itself.  While depression can grow from pro-longed grief and unresolved grief issues directly related to loss, many suffer from depression based solely on genetics or issues within the brain and its production of various chemicals.  Imbalances can cause a sense of lost and lack of meaning in life.  It can lead to all the symptoms associated with loss but without the specific reason.   Hence a person suffering from depression usually requires counseling and medication to rectify the imbalance.  For many this is a life long journey with reoccurring bouts of depression.

Holistic and Integrative Health looks to find the source of anxiety and depression not just treat the symptoms

 

The same holds true for anxiety.  Unlike stress which has a direct correlation with a stressor, anxiety is an extreme nervousness and uneasiness when nothing is wrong in one’s life.  One can feel extremely paranoid, nervous, and uneasy to the point one is crippled from even leaving one’s own bed.   This mental ailment also requires professional guidance and the imbalance created in the mind is usually treated with a variety of medications, including Xanax.

Many individuals unfortunately cope improperly when dealing with depression or anxiety.  They can turn to drugs and alcohol or turn to other unhealthy life choices when looking to escape the depression or anxiety.  This is why if dealing with anxiety and depression it is important to face it with the aid of a licensed counselor, or a healthcare professional with the appropriate training and legal abilities to help one learn better coping strategies and also provide, if necessary, the required medication.

Holistic and Integrative Mental Care

When dealing with these intense issues, one should finding a professional who is also well versed in holistic and integrative health care.  Some licensed mental care providers are also trained and certified in Holistic and Integrative healthcare.  Functional Psychiatry is an excellent source to help individuals receive the care they need when facing depression, anxiety or other health maladies.  As stated above, these healthcare providers can supply an individual with a more broad based plan that goes beyond just analyzing one’s mental state and brain but also look at other social and behavioral aspects in one’s life.  While medication is still pivotal, Holistic and Integrative Healthcare Professionals can also guide individuals with proper exercise, sleeping patterns, meditation and even diet.  Sometimes, issues within the mind are interconnected with one’s own social and behavioral patterns and diet, meditation, lack of sleep and exercise can be big issues in finding peace and calm from depression, anxiety and other mental maladies.

Many healthcare providers share in a mindset of total balance of health. Please also review AIHCP’s Holistic Nursing Program

 

Those who utilize this type of broader review of mental malady have an interest in a more whole view of health instead of merely analyzing one’s mind and the symptoms.  Instead, providers of this nature look to treat the entirety of the person and look to find any interconnections within the totality of the person.  Instead of masking symptoms with medication, one looks to find the source of the issue and attempt to fix it with better life style and healthier diet.

Numerous healthcare professionals approve of a holistic approach, one just merely has to research and find those who adhere to those principles.  Registered Nurses, Nurse Practitioners with Psychiatric training, Physicians, Social Workers and Licensed Counselors, as well as Psychologists and Psychiatrists can all play key roles in applying holistic principles.   Many of these healthcare professionals also have additional training in Functional Psychiatry or Holistic and Integrative Health and can apply it to treatment.

Conclusion

Treating the entirety of the human person is a core principle in holistic health.  It looks not just at the symptoms but looks to discover the source through a multifaceted investigation of the totality of the human person.  Functional Psychiatry looks at the entirety of the human person beyond merely the mental aspect, but also ones physical, emotional and behavioral self.  In this way it looks at exercise, meditation, sleep and diet as additional areas of concern when dealing with depression, anxiety or other mental ailments.

AIHCP offers for professionals who are seeking an additional certification in holistic health, a Holistic Nursing or Holistic and Integrative Healthcare Certification.  The program is online and independent study and open to qualified professionals seeking a four year certification in Holistic Nursing.  Please review the program and see if it meets your academic and professional goals.

Additional Resources

“Holistic Therapy: Treating Body, Mind, and Spirit for Whole Person Healing”. Ann Mayer.  February 9th, 2022. Healthline. Access here

“Is Holistic Therapy Right for You?”. Kendra Cherry. April 13th, 2023. VeryWellMind.  Access here

“A Holistic Approach to Treating Depression”. Ellen Greenlaw. July 6th, 2010. Access here

“Holistic Approach to Anxiety and Depression Treatment”. Dr. Joseph N. Ranieris D.O. November 5th, 2020. Discovery Institute.  Access here

Stress Management Consulting Program Video on Anxiety

Posted on by Dominick Flarey

Anxiety is a constant source of stress like symptoms but without an actual stressor present.  Anxiety persists beyond the stressor and can sometimes be due to no stressor at all.  Anxiety can be a response also to past trauma that leaves the person in a constant state of fight or flight.  Obviously anxiety can cause numerous health issues putting the body constantly on red alert and be damaging to forming social bonds with other people.

Please also review AIHCP’s Stress Management Program, as well as its Crisis Intervention Program and see if the programs meet your academic and professional goals. The program is online and independent study and open to qualified professionals seeking a four year certification in Stress or Crisis Management.