5 Ways to Manage Depression After Your Wedding

Stand-up punchlines aside, “post-wedding blues” are a thing. This is a real issue that requires your full attention. The build-up to your wedding day can be intense and all-consuming. But now, here you are, living through a real — and huge — transition. Things may feel anticlimactic. You may feel an emptiness now that the emotions swirling around the wedding itself have come and gone. There are so many life adjustments to be made.

All of this can add up to feelings of sadness, fatigue, lack of concentration, and more. Left unchecked, post-wedding blues can escalate into full-blown depression — especially for anyone who has struggled with depression in the past.

What Can Cause Depression After Your Wedding?

A few basic reasons are mentioned above, but here are two potential factors to keep in mind:

Going Back to Everyday Life

There was the planning, then the event, and almost certainly, a honeymoon. Now, things may feel like a grind — going to work, doing laundry, and all that. It can feel like quite a letdown.

Related Expenses

In the midst of it all, money might have felt like it was no object. Then the bills start arriving. This can take you to a mental place where “real life” no longer feels like so much fun.

5 Ways to Manage Depression After Your Wedding

1. Practice Self-Care As a Team

When mood swings have you on edge, a powerful source of resilience is self-care. This typically involves:

• Daily exercise and physical movement

• Consistent sleep patterns

• Healthy eating choices

• Relaxation techniques and stress management

Best of all, these are commitments you can make as a couple. When self-care becomes a source of teamwork, you deepen your bond and resist the pull of post-wedding blues.

2. Talk About the Future 

Remind yourselves that your wedding day was definitely not the pinnacle. You have innumerable episodes of joy and adventure ahead, so why not get busy making plans? Don’t move passively into the future. Pledge together by setting goals and creating new visions. You may always look back at your wedding photos with gratitude, but you can do so from a place of even greater gratitude.

3. Be Present, Too

While you’re having conversations about your shared future, be sure to also talk about the present. How are you feeling and why? How can you support each other? What steps can be taken right now to lighten your load and build positive energy? Some right-this-moment suggestions:

• Try something new together

• Create your own traditions and rituals 

• Do things together, e.g. cooking, cleaning, taking walks, etc.

• Surprise each other with love notes, warm text messages, and other loving gestures

Another great collaboration idea is to volunteer as a couple. Find causes that inspire both of you and give back to your community. Experiences like this can develop new ways to appreciate your connection.

4. Connect With Others

It’s tempting to believe that each partner provides everything the other partner needs. On the contrary, you must stay connected to the people you love — while also being open to making new friends. Perhaps you’re not into late-night climbing anymore, but there’s nothing stopping you from making plans like hiking, yoga classes, or other interests.

Simultaneously, encourage one another to develop independence. It’s an important part of any relationship to cultivate your own social life and interests. This balance goes a long way in staving off or managing post-wedding depression.

5. Ask For Help

Almost every married couple struggles with post-wedding adjustments. You’re not alone, and you do not have to suffer in silence.

If any of the above resonates with you, I urge you to reach out and set up a free and confidential consultation. 

Learn more about Depression Treatment.

5 Ways to Navigate Work Anxiety

Anxiety disorders are quite common — the number one mental health condition, in fact. So, how do we know if what we’re feeling is generalized or specifically related to one’s job? It really comes down to cause and effect. Pay close attention to how you feel when you’re not on the job or talking/thinking about work. Work anxiety is very much limited to the workplace or anything related to it.

Of course, generalized anxiety can impact your work experience, too. The main difference is that work anxiety only acts in relation to your job. Let’s deconstruct what this means and how you can identify what’s going on.

What Causes Workplace Anxiety?

Needless to say, there are countless reasons and variations of these reasons. But some common threads have been identified as resulting in work anxiety, for example:

• Personal triggers

• Deadlines and pressure

• Difficult co-workers

• Workplace conflict 

• Unhealthy communication (gossiping, passive-aggressive styles, silent treatment, etc.)

Left unchecked, any of the above can create a stressful work environment. You might feel like the anxiety has become contagious. 

Signs and Symptoms of Workplace Anxiety

• Frequently talking to friends and family about your job

• Feeling dread, sadness, or anger when you think about going to work

• Your daily life is impacted, e.g., sleep issues, inability to focus, and general burnout

• You regularly fantasize about quitting

5 Ways to Navigate Work Anxiety

1. Acknowledge What You Feel 

If you’re only feeling anxious at work, it might not be immediately clear to you. Also, it’s not easy to admit that you need help. Meanwhile, you are far from alone. Anxiety is common, work anxiety is common, and both should be handled head-on. It may currently seem that solutions do not exist. But once you accept what’s happening, you’ll start to see the new ideas and approaches you need. 

2. Stay Organized at Work

Your job might be stressing you out, but you also may not be able to leave it right now. That means you must do whatever you can to reduce feelings of being overwhelmed at work. Here are a few steps you can take while you work to manage anxiety:

• Develop good time management

• Make a schedule and prioritize your tasks

• The to-do list is your best friend

• Set deadlines and goals that are realistic for you

• De-clutter your work area

• Break projects into smaller tasks

• Delegate whenever it’s possible and appropriate 

3. Communicate With Management 

Is there a way you can improve conditions in your workplace to make them more palatable? There’s only one way to find out. Request a private meeting with a supervisor and start the conversation. Don’t turn it into a rant or a vent session. Prepare in advance to present a clear, non-judgmental overview of your suggestions and needs. If you don’t get satisfaction or such changes may take a while, set strong work-life boundaries in the meantime. 

4. Don’t Try to Control Everything 

Anxiety tricks us into thinking we can control our way out of a panic or crisis. It’s far more helpful to accept what is and isn’t under your control. For example, attempts to micromanage a project or your colleagues can end up making everyone more anxious. Instead, aim to control your emotions rather than your circumstances. 

5. Practice Self-Care When Away From the Workplace

Create balance in your life by creating a strong, anti-anxiety self-care regimen. Focus on areas like sleep routines, healthy eating, daily exercise, and stress management. Look into practices like mindful meditation and breathing exercises. 

Talk to a Professional

Anxiety disorders of any kind are diagnosable mental health conditions. They’re best tackled with the help of an experienced guide. Let’s connect for a free consultation. 

Learn more about Anxiety Treatment.

4 Ways Generational Trauma Affects a Family

When people talk about inheriting characteristics, they’re usually talking about physical attributes. However, trauma is also passed down from generation to generation. Even though a child never experienced those traumatic events, they are impacted by them. Amongst particular ethnic groups, generational trauma can manifest due to a history of poor treatment. It is internalized and then shared over time through genetic and environmental factors.

This can create an insidious cycle that often goes misunderstood. Generations of people develop a particular perspective on the world but do not know why. Unless and until their behavior is identified as an outcome of ongoing trauma, it’s difficult to create change. 

How Generational Trauma is Passed Down

If pain is not processed and resolved, it is available to be passed on. How this happens is varied. For example, living with someone with unresolved trauma may expose you to them reliving that trauma. It sets a baseline. The conversations you have (or don’t have) play it out. Your family’s choices regarding social interactions and internal dynamics also tell the story.

Whatever is normalized in your home has the potential to shape your mental well-being — for better or for worse. These behaviors can change your genetic makeup, and ensuing generations can inherit such changes. This is further explained in #3 below.

4 Ways Generational Trauma Affects a Family

1. Negative Impact on Physical Health 

The suffering experienced by, say, your great-grandparents can make you more susceptible to physical illnesses today. If your ancestors lived under harsh conditions, it could’ve set the stage for a cycle that is not visible enough to have to been identified and stopped. 

2. Negative Impact on Mental Health 

Individuals who endure horrific events are known to be at a higher risk of conditions like anxiety, depression, substance abuse, and Post-Traumatic Stress Disorder. If not treated, these disorders can then be more prevalent in ensuing generations. Also, members of such families are influenced by how the people around them view and react to everyday life. 

3. Epigenetic Shifts 

As touched on above, your genes can be influenced by external events. Keep in mind, to the best of our knowledge, it’s not that the genes themselves are changed. Rather, your body reads those genes differently when it is under the influence of generational trauma. That said, if both parents have endured trauma, the epigenetic changes can get coded and ultimately passed down in a more physical sense.

4. Daily Behaviors and Choices

Trauma triggers our survival response. If it is never processed, trauma can keep us stuck in this hyper-vigilant mode. When you see the world as an inherently frightening place, it will change how you and your family behave. For example:

• Not trusting “outsiders”

• Not trusting each other

• Never talking about their feelings

• Living in denial that a problem exists

• Fostering a domestic environment that is more likely to provoke violence, abuse, and neglect 

• Emotional numbness

• Low self-esteem

• Viewing those who ask for help as “weak”

Stopping the Cycle

Connecting with a trauma-informed therapist is a giant step toward breaking the cycle. From there, you can take productive steps to break the patterns before they can be passed down again. This is accomplished in many ways, including:

• Learning healthy coping skills 

• Understanding the cause of your distress 

• Finding productive ways to express, process, and resolve the trauma

The more you know, the better equipped you are to heal and recover. Some family members may resist your efforts, but it is vital that you take the steps you need to take to thrive again. You will eat by example as you move along the healing path of ending the cycle.

Learn more about Trauma Therapy.

What is ERP for OCD?

Obsessive-compulsive disorder is too often misunderstood. Many folks use the abbreviation OCD as shorthand for anyone who is very organized or hygiene-focused. But it’s so much more than that. As the name suggests, OCD involves a cycle of obsessions and compulsions. The obsessions are anxiety-causing thoughts and fears. In response, someone with OCD will perform rituals meant to prevent danger from happening. These are the compulsions — some of which may involve the aforementioned bent toward order or cleanliness.

OCD’s intrusive sequence of events can interfere with daily functioning, thus making this a very serious disorder. Fortunately, exposure and response prevention (ERP) therapy has become an effective form of treatment for people with OCD.

What is ERP for OCD?

The “exposure” part of ERP is precisely what you’d imagine it is. In other words, ERP is not about avoiding obsessions but, rather, facing them and changing part two: your “response.” This is a realistic approach because distress and its triggers can never be deleted from anyone’s life. What matters most is how we react to these inevitable trials.

Yes, it can feel challenging at first to provoke intrusive thoughts, but ERP’s long-term effect is worth the initial discomfort. 

How It Works

Of course, every person is different, and every manifestation of OCD is unique. Thus, ERP will be adapted on a case-by-case basis. Be that as it may, we can still explore one form of ERP. 

You’re exposed to a trigger and, therefore, feel a powerful need to perform a compulsion to neutralize it. For the sake of this description, let’s say the compulsion needs to be performed immediately, and it involves 6 or 7 parts. Here are some steps you can take via ERP:

• Delay the first step. Challenge the immediacy by taking time (maybe ten seconds, maybe ten minutes) before taking any action. This may feel scary, but just control yourself before allowing the compulsion to take control. Over time, you will want to lengthen the duration of the delay. This weakens the power of the cycle and transfers some of that power back to you.

• Perform the compulsion, but remove one of the five steps. So yes, you still submitted to the compulsion, but not without removing a little more of its control.

From there, with your therapist’s support, you can incrementally increase the delay time while slowly removing other phases of the compulsion. Over a time frame that feels right for you, ERP will eat away at the OCD cycle until you can experience an intrusive thought but not perform the compulsion.

This is not a guarantee or a “miracle cure.” You may slide at times and go back to restart at an earlier point. What matters is that ERP causes improvement, which, in turn, infuses the entire process with hope. ERP, combined with other therapies or possibly medication, can be a game-changer for someone with OCD.

How ERP is Used

Initially, ERP is done in a clinical setting. Your therapist may use pictures or videos to expose you to a known trigger gently. As things progress and you improve in maintaining control, it may become your responsibility to envision common obsessions (with a visual cue). With the therapist nearby, you will then practice the steps of ERP. Next comes homework, e.g., the client is guided on how to practice ERP coping skills outside the therapy setting.

Thanks to ERP, you can learn more about OCD and more about what it takes to control it. OCD has no known cure but approaches like ERP offer hope when it comes to managing the symptoms and regaining control of your day-to-day life. 

Learn more about OCD Treatment.

How Long Do Bipolar Episodes Last?

When you’re struggling with a condition that causes extreme swings and shifts in mood (and more), it’s logical to ask how long these episodes will last. That’s a common concern for anyone diagnosed with bipolar disorder. Fluctuating between moods of mania and depression is a major challenge to daily functioning. 

While there is no way to accurately predict the frequency or duration of bipolar cycles, as you’ll see below, certain patterns do exist. It is also important to bear in mind that some folks experience mania and depression symptoms at the same time. For the purposes of this post, we’ll focus on episodes that are more clearly delineated. 

What Are Bipolar Episodes?

Manic

You talk more but sleep and eat less. Your thoughts are racing, but, for the most part, they are all about perceived positivity. A manic bipolar episode can leave you feeling invulnerable, and thus, it’s not unusual for the person to engage in risky behaviors — but remember very little about these choices.

Depressive

Conversely, a depressive episode will appear like a rapid downward spiral that ends in a crash. Everything slows down, and the general vibe is that of sadness and hopelessness. Sleeping and eating habits swing back to the extreme while speech slows down and thoughts are the opposite of manic elation. The person is unmotivated to do anything and can eventually slip into a place of self-harm and suicidal ideation. 

How Long Do Bipolar Episodes Last?

We’re back to the question at hand. Here are just a few of the factors that can influence the duration of bipolar episodes:

• Specific diagnosis

• How engaged the person is with their treatment plan (someone diligently following the protocol can have shorter episodes) 

• Use of alcohol or drugs can induce mania 

• An inevitable variance between individuals 

That said, some general trends can be observed:

• Episodes can range from hours in length to, in rare cases, years

• If symptoms become severe, hospitalization is sometimes suggested 

• Depressive episodes tend to last longer than manic episodes across the board

• In some cases, the cycling can be quite rapid  

What is Rapid Cycling?

Anywhere from 10 to 20 percent of people with bipolar disorder will experience rapid cycling. This means the time between episodes is brief enough that they can experience at least four cycles in any 12-month period. Rapid cycling is not automatically an ongoing issue and can be transient. However, it could also transition into “ultra-rapid cycling.” This occurs when an individual cycles through manic and depressive episodes in a very short time period. How short? Typically, it would be one month, but it could take place within a 24-hour window. At that point, we’re talking about a very fine line of difference between ultra-rapid cycling and a mixed episode.

What Does All This Mean For Someone With Bipolar Disorder?

It may sound disheartening not to get a straight answer on the length of episodes. But the sobering news above can be viewed as a positive motivation. It aims a person in a new direction. They can focus primarily on connecting with a compatible therapist and dedicating themselves to following the treatment plan. This has been shown to be incredibly helpful.

In addition, basic self-care is a powerful supplementary tool. Healthy habits can work to counterbalance some of the bipolar symptoms. It’s also important to have a trusted friend, spouse, or other family member to advocate for you in all medical settings. 

Remember that while your symptoms — and thus, the specifics of your episodes — are unique to you, this doesn’t mean you are alone. Connecting with a bipolar disorder support group can be a powerful source of support and solace. 

Lear more about Depression Therapy.

How to Cope with Anxiety and Panic Attacks During Divorce

Divorce is unfortunately a common occurrence. Anxiety and panic attacks during divorce are almost as common. Even when a divorce feels like the best move and brings some form of relief, it is still a major life shift. A transition this big will inevitably cause high-stress levels—especially if children are involved. Studies find that at least 40 percent of people going through a divorce report feeling extreme anxiety.

Keep in mind that we’re not talking about temporary worry or concern. An anxiety disorder can result in severe outcomes—including panic attacks. Left unchecked, these conditions can become debilitating. Fortunately, there are proven ways to cope.

What is Anxiety?

Let’s begin by further clarifying the disorders begin discussed. Anxiety is a natural part of everyone’s life, and under certain circumstances, it can keep you safe. If anxiety becomes chronic, you can get stuck in a perpetual state of vigilance. From there, you can get caught up in a cycle of life-altering physical and emotional symptoms. This includes panic and panic attacks.

What are Panic Attacks?

Fear comes on suddenly and intensely. You feel it is beyond your control as a wave of physical reactions arise, e.g., palpitations, sweating, dizziness, hyperventilating, nausea, shaking, numbness, and dissociation.

Considering the impact of a divorce, such responses are not shocking. They also illustrate the importance of developing healthy coping mechanisms.

How to Cope with Anxiety & Panic Attacks During Divorce

• Practice self-care: Protect your eating, sleeping, and physical activity patterns. Amidst the swirling changes, prioritize yourself. 

• Recognize the need to grieve: Mourning is not just for when someone dies. Do the work to process your loss, and you will feel a decrease in anxiety. Don’t let others tell you when you should “move on” or “get over it.”

• Stay connected: It’s tempting to withdraw, and yes, some solitude is helpful. But avoid the urge to isolate yourself. Slowly begin the process of rebuilding your social life. 

• Try new life patterns: This may be the ideal time to reinvent yourself—one small step at a time.

• Be patient with yourself: There is no set timetable. Allow things to move at their own pace, and be sure to ask for help when you need it.

What to Do When a Panic Attack Occurs

As you take steps to address anxiety, you may remain prone to panic attacks for a little while. If so, keep in mind some tips for when panic becomes overwhelming:

• Start by closing your eyes to reduce stimulation. 

• Focus on taking deep breaths. This reminds your brain that you are not in danger.

• Ground yourself. Become aware of the sensations you are feeling. This could be the feeling of your feet standing on the ground or the wind blowing on your face.

• Slowly open your eyes and find something on which to aim your gaze. Sharply focus on this item and study it.

With practice, these techniques can become your automatic response. This reduces the intensity and duration of the panic attack. At the same time, of course, you will need to find ways to identify the root causes of your anxiety—and address those causes.

Getting to the Root

You may have had simmering anxiety all along, and it was the divorce that made it obvious. Perhaps you felt abandoned as a child, and that trauma has been unearthed. The possibilities are many. That’s why it makes sense to connect with a skilled mental health professional. Together, you can navigate the divorce while also exploring ways to enhance your coping skills in a more general way. If divorce has you struggling, let’s connect soon.

Learn more about Anxiety Therapy…

What is BIPOC Trauma?

Trauma is a frighteningly common global experience. It could be caused by a high-profile natural disaster. Far more often, the underlying reason is something more personal. For Black, Indigenous, and people of color (BIPOC), trauma can take on very unique and insidious forms. This is where the concept of BIPOC trauma (a.k.a. racial trauma) becomes a reality. 

From the time they are children, BIPOC face slights, abuses, and attacks that have been normalized over the decades and even centuries. Whether they have been targeted or have bore witness to the traumatic events, Black, Indigenous, and people of color can face debilitating outcomes, e.g., Post-Traumatic Stress Disorder (PTSD).

How Does BIPOC Trauma Happen? 

The more obvious factors include physical violence or the threat thereof, micro-aggressions, invalidation, and public shaming. Because such treatment can be chronic and passed down through generations, it can qualify as complex trauma — further complicating the situation. However, another danger is how invisible the sources of trauma can be.

Long-Term Realities That Lead to BIPOC Trauma

Because we live in a world with systemic racism, many of us are blind to the trauma endured by BIPOC. Here are just a few of the daily realities of life as a BIPOC:

• Fear that you’ll be targeted by law enforcement solely based on the color of your skin.

• When moving into a new neighborhood, you cannot be sure if the locals will welcome you or even be friendly.

• In stores, you are watched and followed as you’re only there to steal or cause trouble.

• People expect you to be a “spokesperson” for others who share your race or ethnicity. 

• You wonder how often race plays a role in situations like applying for a job or a school.

This decidedly incomplete list gives you an idea of the many threads woven in the scourge of BIPOC trauma. They add up, escalate, and too often become so common as to become unseen — even by victims.

Obviously, systemic change is long overdue. However, at the same time, survivors of racial trauma need help, support, and treatment.

Addressing BIPOC Trauma

A powerful starting point is acceptance from yourself and others. Racism is a hot-button, misunderstood topic. This can lead to BIPOC feeling confused and conflicted about feeling traumatized. But healing — and ultimately, societal change — cannot happen until more folks speak out without shame. It is the abusers who should be struggling with shame, not you!

Other steps you can take:

• Connect: To avoid feeling alone or ashamed, connecting with people in your community can be a powerful tool. They get it and will validate you. This is a giant step toward healing.

• Support: Racism can temporarily make BIPOC feel powerless. This is far from the truth. Help others who are also struggling. Soothe your heart through kindness. 

• Self-Care: Traumatic racism has the potential to cause self-esteem and major stress. Self-care counters both trends. It improves your overall well-being. It also reminds you that you matter and deserve such positive attention and care.

Treatment For Trauma

Any and all types of trauma require treatment from a trauma-informed professional. In the case of racial trauma, it also requires a therapist who can handle the unique challenges involved. BIPOC need and deserve to be met where they are — with full respect for their lived experiences. 

Racial trauma requires resilience to navigate. In your weekly therapy sessions, you can develop the coping skills to help create resilience. Like all trauma, BIPOC trauma can be processed and resolved. This will not only help you live a life of self-empowerment, but it will also position you to do the work to help reimagine the world we live in. 

Learn more about Trauma Treatment.

Psychotic Depression: What It Is and How to Treat It

Depression is a term with many definitions. In everyday usage, we might use it if we feel down or blue. Clinically, the word “depression” is shorthand for many types of major depressive disorder (MDD). This is much worse than being sad. It’s a diagnosable disorder with potentially serious consequences and outcomes. A sub-form of MDD is psychotic depression. 

As the name implies, psychotic depression features a blend of MDD and psychosis. In other words, it goes beyond depression to losing touch with reality. It is possible that as many as 20 percent of adults who experience MDD also experience psychotic symptoms. 

MDD and Psychotic Depression Symptoms 

The presence of certain symptoms (hallucinations, delusions, etc.) is what enables a mental health practitioner to discern psychotic depression from MDD. These signs of psychosis might be connected with typically depressive themes or not. What matters is that they co-exist with classic MDD symptoms. Let’s get familiar with both sets of signs.

Major Depressive Disorder Symptoms 

To be diagnosed with MDD, you’d have to display several of the following symptoms for at least two weeks: 

• Feeling relentlessly sad, worthless, and guilty 

• Hopelessness and pessimism 

• Losing interest in activities that once excited you (including sex)

• Irritability and angry outbursts 

• Inability to focus, concentrate, and make decisions 

• Physical signs like sleep disturbances, unexplained aches and pains, sluggish movement, slow speech, low energy, and drastic appetite shifts

• Thoughts of death, dying, suicide, and self-harm

Psychotic Depression Symptoms

There are two big ones, of course: hallucinations and delusions. But there are more subtle red flags to watch for, e.g.: 

• Feeling numb and like you lack emotions

• Inability to keep up at work or school 

• Not taking care of yourself in terms of hygiene or how you present yourself

• Social isolation 

• Confused speech

• Behaving in a way that looks or feels paranoid or overly suspicious 

• Struggling when it comes to differentiating between reality and your inner world

Diagnosing Can Be Tricky

Despite the ominous list of collective symptoms above, it can take a while to recognize that MDD has advanced to include psychosis. This is due to the fact that people with psychotic depression can be quite aware that what they are feeling and thinking is unusual. Hence, they keep it to themselves. This is where talk therapy can be very helpful in shining a light on psychotic depression symptoms.

Treatment For Psychotic Depression

Before we get into specific clinical options, it is vital to understand that lifestyle changes can be powerful in tandem with whatever treatment plan you pursue. It’s important to commit to such a self-help regimen to manage symptoms and increase your quality of life. Some steps to consider:

• Getting sufficient sleep while maintaining a steady sleep schedule. 

• Making healthy eating and drinking choices (e.g., avoid alcohol) 

• Engage in daily exercise and physical activity.

• Stay connected to others and lean on your personal support system.

With this running parallel, here are some common approaches a professional might suggest: 

• Medication: For psychotic depression, a combination of antipsychotics and antidepressants might be prescribed. Be sure to talk about all your options, possible side effects, and dosage.

• Electroconvulsive Therapy (ECT): ECT may be suggested when a person’s response to medication and therapy is limited. This is a serious decision involving hospital admittance, anesthesia, and an electrical current. Needless to say, this is not to be considered except as a last resort.

• Talk Therapy: Approaches such as Cognitive Behavioral Therapy, Acceptance & Commitment Therapy, Experiential Psychodynamic Therapy, and Internal Family Systems have been found to be very important sources of support while a person tries medication. 

Psychotic depression must be addressed. This process can begin soon with a free and confidential consultation. 

Learn more about Treatment for Depression.

5 Distinct Sources of Anxiety For People With Autism

Anxiety is a necessary part of everyone’s day. In its healthy form, anxiety can guide and protect us. Then, of course, there are instances when something truly frightening occurs. It can shape our mindset for a while, but ideally, we recover once the threat has passed. For someone with autistic spectrum disorder (ASD), things are trickier.

Anxiety is not considered a symptom of ASD. However, comorbid anxiety is a big factor in the ASD experience. As many as 40 percent of people with ASD display anxiety levels high enough to warrant a diagnosis of an anxiety disorder. Left unchecked and untreated, this can hamper a person’s ability to navigate life with ASD.

5 Distinct Sources of Anxiety For People With Autism

1. Certain Social Scenarios 

It’s not as if social situations are ever easy for someone with autism. But this happens in degrees. There’s an example that dovetails with source #2 below. This is when a social plan either arises unannounced or an existing plan is changed. Other anxiety-invoking experiences might be:

• Large gatherings

• Dealing with the unpredictability of pets or young children

• Doing things outdoors 

• Starting a conversation with almost anyone

• Juggling personal plans with social plans

Any of the above can provoke versions of social anxiety. A person with ASD may already feel self-conscious. The introduction of social anxiety can feel twice as daunting. They feel watched, judged, and negatively evaluated. Another factor is separation anxiety. Children with autism, in particular, come to rely on certain people to serve as go-betweens.

2. Changes in Routines

Most people aren’t very excited about sudden changes. Someone with ASD is often quite dependent on routines as a form of calming. This could relate to:

• Chores and tasks

• Work or school (e.g., homework) 

• Household rhythms like mealtime and bedtimes 

• Personal hygiene 

Anxiety is frequently the result when forced to operate outside the realm of such routines. It can even escalate to panic.

3. Unstructured Time

A certain amount of structure is important in everyone’s life. With ASD, any form of structure can feel like a lifeline. Unlike most others, people with autism do not necessarily look forward to what is euphemistically called “free time.” In school, this means recess or lunchtime is a cause for discomfort. At any age, anxiety can rear its ugly head during any transition from one activity to the next. 

4. Sensory Overload

This is a big one. There can be no way of knowing when a sensory challenge is looming. That alone causes anxiety. When any of the following occurs, it can be instantly overwhelming:

• Large crowds

• Bright lights

• Loud noises

• Strong smells 

• Food with an unusual texture

• Tight or scratchy clothing 

• Hygiene tasks like showering or tooth-brushing 

• Medical appointments 

There can be times when sensory overload intersects with a specific phobia (another form of anxiety disorder). A specific fear can trigger both ASD symptoms and anxiety responses at the same time.

5. Academic Scenarios 

Schools have a tendency to be perplexing. All the organizing, reading, writing, answering questions, assignments, and more — all of which can be a source of dread for someone with either ASD or an anxiety disorder. When both conditions are present, a person can be left feeling in a permanent state of high alert.

How to Cope with Autism and Anxiety

Studies find that a blend of talk therapy and self-help can positively and powerfully impact this challenging scenario. Depending on the severity of either disorder, an experienced therapist will provide a blueprint for managing the comorbidity. If you or someone you know is struggling with a blend of autism and anxiety, I urge you to reach out for professional guidance.

Learn more about Anxiety Treatment…

How Does Bipolar Depression Differ From Traditional Depression?

In the age of search engines, the average person knows more about medical conditions than ever before. But things are not that simple. Even professionals can misdiagnose. A big reason for this is that some conditions are very similar. For example, the depressive episodes of bipolar disorder can easily be confused with traditional depression. 

Of course, it is essential that the correct diagnosis is found in every situation. In the case of bipolar depression and traditional depression, this begins with understanding the differences. A big part of this is accepting that the person in question may not be best positioned to perceive how the disorders diverge.

Let’s Start With The Basics

Bipolar Disorder

Known for its alternating extreme episodes of mania and depression, bipolar disorder can also include periods of no symptoms. These swings are typically not related to a life event and often interfere with one’s ability to function on a daily basis. The condition has two sets of symptoms: 

Mania Symptoms

• Operating on very little sleep

• High energy, high activity, general euphoria

• Restlessness

• Unrealistic ideas

• Racing thoughts

• Quick to anger

• High sex drive

• Poor judgment because you don’t recognize that you have a problem

Depression Symptoms 

• Sadness and despair almost all the time

• Losing interest in activities that once excited you (including sex)

• Low energy 

• Inability to concentrate 

• Sleep disturbances 

• Appetite changes

• A general mood of hopelessness, pessimism, guilt, emptiness, or self-doubt

• Unexplained aches and pains

• Thoughts of self-harm or suicide 

Depression 

This is a mood disorder that does not have episodes of mania or symptomless periods. Its hallmark is despair and stifling sadness. To be diagnosed with depression, you must present with five or more of the following signs for at least two weeks:

• Sadness and despair almost all the time

• Losing interest in activities that once excited you (including sex)

• Low energy 

• Inability to concentrate 

• Sleep disturbances 

• Appetite changes

• A general mood of hopelessness, pessimism, guilt, emptiness, or self-doubt

• Unexplained aches and pains

• Thoughts of self-harm or suicide

How Are Depression And Bipolar Disorder Diagnosed?

If someone is in the midst of a bipolar disorder depressive episode, it can be virtually impossible to distinguish it from traditional depression. Since people with bipolar disorder often cannot recognize mania in themselves, they may not report those symptoms. 

Therefore, an accurate diagnosis will require firsthand input from someone who has witnessed both types of episodes. From there, the medical profession can engage in further observation to make a determination. This will include taking a medical history and being made aware of any medications the persona may be taking. 

A treatment plan can only be chosen once a diagnosis is agreed upon.

Treating Bipolar Disorder or Depression 

Both conditions can be managed via talk therapy and medication. Typically, it would be mood stabilizers for bipolar disorder and antidepressants for depression. In both cases, the protocol is flexible and subject to change — based on results and response to the medications. Become active participants in your treatment and never underestimate the importance of your input when it comes to making decisions. 

Through it all, individuals with either disorder are encouraged to supplement treatment with self-care and the cultivation of a support system. 

Suggestions include: 

• Diligent self-education 

• Identifying your triggers and having a plan in place for extreme situations

• Do not self-isolate 

• Connect with support groups in person and/or online 

• Avoid alcohol and other substances

• Make healthy eating choices

• Partake in daily exercise and physical activity 

• Maintain regular sleep patterns 

Depression, in any of its forms, is nothing to tackle alone. If any of the above resonated with you, please reach out to get the help you need and deserve. 

Learn more about Depression Treatment…