When Depression & Cultural Expectations Collide

On the surface, it may appear simple. Depression is a disorder that can impact any individual—regardless of race, ethnicity, class, age, sex, or sexual preference. Technically, this is true. However, cultural expectations can very much influence the entire experience. The risk factors, symptoms, and treatment options are similar in any geographical area. The perception? That’s a different story.

Meanwhile, you must never ignore depression or take it lightly. It is a disorder that can result in self-harm and suicidal ideation. How, then, do we approach treatment when cultural expectations move the goalposts? Attempting to answer that question is an evolving process.

What Do We Mean By “Depression?”

Across all cultures, there are misconceptions about this particular mental health condition. Feeling “depressed” is not the same as being diagnosed with a Major Depressive Disorder. It’s not even close.

Everyone gets sad or lonely at times. Anyone can struggle through times of low self-esteem. These are normal and inevitable parts of life. To be diagnosed with depression, you must be displaying five or more of the following symptoms for at least two consecutive weeks:

• Being in a depressed mood almost all day, every day

• Marked loss of energy

• Significant changes in sleep patterns (too much or too little)

• Feeling worthless, hopeless, or guilty

• Unable to enjoy activities that once gave you pleasure 

• Noticeable changes in weight and/or appetite 

• Restlessness 

• Decrease in concentration and the ability to make decisions 

• Chronic thoughts of death, dying, or suicide 

Clearly, this is much more than feeling blue. Never underestimate the potential symptoms of depression. 

What Do We Mean By “Cultural Expectations?”

Depending on a person’s religion, nationality, ethnicity, age, gender, class, etc., the symptoms of depression may be viewed quite differently. In some countries, depression is identified almost exclusively via its physical signs. Also, each culture may define “suffering” differently and, in turn, perceive it differently. 

In other words, a man in one location could be shamed into silence if he talked about feeling worthless. Meanwhile, in another setting, even the tiniest mention of such a self-perception might be instantly medicalized. 

Translation: When treating clients in a culturally diverse country like the U.S., cultural expectations must be discerned and factored in. 

Treatment Across Cultures

There is some good news in this area. As the world metaphorically shrinks, people are exposed to ideas that were once not in their normal realm of thinking. For example, certain psychotherapeutic modalities that are popular in the West (especially the U.S.) are gaining traction in other parts of the globe. Meanwhile, a concept like mindfulness that was once identified with the East is fairly established elsewhere. That said, this is not a situation to be left to chance. 

Some ideas to ponder if you think depression and cultural expectations are colliding in your life:

• If someone in your family is displaying signs of depression, get them assessed. However, take the time to consider cultural factors before suggesting a consultation or visit.

• Take stock of your own mental well-being. Are you shrugging off red flags due to years or decades of cultural conditioning? It could help to speak with a therapist to answer this question.

• Before choosing a mental health practitioner, find out how culturally aware and sensitive they are. You will not benefit from a one-size-fits-all approach. You need personalized care. You need a counselor that takes your beliefs and perceptions into account.

Now What?

Clearly, these intertwining issues can sometimes present quite a challenge. Therefore, the best first step is to get more information. With that in mind, I invite you to reach out. I’d love to speak with you during a free consultation and find out more. 

Learn more about Depression Therapy.

Are Anxiety Disorders Genetic?

Assigning a specific cause for any mental health disorder is a tricky proposition. There are always so many factors at play. It’s easy, of course, to chalk everything up to genetics. But that wouldn’t be an honest or accurate appraisal. So, when pondering the genetic influences that can result in an anxiety disorder, it is always best to proceed with caution. 

The short answer is that both genetic and environmental factors contribute to the presence of an anxiety disorder. Having someone in your family with anxiety increases your risk. But plenty of folks have anxiety disorders without any such family history.

What is an Anxiety Disorder?

Anxiety is a normal and usually useful emotion. It alerts us to risks and threats at all levels. When we feel anxiety, our bodies kick into high alert to prepare us for potential danger. For someone with an anxiety disorder, this system is short-circuited. You perceive threats everywhere and can remain in a state of fight-or-flight. Your body is preparing for trouble even though no trouble is present.

Common symptoms include:

Physical 

• Digestive disturbances

• Headaches and unexplained muscles aches

• Increased heart rate, palpitations 

• Shortness of breath

• Sweating 

• Tremors and twitches

Emotional

• Tense, easily startled

• Restlessness

• Irritability 

• Feeling apprehensive 

• Expecting the worst to happen 

This cycle can alter your brain. The amygdala—which processes threatening input—grows in size and prominence. It overshadows other parts of the brain—e.g., the hippocampus and prefrontal cortex—to derail rational thought and decision-making. In other words, an anxiety disorder leaves you stuck in hypervigilance. This has many negative outcomes for us, both emotionally and physically.

What Causes an Anxiety Disorder? 

Now that you know a little about the mechanics of an anxiety disorder, you are likely wondering why some people struggle and others don’t. After all, anxiety is the most common mental health condition on the planet. What causes it, and can we prevent it? 

Let’s start with the question in this post’s title. Yes, research has found evidence that such disorders can run in families. On top of that, researchers have identified genes that are associated with anxiety. And this is where it gets tricky again. Your family provides you with those genes. They also provide you with the environment in which you grow up. How do we differentiate between the influences of these two factors? Is that even possible?

So, factoring all this in, here are some of the agreed-upon reasons why some people get anxiety disorders, and others don’t:

• They endured traumatic events in their life (especially in childhood)

• They have a timid personality 

• Hormone levels

• Members of their family have struggled with anxiety

• The home environment when they were growing up did not make them feel safe

So, What Does This Mean?

Like so many aspects of growth, life, and development, there are so many potential influences. In the case of anxiety disorders, yes, they can happen to anyone—under some specific circumstances. But a genetic component is at work. Imagine two people exposed to very similar environmental stimuli. If one of them has a long family history of anxiety, they are at greater risk of this disorder. As research continues, we hope to discover much more about this risk.

How Does This Affect Me?

If you have anxiety disorder symptoms, you should get assessed as soon as possible. Your therapist will take a history and factor in all that evidence before making a diagnosis. The treatment plan will be individualized based on this evidence. In other words, inherited or not, anxiety requires treatment, and it can be effectively managed. Let’s talk soon about all of this.

Learn more about Anxiety Therapy.

How Trauma-Informed Therapy Can Work For You

Trauma has always been part of the human experience, unfortunately. It hasn’t always looked the same, but kids get bullied online; some experience neglect, and others, abuse. One out of every six women experiences rape or sexual assault, and those are only the numbers that are reported. People lose loved ones in unexpected ways. Over the past three years, everyone has endured a pandemic, political unrest, and economic uncertainty. What are we to do?

Undoubtedly, societal changes are required. But, in the meantime, how do we help all the trauma survivors—of all ages—out there? Trauma-Informed Therapy is an effective approach. With emotional and psychological safety as a top priority, such treatment can be life-changing—in the best possible ways.

What is Unique About Trauma-Informed Therapy?

Trauma affects all facets of your life. It shapes your thoughts, emotions, perceptions, and actions. Therapy that has a trauma-informed approach is diligently aware of these realities. A trauma-informed therapist never underestimates trauma’s role in someone’s life. Within that framework, they set about identifying the underlying trauma and its cause. This approach has proven to be effective for those not suffering from trauma, e.g., people struggling with depression or anxiety.

The Four Assumptions of Trauma-Informed Therapy

Also known as the “Four R’s,” they are:

• Realization: When you attend a trauma-informed therapy office, the entire staff is aware of trauma and the impact it can have on lives.

• Recognize: The entire staff is fully trained in recognizing the signs and symptoms of trauma. 

• Respond: Beyond awareness is implementation. The trauma-informed therapy office is geared toward applying the six principles described below. 

• Resist: Since trauma survivors can be triggered, what the staff is resisting is the re-traumatization of their clients. 

The Six Principles of Trauma-Informed Therapy

1. Safety: Everyone—clients and staff members—must feel safe when inside the facility.

2. Trustworthiness and Transparency: Trauma can erode a person’s ability to trust. In a trauma-informed office, the staff is committed to being transparent in the name of developing trust.

3. Peer Support: Working with trauma survivors can be a challenging environment. Fostering a climate of hope and safety is a giant step toward making it a place of healing. 

4. Collaboration and Mutuality: Effective trauma care is not a top-down hierarchy. Everyone on the premises plays a critical role. 

5. Empowerment, Voice, and Choice: Part of the horizontal approach is empowering everyone to speak up and make their voices heard.

6. Cultural, Historical, and Gender: A vital part of any safe space is cultural diversity, awareness, accessibility, and acceptance. Without all of these, you run the risk of re-traumatization.

The Trauma-Informed Therapy Technique

As you can see, Trauma-Informed Therapy is much more than any specific modality or intervention. It is a personal approach in which treatment is tailored to each client’s needs—within an environment that encourages safety and trust. A trauma-informed therapist has a unique lens through which they view their clients. The trauma survivor does not have the added stress of wondering if they will be believed, validated, or understood. This approach is all about making room for a victim to feel safe and comfortable to share and, thus, to recover.

Learning More Trauma-Informed Therapy

If you or someone you know is dealing with the challenges of post-traumatic distress, there is hope, and you do not have to suffer in silence. But the key to getting proper Trauma-Informed Therapy lies in finding a qualified practitioner and a facility oriented toward the principles discussed above.

With all that in mind, I invite you to reach out and learn more. I’d love to address your questions and hear more about you in a free and confidential consultation. Let’s connect soon. 

Stress vs. Anxiety: 5 Ways They Differ

In casual conversation, people may use the words “stress” and “anxiety” interchangeably. This can be harmless when the technical definition is not the point. However, if you’re trying to figure out why you feel like you do, you must recognize how they differ. The primary distinction lies in where the triggers exist. Generally speaking, stress is caused by an external trigger, while anxiety starts within.

If you get stuck in traffic and it causes you to get tense and frustrated, it’s fair to assume you are stressed out. However, if you find yourself ruminating about the traffic the night before you have to drive somewhere, it could be that anxiety is at play. Let’s explore some of the differences.

5 Ways Stress and Anxiety Differ

1. Stress is a Response to Something Present

As the traffic example above highlights, stress almost always has a tangible cause. Anxiety is more free-floating. It creates a general sense of worry, dread, or nervousness. This baseline can then cause more anxiety even when no trigger is present. Keep in mind that anxiety is a diagnosable mental health disorder. Thus, it exists with or without an obvious reason.

2. Anxiety Has More Symptoms Than Stress

At times, stress and anxiety can look and feel very similar. Someone who is stressed or anxious may experience, for example, muscle tension, sweating, heart palpitations, dry mouth, and so much more. However, if that person has an anxiety disorder, they may also display symptoms like panic attacks or intrusive thoughts.

3. The Degree of Reaction

If a loved one endures an injury, this is clearly a stressful situation. You will likely experience a wide array of stress-related symptoms. A person with anxiety in this situation will probably have a much more intense and distressing reaction. They may feel less capable of controlling this response, and, left unchecked, this response can spiral into an anxiety cycle.

4. Impact on Daily Life

Since stress has a more obvious cause and can frequently be relieved when that cause is removed, it usually has a limited effect on daily functioning. Anxiety is ongoing. With or without an obvious trigger, the person feels anxious. It’s like a default setting. Over time, such anxiety will escalate, and it can become increasingly difficult to manage. As a result, your everyday life becomes more of a challenge.

5. Treatment Approach

When you have chronic stress in your life, you can manage it through lifestyle changes. You may need to switch jobs or reduce the amount of caffeine you consume. A therapist can be a huge help with this but overall, since stress has identifiable causes, it usually has identifiable solutions. Anxiety, on the other hand, requires more exploration and analysis. Working with an experienced therapist enables you to recognize underlying causes, counterproductive behavior patterns, and helpful new approaches.

Why You Should Ask For Help

• Stress and anxiety are often present at the same time. This reality can blur the lines enough for you to possibly downplay the anxiety or overreact to the stress. Either choice is counterproductive. 

• Unless acknowledged and managed, stress can increase your odds of eventually struggling with anxiety.

• Having someone to help you identify your triggers is a giant step toward managing either anxiety or stress.

• Both stress and anxiety are treatable. There is no reason to struggle in silence.

Reaching out to a mental health professional is not an overreaction. It is a proven step on the path toward reclaiming your peace of mind. Working with a therapist provides you with the opportunity to develop the coping skills you need to thrive. Your weekly sessions provide a safe space to examine, explore, and heal.

Discovering the Neuroscience Behind Anxiety

The word “anxiety” gets a bad rap. Anxiety is a normal, inevitable, and often helpful emotion. It can alert you to threats, risks, and dangers. Anxiety, simply put, can save your life. But the emotion has become inextricably linked with the disorder. Anxiety disorders come in several forms, and indeed, they are not a positive experience.

So, how does a potentially life-saving emotion transform into the world’s more common mental health issue? At the root is neuroscience. The more you understand the mechanisms behind this process, the better equipped you are to manage it. Let’s take a closer look. 

Anxiety and Your Brain

When confronted with a frightening situation, your body kicks into a hard-wired response. Commonly called “fight or flight,” this state requires your brain to instantly command your body to undergo many drastic changes. Anything that’s not needed for immediate survival takes a backseat. The release of stress hormones is what makes all this possible.

Some possible changes include:

• Heart rate, blood pressure, and breathing increase to supply your muscles with oxygen and nutrients.

• With blood flow redirected, you may notice your skin being paler, your feet and hands getting clammy, and your entire body being colder.

• Your muscles feel tense and ready for action.

• Your vision improves thanks to the dilation of your pupils to let in more light.

• You may not feel pain from injuries sustained during the crisis until everything has calmed down.

• All of your senses are heightened.

On some occasions, you may experience incontinence. In addition, an extremely stressful experience can alter how memories are stored. Your recall of the event can be vivid or blacked out.

Of course, such reactions are not supposed to be ongoing. If they continue for the long term, the result could be an anxiety disorder.

Anxiety’s Impact on the Brain

Anxiety is how we respond to stress. If anxiety becomes chronic, your brain cannot tell the difference between real and perceived dangers. This can get you stuck in the aforementioned fight or flight state, and it takes a toll on your brain, e.g.: 

Stress Hormones

When your brain signals that a risk exists, it floods your bloodstream with stress hormones to do everything listed above. Ideally, you return to a calm state once the threat is gone. An anxiety disorder can lock you into a place where the stress hormones never stop. Your amygdala, the part of the brain that deals with emotions, gets larger. This makes it overactive and results in a cycle of false alarms.

Less Rational Thinking 

A hypersensitive amygdala also affects your prefrontal cortex (PFC). The PFC is designed to keep you making analytical and informed decisions. It can discern how accurate the signal from the amygdala is. However, in the anxious brain, the amygdala and PFC have a weakened connection. You no longer have the benefit of the PFC’s wisdom. The ensuing irrational thoughts end up kick-starting another anxiety cycle. 

Memories

Since your fight or flight response negatively impacts memory storage, your hippocampus may shrink. This part of your brain is vital for choosing which memories to prioritize. But, a hyperactive amygdala can fool your hippocampus. It perceives that only anxious memories are worth storing. As a result, you more easily recall stressful and fearful memories at the expense of positive thoughts of safety and success.

Next Step

Now that you understand the mechanisms behind your anxious mind, you can more clearly identify the need for change. A commitment to therapy is a proven path toward addressing and managing anxiety and anxiety disorders. You can heal. You can recover. It all begins with a free and confidential consultation. 

What is Bipolar Disorder?

Never before has there been more mainstream awareness of mental health issues. This reality is critical in helping people become more capable of recognizing signs and seeking help. However, like most aspects of modern life, increased awareness can lead to a parallel increase in confusion and misunderstandings. Take, for example, Bipolar Disorder.

The word “bipolar” is often casually tossed around as an all-purpose adjective. As a result, false perceptions can propagate. People who genuinely struggle with Bipolar Disorder may end up acting upon information that will not help them. Therefore, in the name of accuracy, let’s present some basic facts about a disease that impacts about 1 in 40 Americans today.

Bipolar I Disorder

There are other, less severe variations of this disorder, and we will touch on them below. For now, the focus will be on the most common and challenging version. Bipolar I Disorder presents with alternating episodes of mania and depression. Since depression is a common mood disorder on its own, Bipolar I Disorder is most often diagnosed when a person is in the throes of a manic episode. 

What’s a Manic Episode Like?

The primary criteria include the following:

• A person is either extremely energetic or irritable

• The episode lasts at least one week

• The person’s behavior is unlike how they typically behave

In order for Bipolar Disorder to be considered a possible cause, the person must experience at least three of the changes on this list (for at least one week):

• Rapid speech and/or talking much more than usual 

• Racing, ever-changing thoughts that are evident through the person’s conversation topics

• Feeling so much energy that they barely sleep

• Burning off that energy through non-stop activity 

• Easily distracted

• Engaging in risky or dangerous behavior 

These kinds of symptoms are severe enough to hamper one’s ability to handle daily functioning. In more extreme instances, the person may experience psychotic signs like hallucinations.

What’s a Major Depressive Episode Like?

The “down” episode lasts at least two weeks, during which the person in question displays intense sadness and loses interest in activities that once excited them (including sex). Beyond that, you must experience at least four of the following symptoms:

• Sleep and appetite disturbances (increase or decrease of either)

• Fatigue

• Restlessness

• A feeling of worthlessness or guilt

• Inability to concentrate 

• Slow movement and/or speech

• Thoughts of death, dying, or suicide

Other Important Bipolar Disorder Facts

• In Bipolar II Disorder, the depressive and hypomanic episodes are shorter and less severe.

• Someone with Cyclothymic Disorder experiences hypomanic and depressive symptoms.  However, these symptoms are briefer and less intense and, thus, do not qualify as episodes.

• As many as 9 in 10 people with Bipolar Disorder have a family history of the condition.

• The average at which Bipolar Disorder is diagnosed is 25.

• There are no clear-cut causes, but stress, substance abuse, and biochemical imbalances are believed to play a role.

How is Bipolar Disorder Treated?

As challenging as all of the above may sound, help is available. A blend of medication and talk therapy commonly results in a lessening of symptoms. Treatment is very individualized, but mood-enhancing medications have proved effective. However, since Bipolar Disorder can seriously disrupt your day-to-day life, therapy is a powerful co-modality. Working with a therapist is an excellent way to learn more about the illness. In addition, your therapy sessions are valuable in helping you avoid triggers and stay on point with medications.

Loving someone with Bipolar Disorder has its challenges, and it makes a whole lot of sense to seek the support you need. Both therapy and support groups are also useful for family members, partners, and other loved ones. Either way, it starts with a free and confidential consultation.

Explaining Depression & Anxiety to Your Partner

Anxiety and depression are the two most common mental health conditions on the planet. Therefore, it’s not far-fetched that you may struggle with such issues in your life. But how does one handle this within the context of a relationship? If you have a physical illness or injury, it is often obvious. How, then, can you make certain you’re being heard and validated when dealing with an emotional disorder?

You want and expect your partner to be, well… your partner. They should be there for you with love, support, and understanding. But with depression or anxiety, the “understanding” part can be the trickiest.

4 Steps Toward Explaining Depression & Anxiety to Your Partner

1. Get Yourself a Journal

These will be important but very vulnerable conversations so prepare yourself. Make some bullet points of what feels most important to convey. Keep adding to this list as you get closer to having the first discussion. Keep the list handy during the chat, so you don’t forget something out of nervousness.

Some factors to consider:

• Finding out how much your partner already knows about anxiety and/or depression.

• If you want/need ongoing conversations, make this clear.

• Ask yourself what kind of reaction and support you wish for.

• What would you prefer your partner not do?

• How much do you want your partner to be involved in your treatment plan?

• Are you okay with friends and families knowing?

2. Timing and Other Logistics

A few (of many) factors to consider:

• There is no “perfect” time to talk, so follow your heart.

• Also, clear out enough time to not feel rushed.

• Have this conversation face-to-face.

• Minimize distractions, e.g., noise, devices, etc.

• Provide resources to get them started with self-education.

On that last note, it’s not your job to inform them 24/7. But make certain that the accumulation of knowledge is ongoing. Most importantly, focus on your specific case (see #3 below).

3. Talk About You

No two people experience anxiety or depression the same way. There are commonalities, of course, but what matters most for this conversation is your particular experience. This can be another list in your journal, e.g., how your condition impacts you. Your partner must know how anxiety or depression may influence your energy level, focus, sex drive, emotional regulation, and more.

4. Let Them Know What Helps

Keep that journal handy because it’s time for another list. Your partner may feel a little overwhelmed and perhaps inadequate. Be prepared with some easy suggestions for starters.

• Tell them what triggers you and makes you feel worse.

• Urge them not to take it personally if you display a mood swing.

• Promise them you will be direct with them if your mood swing is not related to anxiety or depression.

• Give them as much as you can so they can be the best partner they can be.

Remind your partner that opening up like this is meaningful. It is a powerful way to remind each other that your relationship is not just about fun, sex, and doing laundry. Sitting them down for a serious talk is proof of how much you trust them. Sure, anxiety or depression will present challenges, but your trusting bond can be a major counterbalance.

Does it Help to Have a Therapist Involved?

Short answer: Absolutely, yes! The partner with the mental health condition may feel embarrassed to focus on it. The other partner feels blindsided and confused. Talking this out in the presence of a professional, unbiased guide is a proven path toward deepening your connection. If you or your partner are struggling with depression or anxiety, let’s talk about it soon.

Seasonal Depression: How to Recognize It and How to Combat It

Do certain times of year—particularly the winter—get you down? On the surface, this is neither unusual nor alarming. However, Seasonal Affective Disorder (SAD) is a thing, and it is a diagnosable form of depression. SAD can occur during the summer months, but this mood disorder almost always kicks in by late fall and continues through the darker, colder winter months.

Full-blown SAD affects roughly 11 million Americans per year. I say “roughly” because it can get underreported and/or inadvertently lumped in with traditional depression. Then, a milder version—typically referred to as “winter blues”—impacts another 25 million annually. So, how can you figure out what’s going on?

How to Recognize Seasonal Depression

In its initial phase in the late fall, symptoms may be too mild to concern you. As winter progresses, so do the signs and symptoms. Here is some of what to watch for:

• Feeling sadness for most of nearly every day

• No longer interested in activities that once interested you (including sex)

• Craving junk food

• Overeating and gaining weight

• Low energy

• Inability to concentrate 

• Sleep disturbances (most commonly, oversleeping, but those with summer SAD often experience insomnia)

• Feelings of hopelessness and worthlessness

• Thoughts of death, dying, and suicide

What Causes SAD?

Specific causes for SAD have not been identified, but factors are believed to include the following:

• The change of seasons and reduction of sunlight can disrupt levels of important chemicals like serotonin and melatonin. This will result in mood changes.

• In addition, less sunlight has been known to throw off one’s internal biological clock. 

Some risk factors to consider:

• SAD impacts women more than men and younger adults more than older adults.

• Those with major depression or bipolar disorder are at greater risk.

• Family history is a factor. Having relatives with SAD (or other forms of depression) makes you more likely to struggle with it.

• Less sunlight often means less vitamin D in your body. This can lead to a decrease in the aforementioned serotonin. 

• Geography matters. The further you live from the equator, the less sustained sunlight and the higher risk of SAD.

How to Combat Seasonal Depression

If you’ve come to realize that the approach of winter does not agree with you, take steps in preparation. These can include:

• Making outdoor plans in advance. Maximize your time out in fresh air and, most importantly, sunlight. Whenever possible, make those plans active. Exercise is a proven way to lift your mood. Also, if SAD is making you gain weight, movement will help balance that out. Also, invite others along on these outings. Quality social time is another valuable bulwark against depression.

• Artificial light therapy. Invest in products like dawn simulators and lightboxes. They can keep your circadian rhythm on track and help fend off SAD.

• Create and adhere to a routine. When the sun’s patterns shift, it can throw off your bedtime and waking times. Left unchecked, this can turn into a vicious cycle. So, for starters, set up a firm sleep schedule. Build around that sleep schedule by creating other life routines that keep you in a rhythm. 

• Talk with your doctor about vitamin D. If there’s less sun available, make sure you’re getting enough via diet or supplementation. Get expert advice and then stick to it. 

Speaking of Expert Advice…

Treatment for any kind of depression requires professional help. Working with a therapist is the ideal starting point. Your weekly sessions will offer you solace and space to share. You can better understand what you’re feeling and why. Best of all, you’ll work together to cultivate new approaches to address and manage Seasonal Depression. Let’s connect soon and talk more about this. 

5 Ways Anxiety Affects the Brain

In our everyday language, we express an understanding that emotions impact our brains. We may feel “out of our mind,” or perhaps we’ve “lost our mind.” Indeed, emotion affects our brains. But how many of us have an idea of how an emotion like, say, anxiety impacts our neurology? Such knowledge is important.

A big part of our mental well-being involves having a basic understanding of how our minds work. What impacts them? Can we take steps to avoid being triggered in a negative way? How do we get back in rhythm when something like anxiety sidetracks us? To start providing answers, let’s begin by looking at the relationship between anxiety and our brain.

5 Ways Anxiety Affects the Brain

1. Stress Hormones

Certain sensory signals—whether real or imagined—can kickstart our brain’s defense mechanisms. A big part of this hard-wired response is the release of stress hormones like cortisol and adrenaline. When functioning properly, these chemicals prepare your body and mind to deal with a risk or threat. Then, when the threat is gone, the stress hormones go back down to normal levels.

In the throes of an anxiety disorder, however, there is the perception of chronic danger. This floods your system with stress hormones. This is the start of an insidious cycle. The chronic perception of danger floods our system. The chronic presence of stress hormones tricks your brain into a perpetual state of high anxiety. Thereby, your anxiety disorder worsens, while the overflow of chemicals may cause physical ailments.

2. Loss of Rationality

The amygdala is the part of your brain that signals the presence of a threat. It alerts the prefrontal cortex (PFC), which is responsible for rational thinking and problem-solving. These two brain parts can offer balance in how you perceive the world.

However, when anxiety becomes ever-present, the amygdala increases in size and loses its tight connection with the PFC. The checks and balances grow skewed, and the PFC can no longer serve as the “voice of reason.” Threats just keep appearing worse, and, as a result, the cycle intensifies.

3. Hyper-Vigilance

The hyperactive amygdala and under-active PFC combine to:

• Keep you in a contact state of anxious fear

• Leave you without the mechanisms you need to control it

Whether or not you recognize them as such, it’s always false alarms. Your brain’s default setting is to assume that everything is dangerous until proven safe (and perhaps not even then).

4. Memory Storage

Let’s introduce another part of the brain. The hippocampus is a crucial component when it comes to memory. It processes long-term memories and puts them into context. Anxiety is like a monkey wrench in this system. It shrinks the hippocampus and tricks it into storing skewed memories. You end up prioritizing the storing of events that relate to perceived danger. Anxiety and stress have become viewed as the norm.

5. Anxiety is a Skilled Liar

All of the above is possible because anxiety tells lies. It waits for the slightest hint of vulnerability and fills in the blanks with tales of risk and threat. These false perceptions are buttressed with lies about you, e.g.:

• “They’re out to get you.”

• “Don’t trust anyone.”

• “You can’t handle it.”

• “It’s safest to not even try.”

Unless and until you can identify such lies, they can control your thought patterns. A giant step in becoming better equipped to deal with anxiety is seeking out the help of a skilled professional.

Let’s Talk Soon

A therapist is trained to guide you through the process of recovering from anxiety. I’d love to help you on their journey. Let’s connect soon for a free and confidential consultation.

6 Signs and Symptoms of Complex Trauma

Trauma is common, and it can be debilitating. On average, at least half the people you encounter have endured a traumatic event. But there’s not just one type of trauma. For example, when a person (usually a child) undergoes repeated, ongoing abuse or neglect, they are susceptible to complex trauma. People who fall into this category are often diagnosed with Complex Post-Traumatic Stress Disorder (C-PTSD).

The differences between trauma and complex trauma can be subtle at times. But this does not take away from the importance of differentiating between the two. With this in mind, let’s learn a lot more about complex trauma.

Possible Causes Behind Complex Trauma

• Incest

• Sexual abuse

• Ongoing domestic abuse

• Being kidnapped or held captive

• Repeated neglect or abandonment

• Human trafficking

• Being prostituted

• Torture

• Children being forced to take on adult roles

• Being subjected to or witnessing genocide, terrorism, or a war zone

Of course, trauma is in the eye of the beholder. Individuals can struggle with C-PTSD for an incredibly wide range of reasons.

6 Signs & Symptoms of Complex Trauma

1. PTSD Symptoms

Firstly, be on the lookout for signs of PTSD. People with C-PTSD often share some common symptoms, e.g.:

• Re-living events via nightmares, flashbacks, and other intrusive thoughts

• Hyper-vigilance

• Avoidance and social withdrawal

2. Dissociation

The relentless of what you’ve endured puts you in a place of detachment. This could manifest as:

• Forgetting important details about the trauma.

• Experiencing a change in consciousness (dissociation).

• Not feeling connected to your own body.

3. Unable to Regulate Emotions

Intense trauma-induced emotions can range from explosive anger to downright despair. When under the throes of complex trauma, you can feel overwhelmed by such feelings. You get the sense that they are beyond your control. People in your life will notice and remark on your emotional state.

4. Skewed Perception of Those Who Abused You

The abuse most frequently takes place for a long time period during childhood. Thus, complex trauma can distort how you see your abuser and your relationship with them. You may be fixated on them—trying to understand what happened. In other cases, you can be preoccupied with fantasies of revenge.

5. Relationship Issues

Having gone through such horrific experiences can negatively impact how you interact with others. C-PTSD can affect your relationships in ways like this:

• Feeling that you are different from everyone and no one can understand you.

• Guilt, shame, and other types of negative self-perception.

• An inability to fully let go and trust other people.

• The disconnection and detachment mentioned in #2 above.

• Seeking out partners who remind you of your abuser.

6. Loss of Meaning

A more existential symptom involves a loss of belief and meaning. The horror you’ve experienced can lead to questioning and possibly rejecting what you once had faith in. This could mean religion but also involves a general sense of faith and trust in humanity. The parallel tracks of this sign are despair and hopelessness.

Getting the Help You Need and Deserve

Do not try to address complex trauma on your own. Self-help steps will definitely complement your treatment, but you will need to consult with a professional. There are several treatment modalities available to you depending on the specifics of your situation. Hence, the first and most important step is to reach out for help.

You do not have to suffer in silence. You do not have to suffer forever. As terrible as the traumatic experiences were, you can process and resolve them. You can recover, heal, and thrive in your life. Let’s get you started on this path. I invite you to contact me to set up a free and confidential consultation at your earliest convenience.