If you suffer from anxiety, you’re not alone. If you’re a pain patient, you should know that anxiety and pain are often interrelated. Anxiety itself is the most common mental health issue, according to the Anxiety and Depression Association of America (ADAA). About 18% of all U.S. adults suffer from an anxiety disorder, and about one-third of people don’t receive treatment. Even more difficult, up to 45% of pain patients may suffer from anxiety. Although difficult to live with, anxiety is one of the most treatable mental illnesses with the right help. Successful treatment is especially important for people living with chronic pain. Anxiety can worsen or even cause some types of pain, including headaches or back pain. Anxiety may also worsen or cause fatigue, intensifying symptoms of conditions like fibromyalgia.

What is anxiety?

Anxiety is essentially amplified fear that often develops while anticipating events or situations. It’s a normal human emotion that may precede scary or celebratory happenings, like surgery or weddings. But sometimes feelings of anxiousness grow larger and interfere with daily living.

When anxiety makes it difficult to carry out the basic tasks of living, mental health experts consider it a mental illness. Even people without full-blown anxiety disorders may find fear, tension, and worry decreasing quality of life or exacerbating chronic pain symptoms.

Although treatable, anxiety is complex. Let’s take a look at the different types.

Panic disorder

This type of anxiety may lead to sudden feelings of terror with no overt cause or warning sign. Panic attacks may develop. These involve:

• Chest pain
• Sweating
• Heart palpitations
• General feelings that one is about to lose their mind

Some symptoms may be confused with the onset of a heart attack. This can cause even more anxiety if the person experiencing panic believes they may have a serious health problem.

Anxiety is usually not related to an underlying health problem, but can sometimes be a symptom of heart disease, diabetes, or thyroid problem, according to Mayo Clinic.

Social anxiety disorder

In some people, anxiety may manifest as a fear of interacting with people, entering social situations, or in severe cases, even leaving the house.

People experiencing social anxiety disorder may worry about being judged by others or feel so much tension over what to say, wear, or act that the entire interaction becomes a stressful situation they believe is better avoided.

Generalized anxiety disorder

One of the more common anxiety conditions, generalized anxiety disorder involves tension and worry about everyday living concerns.

People with generalized anxiety may always expect the worst to happen, and because of that, experience uncontrollable thoughts racing through their heads playing out various scenarios of impending doom. Areas of concern may range from work, family, money, or school, but this type of anxiety usually involves circular thinking about worst-case scenarios.

Symptoms may include muscle tension, headaches, fatigue, and nausea.

What are common anxiety symptoms? 

While anxiety may result in various conditions, underlying symptoms include:

• Excessive worry
• Difficulty sleeping
• Indigestion
• Tension headaches
• Jaw, neck, and shoulder pain

However, these physical symptoms barely touch the surface of this condition. People with anxiety may become so overwrought by the things on their to-do list, for example, that they’re unable to move, instead just sitting and thinking about all the things they have to do and how little time there is to do them.

Anxiety may involve laying in bed at night, worrying about a mistake at work, which turns into mental scenes preparing for a clash with your boss that will probably never happen. As it escalates, your mind may blank as it succumbs to feelings of sheer terror or panic, and you may not be able to think, only feel nervous of what’s to come.

This underlying tension or nervousness is what people refer to with the term “anxiety.” With all the pressures we face day-to-day, increasing numbers of people are suffering from anxiety. While medications are sometimes used to help manage it, more and more people are turning to holistic methods of controlling stress and changing the thought patterns that lead to anxiety.

What causes anxiety?

Researchers are investigating the potential for a biological cause of anxiety. While no clear answers have been found, scientists point to a cocktail of genes, stress, diet, and pollution, according to Healthline. Some people are more likely than others to develop anxiety, including:

• Women
• People who suffer from other mental health conditions, like depression
• Those who abuse drugs
• People who have experienced a life trauma such as abuse, violence, or a serious health scare
• Patients with chronic illnesses, like chronic pain

The pressure of living with chronic pain could very well lead to anxiety, making it important to seek help if you’re feeling tense, nervous, or restless.

Fear is a natural reaction to life’s difficult times, but sometimes that fear spirals out of control, resulting in anxiety. When learning to combat anxiety, a goal is to learn to manage fear and develop healthy ways of responding to triggers. Without tools to manage fear and nervous thoughts, those thoughts take over the mind, repeating obsessively and creating tension.

What is the link between anxiety and pain?

Many people with chronic pain experience anxiety, and people with anxiety sometimes develop chronic pain, according to ADAA. Headaches are a good example of anxiety leading to pain. Anxiety may lower a person’s tolerance for pain, intensifying discomfort from arthritis or fibromyalgia.

Feeling fear related to chronic pain is understandable since it impacts your quality of life. You may not be able to care for yourself as completely as you wish, or need help with tasks like cooking or walking.

The long-term nature of chronic conditions also creates uncertainty. You don’t know when, or if, your condition will improve. Fear and anxiety is natural, but learning how to manage it is important to reduce pain.

The link between anxiety and pain is so strong that some doctors believe pain patients should automatically be screened for a related disorder, according to research published in the journal General Hospital Psychiatry. Researchers say that while the link between pain and depression is well known, pain’s connection to anxiety is not.

Scientists surveyed 250 patients and found 45% of them reported at least one anxiety disorder. Those with anxiety experienced more severe pain and worse quality of life, underscoring the imperative for pain patients to receive treatment for their anxiety.

Researchers said it’s important for patients to receive cognitive behavioral therapy to learn new ways of thinking. Dr. Roger Chou, who participated in the study, says:

“Just throwing pain medications at someone like this (with anxiety) doesn’t tend to be very effective since you’re not dealing with an important driver of the pain.”

How can you treat anxiety?

Anxiety is a horrific feeling, but fortunately, many remedies are available to help relieve tension and find peace. Treatments for tension range from meditation to medication, from completely natural to pharmacological and everything in between. Not only will these help with your anxiety, many of these treatments are appropriate for anxiety and pain symptoms.

Here are six treatments for anxiety you may find helpful.

1. Meditation

Meditation is the practice of sitting still, breathing, and focusing on the breath while observing thoughts that arise, not following them. So, for example, if you think, “I’m really bored,” while meditating, you would just let that thought go and return your attention to the breath instead of following it up with thoughts of, “am I doing this right?” or “does this really work?”

The practice may sound overly simple or complex depending on your point of view, and it may seem strange at first that sitting in a quiet place and breathing may help calm anxiety. However, an increasing number of studies demonstrate the powerful effects.

A review of 47 studies published in JAMA Internal Medicine found that meditation helps lessen anxiety, as well as depression and pain. People meditating for as little as 2.5 hours each week saw a benefit. That’s an average of 21 minutes per day.

The power of meditation lies in its ability to teach people to stay in the present moment. Anxiety typically involves concerns about the future, so staying in the present moment and learning to watch thoughts, instead of identify with them, helps practitioners distance themselves from feelings of fear.

For optimal results, meditation should be practiced daily, but you don’t need to start with 20-minute intervals. Try sitting for five minutes and work your way up to an amount of time that works for you. For a primer with meditation instructions, click here.

2. Therapy

Therapy is a commonly used treatment for anxiety, and it’s important. A frequently used type known as cognitive behavioral therapy is wonderful for teaching people how to develop new ways of thinking about ongoing problems.

Psychiatrists can help you learn to change your thoughts about daily struggles that cause anxiety. These new thinking patterns, either alone or in conjunction with other therapies, can reduce the amount of worry you feel.

If, for example, you go into certain situations thinking, “I always mess up,” talk therapy can help you identify those patterns and help you change the inner dialogue to something more supportive.

Talk therapy is one of the most effective treatments for anxiety because it targets the cause of the problem, and not just the symptoms like medication does, according to HelpGuide.org. Research from Johns Hopkins found therapy even more beneficial than medication for treating social anxiety disorder, and therapy lasts for a long time, unlike medication that stops working after the body processes it.

3. Exercise

Scientists have long known that exercise benefits physical health, but studies increasingly show fitness benefits mental health, too. Researchers still aren’t sure exactly how exercise works in the brain as a treatment for anxiety, but the link is strong enough to consider working out a proven, effective way to reduce tension, according to Mayo Clinic.

Exercise triggers the brain to release happiness-inducing chemicals known as endorphins and elevates body temperature, which Mayo Clinic says may reduce anxiety. Meanwhile, it gives you something outside yourself to focus on. This takes your mind off your worries and onto those weights you’re lifting or stairs you’re climbing.

4. Acupuncture

Acupuncture, a centuries-old Chinese medical practice of inserting thin needles into specific points along the body, is gaining recognition as a treatment for anxiety.

In Chinese medicine, practitioners believe life energy, known as qi but pronounced “chee,” runs through the body in invisible lines known as meridians. When energy becomes stuck or stagnant, disease may follow. With anxiety, the kidney or spleen meridians may have deficiencies of this life energy, according to the University of Maryland.

Inserting the acupuncture needles into places along either of those meridians helps to clear these areas of stuck qi and promote health.

5. Herbs

Herbs are an ancient, time-tested method of helping to relieve anxiety. One caveat is that some types of herbs may interact with medications you’re taking so it’s always best to consult with your healthcare provider before using them.

One helpful herbal treatment for anxiety is a root herb called kava. Sold as a tea, this powerful beverage helps to soothe frayed nerves and promote restful sleep, according to Healthline. Kava has been long used by Pacific Island indigenous cultures that have passed their traditions down through the centuries.

Chamomile, which comes from a flower, is also sold commercially in tea form and may help anxiety, according to WebMD. The supplement Ginkgo, which many use to improve memory, may also work as a treatment for anxiety, WebMD reports.

6. Medication

The number of anti-anxiety medications is vast and ever growing. Many people turn to medication to help combat severe cases of anxiety and panic attacks. They can also be a useful supplement to talk therapy or other, less-intensive forms of treatment.

While medication provides relief, it doesn’t help solve the root cause of tension, which are the thoughts creating fear, according to HelpGuide.org. Some anti-anxiety drugs like Xanax and Valium are also addictive. This could lead to a substance abuse problem on top of the anxiety. These strong drugs are benzodiazepines, a category that also includes Ativan and Klonopin.

The drugs work by quieting activity in the brain, also leading to drowsiness and diminished coordination. While many people find these medications are useful for managing anxiety, they should be taken with caution.

Other medications used for treating anxiety include some types of antidepressants, including Prozac, Paxil, and Lexapro. While these drugs have less potential for abuse, they may also take up to six weeks to begin working. Antidepressants work by regulating the neurotransmitter serotonin, and the process takes several weeks before patients feel the effects.

What treatment do you find best reduces anxiety?

Mental health and how to practice self-care are subjects most people know little about. Psychology can be scary and difficult to understand, especially when you are in the thick of a problem like depression, anxiety, anorexia, or any other psychological disorder. How do you find help for these issues if you are not ready or sure you should reach out or pay big bucks to get some much-needed therapy? Look no further than YouTube! Kati Morton is a vlogger we love who can help bridge the gap and provide you with the resources and motivation you need to take the first step towards a better you.

Kati Morton: Who is she?

Morton is a licensed marriage and family therapist who received a bachelor’s degree in psychology as well as a master’s degree in clinical psychology from Pepperdine. She graduated at the top of her class and started her career by working at an eating disorder residential clinic and afterwards specialized in eating disorders management, such as anorexia nervosa, bulimia nervosa, and compulsive eating/binge eating disorder. Morton currently practices in Santa Monica, CA and is an entrepreneur and YouTube vlogger who has built a global mental health community of over 100,000 followers.

Morton started this journey by realizing that treatment needed to be provided sooner to patients when she worked in a hospital treatment center. A lot of people ended up hospitalized because, after they had refused treatment for so long, there were no other options. She found so many people who could not benefit from counseling because they were too sick to actively participate or give feedback in their sessions. That is when she decided that more had to be done ahead of time to prevent these problems from getting critical. As Morton puts it:

“I have made it my mission to share my knowledge and education with anyone who will listen. I hope that by creating videos, blogging and using various social media sites I can raise awareness of these diseases as well as create a safe place where people can speak candidly about their own battles.”

How can Kati Morton help you?

Since 2011, Morton has been providing fantastic advice via video about numerous topics related to psychology and mental health. Every Monday and Thursday, she posts new videos answering questions from her growing community that fall under the category of mental health.

These videos can be a valuable tool for those with chronic pain as she addresses common issues like “What is a normal amount of anxiety?” and “Self-hatred & how to deal with it.” Morton also provides unique insight into the mind of a therapist and shows her followers how to identify good therapists, what to expect from therapy, and choosing what therapy is best for you.

The best part about Morton’s videos is how she addresses common mental health problems. She carefully breaks down each specific issue and analyzes them so that even a nonprofessional can grasp the concept. She does this in a positive and approachable way that turns an ominous topic into something easy to understand. She also provides feedback on why these problems are occurring, as well as expert advice on how to combat mental health issues.

Morton is also energetic and a joy to watch. Her personality is engaging and it is very obvious that she is not only highly-trained, but does significant research on every subject she touches on.

Morton nurtures her community by providing a judgment-free place where people struggling with mental health issues can go and share their experiences without fear of being shamed or belittled. When she shares knowledge, she does it so that everyone can understand mental health a little better in order to continue to spread knowledge and help others. Morton also focuses a lot on mental maintenance rather than just treatment after the fact. To see this first hand, take a look at her videos on positive self-talk and self-care.

These are all reasons why Kati Morton is a vlogger we love.

Where can you find Kati Morton?

Kati has built her community network on a ton of different social media sites. This is the main way she interacts with her fans and answers questions that you see in her videos. If you are interested in getting involved you should check out and be a part of her growing group.

• She has her own website. Here you can join her forums and see all of the non-video advice she has given her followers. She also has her videos posted here and you can sort and search for videos by the various mental conditions you are interested in. Don’t be afraid to jump in and join the crowd as her forum is exceptionally warm, thoughtful, and always happy to help.
• Kati also posts inspirational pics and quotes as well as answers questions on Tumblr, anonymously and not. If you are looking for some sound advice or just need a laugh, be sure to check it out.
• Kati is also on Google+, Facebook, Twitter, Pinterest, and Instagram.

Mental health is a long journey of self-discovery and treatment. There is no magic bullet or cure-all that can fix your problems. Kati Morton’s insight provides a unique perspective into the mental health field and it is why she is a vlogger we love.

For a deeper dive into mental health issues, take a look at the resources at the National Alliance on Mental Illness.

When you go through a big personal crisis, it is easy to spend a large amount of your time obsessing over the details and consequences. It can be helpful to reflect, strategize, and make a plan by evaluating the possible outcomes. This is natural and can be a way to intelligently cope with risk. Those thoughts can become detrimental, however, when a person continues to rehash and brood on the memories of an event even after a course of action has been decided on. This is known as rumination.

What exactly is rumination?

Rumination comes from the Latin word ruminatus, which translates to when certain animals partially digest food, and store it to later return it to the mouth to continue chewing it. It’s a very useful process to help with a cow’s digestion, but it doesn’t work so well when the cud is our thoughts. Rumination is also used to describe a more psychological human-centric condition defined by Merriam-Webster as an:

“Obsessive thinking about an idea, situation, or choice especially when it interferes with normal mental functioning.”

Essentially, a person replays the same scene repeatedly like a broken record, which can then produce some ugly psychological issues in the process, while producing no positive benefits.

Those with high-stress jobs and who have undergone traumatic events are more likely to fall victim to rumination. It is also common for women to be afflicted more often than men due to cultural norms and taught coping mechanisms. It seems that certain people are prone to rumination because they have the inability to push thoughts out of their mind and believe they are gaining insight through the process.

Those with chronic pain conditions are also much more susceptible to this phenomenon as obsessive worry intensifies common pain-related conditions, such as depression, that can lead to a self-fulfilling cycle. The process of overthinking a condition or symptoms is a prime example of rumination, which can occur for some even when they are in a positive mindset. Research has also shown that rumination occurs frequently in those who suffer from chronic pain and it can be easily triggered by pain, sleeplessness, and negative emotion, which are quite common in pain patients.

Why is rumination so bad?

How can thinking too much be a bad thing? The simple answer is that rumination can steal hours away from you before you realize it is happening. It can also distract you from doing the things you enjoy and keep you from being present in the moment. Rumination focuses your attention on negativity and builds a pattern that intensifies future negative events and makes them seem more severe compared to others who do not ruminate frequently.

Here are a few things to keep in mind the next time you think rumination is a positive activity rather than a destructive one.

Increased stress

Rumination has the nasty effect of increasing cortisol levels, as constantly focusing on a negative event stresses the mind, which can translate to a stress response in the body. This can lead to some serious issues as prolonged stress is known to increase blood pressure, lower the immune response, slow the healing process, and increase weight gain.

Leads to depression and anxiety

A recent paper published by the University of Liverpool found that rumination and self-blame are integral factors that can contribute to turning negative events into depression and anxiety. So traumatic events can produce pessimistic thoughts, but it seems ruminating reinforces and prolongs these negative states to the point that it can develop long-term effects.

Reduces problem solving

A common story that people who ruminate tell themselves is that it is a helpful exercise that allows them to plan for the worst. According to a study by Susan Noel-Hoeksema, professor of psychology at Yale University:

“Rumination does not lead to active problem solving to change circumstances surrounding these symptoms. Instead, people who are ruminating remain fixated on the problems and on their feelings about them without taking action.”

Linked with hypertension

A study from the Journal of Behavioral Medicine shows a link between rumination and hypertension. The research indicates that ruminating negatively impacts blood pressure and prolongs the stress on the heart.

Teach me how to stop ruminating!

We can clearly see that problem solving is important, but rumination is something to avoid. But how do you kick this habit and free yourself from the rumination trap? Let’s take a look at some helpful tips that could be a great solution for you.

1. Be mindful

A big step to stop ruminating is to be aware of our thoughts and understand how they work. Learning to avoid rumination and obsessive thoughts can greatly impact your mental health. Trying meditative techniques like muscle relaxation and breathing techniques can also go a long way to beating back those bad habits.

2. Do mental maintenance

Some ways to incorporate mental maintenance into your life include:

• Be active: Try a nice walk or jog around the block
• Connect: Spend time with friends, coworkers, family, or neighbors
• Learn something new: A new skill set can build confidence and allow you to cross something off of your list
• Give unto others: An act of charity or a kind word can go a long way to helping your community and building your own self-worth

3. Let go

A major sore point for rumination is obsessing about things outside of our realm of influence. If you cannot control an event, it is best not to concentrate on it. Easier said than done, but a vital tool to develop. Try to create a small list of things you can accomplish and focus on making those happen instead.

4. Try therapy

Peter Kinderman, Director of the University of Liverpool’s Institute of Psychology, states:

“Psychological processes such as rumination and self-blame are amenable to evidence-based psychological therapy. Significant gains in mental health are achieved when people experiencing mental health problems are supported in achieving greater control over their own psychological processes.”

Have you ever fallen into the rumination trap? What helpful hints do you have for those trying to break the habit?

Anxiety is big, ominous, and difficult to pin down. Dealing with anxiety can feel like trying to hold up a crushing weight, physically and mentally. This is doubly true for those who suffer from a chronic pain condition as a study found that almost half of those with persistent pain issues also had one or more of the five common anxiety disorders.

Dealing with anxiety, every day tips

Many anxiety disorders share the same symptoms, such as excessive worrying, sleeplessness, panic attacks, and muscle tension, so it is possible to have multiple at one time. Currently, anxiety is one of the most common mental health problems in the U.S. and this problem is only growing. Dealing with anxiety isn’t something to take lightly and it is always a good idea to consult a medical professional if you feel like it is negatively affecting your life.

There are many treatment options that are being developed in the scientific community today. Some of these include excellent options such as medications and therapy, but there are also simple, holistic approaches you can take to help obtain a quiet mind. Here are some tips and tricks for dealing with anxiety that you can easily incorporate into your everyday routine to help create a better you.

1. Take time to relax

Making sure you spend part of each day doing something that fights off stress and anxiety is a vital tool for anyone. This can come in any form that you find relaxing, such as listening to music, doing yoga, playing with a pet, or a favorite hobby.

2. Eat right

Diet can have a large effect on your mood and general emotional state. It is always advised to never skip a meal and make sure you are eating healthy, energy-boosting foods. Always keep healthy snacks on hand just in case you need a pick-me-up.

3. Avoid alcohol and caffeine

While we are on the topic of diet, try to avoid these two as much as possible when dealing with anxiety. There are numerous studies that show that caffeine can antagonize anxiety disorders, particularly panic disorder and social phobia.

Alcohol can also have deleterious effects and worsen anxiety over time. While alcohol is a depressant it can mess with serotonin levels and other neurotransmitters in the brain to heighten the feelings of anxiety after the alcohol has worn off.

4. Take a breath and count to ten

Don’t underestimate the power of breath control, muscle relaxation, or other meditative techniques. Learning how to quiet the worrying feeling that comes with anxiety can be an invaluable tool, with benefits for both mind and body. Harvard Health published an amazing article on the benefits of deep breathing and how to introduce it into your daily routine.

5. Laugh, and then laugh some more

Laughter truly does have some amazing medical applications. While it isn’t a cure-all, there are tons of positive things it can do for you physically and mentally. According to the Mayo Clinic, laughter can soothe tension, improve the immune system, relieve pain, and lessen the effects of depression and anxiety. The next time you are caught in the trap of over worrying, remember to get in a good chuckle.

6. Use positive reinforcement and self-talk

Everyone talks to himself or herself occasionally and even more so when you are trying to overcome a difficult challenge or ordeal. So why not use it when dealing with anxiety? The next time you get caught up in a worrying loop, try to talk yourself down a little by saying, “I am feeling anxious, but it won’t last” or “I am safe and will be fine shortly.” This will be a difficult habit to pick up at first, but it can be quite soothing and help you take control.

7. Schedule time for worrying

An odd thought at first, but one that can help you focus on the day, knowing that you will have time for worrying later. Throughout the day, create a list of any worry that pops into your head. Then, set a time to review your worries such as twice a week. By the time you review the list, you will find some have resolved themselves, and those that are left can be prioritized and tackled one at a time rather than constantly scratching at the back of your mind.

8. Exercise

Doing a moderate workout can drastically reduce your feelings of anxiety. Working out requires concentration on the here and now instead of being caught up in all of the noise in your head. Plus, it has the added benefit of making you feel better physically.

9. Use a mental health app

Technology is a beautiful thing and it really is changing the face of medicine and self-care. If you want an easy way to track your anxiety and have calming exercises at your fingertips, check out the Self-help Anxiety Management app. If you are more interested in learning and practicing long term meditative techniques, then Headspace might be right for you.

10. Control your environment

A big trigger from some with anxiety is feeling like they have no control over future events, which perpetuates worry. One of the best ways to counteract this is to focus on controlling your immediate needs and space. Try cleaning the dishes or doing your laundry. Maybe shower and shave. These small accomplishments can go a long way in getting you out of your head to make you feel good.

Dealing with anxiety can be quite taxing. What tips and tricks do you use in your daily routine?

Anxiety is a word that is thrown around a lot lately. Have you ever been anxious? Have you ever felt nervous or uneasy in your life? Of course, you have; everyone has. No matter if it is from studying for an exam, expecting a child, or waiting to hear on the big promotion that you are up for at work, having anxiety occasionally is quite normal. It can actually be helpful by motivating you to push a little harder. But, the real question shouldn’t be do I have anxiety, but rather, do I have an anxiety disorder?

Do I have anxiety? Delving deeper into anxiety disorders

Since everyone experiences anxiety and nervousness, it can sometimes be difficult to nail down where exactly the lines lay between the two. However, there are certain symptoms that can help you identify what is natural anxiety and what is excessive. According to the National Institute of Mental Health there are numerous forms of anxiety, including generalized anxiety disorder (GAD), panic disorder, and social anxiety disorder.

Excessive worrying

This is the number one thing to look out for when diagnosing generalized anxiety disorder. The Mayo Clinic defines generalized anxiety disorder as a disorder that includes persistent and excessive anxiety and worry about activities or events, even those that are mundane. Furthermore, the worry must be out of proportion to the actual circumstances and affect how you feel physically. If anxiety is causing your emotions to inflict a lot of suffering and dysfunction in your life, you should see a medical professional immediately!

Sleep issues

We all have had sleep problems, especially the night before a big presentation or event. However, if you are constantly tossing and turning at night, anxiety might be the culprit. If you are finding yourself worrying and obsessing about problems in bed, specific or general, the problem could very well be anxiety. This general state of sleep deprivation can lead to increased sensitivity to pain, especially in those who have chronic pain conditions, which can then lead to a devastating cycle of sleeplessness and increased pain.

Chronic pain and tension

Constant muscle tension in different parts of your body can also be a big sign of an anxiety disorder. This includes areas such as the eyes, chest, joints, throat, and back or shoulders. The stress from anxiety can also cause major stomach problems and exacerbate conditions such as irritable bowel syndrome, which can be a serious problem for those fighting chronic pain. This pain can be so pervasive that those who experience these symptoms stop noticing how much strain their bodies are under on any given day.

Panic attacks

Imagine being in a calm, tranquil state and a split second later being overwhelmed with terror leading to a racing heart, breathing problems, chest pain, heavy sweating, hot or cold flashes, and tingling limbs. That is just a sample of what it feels like to have a panic attack. Luckily, these attacks usually take less than ten minutes to end, but can feel like a lifetime and leave a lasting psychological mark.

The terror involved in anticipating future panic attacks is also a key component in diagnosing panic disorder. Since panic attacks are usually triggered by a certain event or element, people with this condition tend to avoid the locations where they have had attacks in the past.

Avoiding social situations and being overly self-conscious

If the idea of social gatherings brings a high level of fear and anxiety with it, you might just have social anxiety disorder, also called social phobia. This is a relatively common disorder with 8% of the population suffering from it. It is also one of the most undiagnosed disorders according to a 2010 study.

Getting nervous jitters before public speaking is quite common as it is the number one fear in the U.S., so don’t think all anxiety is related to a disorder. However, if you feel like everyone is always watching and judging you in public situations to the extent that you worry about making conversation or eating and drinking you could be being experiencing social anxiety. This nervousness tends to manifest in blushing, trembling, nausea, sweating, or difficulty talking.

Do I have anxiety if I have some of these symptoms?

Most certainly not. Not all of these symptoms will be present in every manifestation of anxiety, and, while many can overlap between disorders, not all do and it is highly dependent on the person.

The exact causes of anxiety disorders are not fully understood by the medical community as of yet. Sometimes, it can be an indicator of an underlying disease, though it may also be an inherited trait. In general, anxiety disorders are triggered by a person experiencing a traumatic life event who is already prone to anxiety.

For more information about specific anxiety disorders, check out this report published by the Cleveland Clinic that details the symptoms broken down by the major anxiety disorders classified by the Diagnostic and Statistical Manual of Mental Disorders, fourth edition (DSM IV).

Should I see a doctor?

If you are worried about having an anxiety disorder, you are always advised to seek the advice of a medical professional as soon as possible. Here is a quick list of warnings signs:

• If worrying is persistently interfering with your work, relationships, or quality of life in general
• If your fear and worries are upsetting and difficulty to control
• If you have suicidal thoughts or behaviors
• If you battle with depression, alcohol or drug abuse, or have other mental health issues

Still not sure if anxiety is a problem for you? There are some pretty cool online resources you can tap into to help you gauge your own level of anxiety. Check out these two tests from Psychology Today and Anxiety Centre.

What struggles have you faced with anxiety? How do you combat it on a daily basis?

We all have had high stress and anxiety days and sometimes weeks at a time. This can come from happy events like pre-wedding jitters or job-related activities like prepping for a career-changing meeting. Did you know, however, that it was found in a 2012 survey that 66% of people feel similar stress levels from losing their phone? This new trend called “nomophobia” and is related to the question: Is cell phone addiction real? Nomophobia is being seen more and more across the world and has shown significant growth since a 2008 study showed that only 53% of people had this fear.

Is cell phone addiction real? 

Nomophobia, short for no-mobile-phone-phobia, is the fear of being without a mobile device, or more specifically, out of mobile contact. Simply put, it is a word for cell phone addiction. Currently, it isn’t listed in the Diagnostic and Statistical Manual of Mental Disorders, although there is talk of adding it to the next edition. Why can misplacing a cell phone lead to high anxiety, panic attacks, and distress in a person?

A prime factor can be contributed to how much dependency the average person has on their smart device. It is used for scheduling, organizing our lives, information gathering, staying in contact with loved ones, and much more. It is unsurprising that losing such a valuable tool would be a stressor. It is also believed that the major drivers for nomophobia are boredom, loneliness, and insecurity.

A recent study actually found that high engagement with a cell phone and the internet is linked with anxiety and depression as well as using devices as an emotional coping mechanism. The same research, however, did find that using your phone to alleviate boredom did not negatively contribute to anxiety and depression.

Nomophobia is a modern phenomenon that has only come about within the last decade because of the massive expansion and penetration of smartphones in the global market. Smartphones have become so necessary and ubiquitous, it is hard to tell if you are addicted unless you take the time to find out.

Do you have cell phone addiction and how bad is it?

Scientists from Iowa State University have come up with a “Nomophobia Questionnaire” to help measure and evaluate a participant’s nomophobia severity. It uses a 1 (strongly disagree) to 7 (strongly agree) scale to quantify this condition. The scale was developed by interviewing grad students and ascertaining their thoughts about their cell phones. There are 20 questions on the survey that were created using this data and they can be surprisingly revealing.

For example:

• If I could not use my smartphone, I would be afraid of getting stranded somewhere.
• I would be worried because my family and/or friends could not reach me.
• I would feel anxious because I could not check my email messages.
• I would feel nervous because I would not be able to receive text messages and calls.

The researchers from this study analyzed this data and found that there are four key components that make up nomophobia:

1. Poor or lack of communication with people
2. Loss of connectedness
3. Inability to retrieve information instantly
4. Loss of convenience

As a word of caution, this study is very new and there has not been a lot of research yet on all of the effects of nomophobia. So while there are negative side effects of heavy cell phone use, it is not yet proven that every aspect is a problem nor has there been an in-depth study on the benefits.

Now that we have touched on what nomophobia is and how it can be evaluated, why is it such a problem?

What are the consequences of cell phone addiction?

There are numerous side effects that can be observed from constant cell phone use. These can range from physical issues to mental health problems that can lead to chronic pain. Let’s visit each in turn.

The physical

Texting neck occurs when the neck is repetitively strained and is frequently caused by hunching over a smartphone. This can cause major pain to your neck, shoulders, and upper back in general. Robert Bolash, MD, a pain specialist at Cleveland Clinic notes:

“Neck muscles, in their proper position, are designed to support the weight of your head, about 10 to 12 pounds. Research shows that for every inch you drop your head forward, you double the load on those muscles. Looking down at your smartphone, with your chin to your chest, can put about 60 pounds of force on your neck.”

That is quite a lot of extra pressure on your spine and, on average, a person spends 700 – 1,400 hours a year in this position!

The mental

There have also been numerous studies that link bad posture (aka hunching over a cell phone) to other neurological conditions such as headaches and depression. There is also evidence that people who lose their phone can suffer from withdrawal. Finally, if you are still wondering is cell phone addiction real, a survey done by TeleNav, Inc. should provide a pretty strong case. This study found out some startling facts, such as one-third of participants would be more willing to give up a sex for a week than their smartphones. If that isn’t bad enough, one in five said they would rather go shoeless than phoneless for an entire week!

Tips and tricks to avoid the pain

Here are some quick ways to help fight the physical and mental pain that excessive cell phone use can bring:

• Try to look at your phone in the neutral spine position. Hold your phone up or only move your eyes down. If you need help, there is even an app called Text Neck that could be just the thing you need.
• Work on your overall posture. It will help with text neck and provides a host of other benefits.
• Stretch more. Take five minutes a day to work out your neck with easy exercises or go to your nearest yoga studio.
• Put the phone down. Avoid the issues all together by ditching your phone for a few hours. Taking time to go out and connect instead of staring at your phone will have loads of positive effects.

What do you think — is cell phone addiction real? What are your experiences with cell phone addiction and the pain it causes?

From stress to depression and beyond, some type of mental health issue affects millions of people in the U.S. Even those without a clinical disorder often face occasional anxiety or bouts of sadness they may not know how to handle.

For people living with chronic pain, treating the mind is just as important as treating the body. That’s because alleviating stress or sadness has the potential to reduce pain in some circumstances, even without taking medication or undergoing a medical procedure. In some cases, pain experienced in the body is a direct result of an emotional disturbance.

The link between physical and mental health is intricate and strong.

We dedicated April to exploring this interaction on Inside Pain. To kick the month off, we explored the nature of anxiety, the many forms it takes, its potential causes, and how it may worsen or otherwise affect a person’s experience of chronic pain. Hint: research shows the connection is powerful. Read What Is Anxiety? to learn more.

After exploring the roots of anxiety and how it manifests in the body, we talked about ways of treating this common mental health condition. The article 6 Treatments For Anxiety reveals ways to dissolve tension that range from the simple to more intensive. Many of the treatments included can be used right now so you can start feeling better immediately.

Later in the month, we dove into more detail about the deeply connected relationship between mental health conditions and pain. In the article, you’ll read about one doctor’s controversial take about the emotional source of lower back pain and discover the insidious way depression affects pre-existing physical conditions. At Arizona Pain, we don’t like to leave you hanging without solutions, so you’ll also learn ways to mitigate the risks so you can feel better and live your best life.

Chronic stress is another problem affecting a huge percentage of U.S adults and teens, and research continues to reveal just how harmful this mental state is to physical health. In How Does Chronic Stress Impact Health?, you’ll read how this natural response to outside stimuli can go awry and impact nearly every system in the body.

Which is worse for you: A high-fat, high-sugar diet or stress? Read this article and find out.

Now that we’ve got you stressed about stress, don’t miss 6 Healthy Ways To Respond To Work Stress. This post gives you easy ways to reduce tension by incorporating simple lifestyle changes and adopting new viewpoints to put things back into perspective. Ahhh. Doesn’t that feel good?

Now that you’ve learned to manage work stress, don’t miss 3 Mindful Practices To Dissolve Stress and Promote Happiness, the ultimate guide for learning how to live in the moment and leave tension behind. You’ll learn about a few ancient practices that continue to thrive, attracting thousands of new students every year who are searching for greater peace.

Researchers also say that spending time in nature is an excellent way to reduce stress and promote mindfulness.

April is a perfect time to enjoy the great outdoors because Earth Day is this month!

In Find Your Center On Earth Day, you’ll learn about the history of the day that started an entire movement and find easy ways to celebrate the planet.

Once you’ve gotten your nature fix, you may be feeling ready to step outside your comfort zone. Those feeling a little adventurous and ready to take stress reduction to the next level won’t want to miss 5 Fun, Unconventional Therapies For Emotional Healing.

This article highlights some out-of-the-box ways to release long-held tension. Whether you’ve tried the more conventional ways and found they didn’t work or are just looking for a fun experiment, you’re bound to find new ways to venture further on the path towards tranquility.

Those readers who may be enduring tough times may be interested to read about a special tool psychologists have long used to gauge how likely a person is to experience a stress-related health event. Now you can use this same tool to measure your own risk. The Holmes Rahe Stress Scale gives numerical values to major life events. Add up the points and measure your health risks.

Those high at risk may want to pay extra special attention to this month’s articles about mindfulness and stress reduction because you have the power to influence how you respond to stress. Reduce stress and improve your health.

Mindfulness practices become more effective with practice. Start today and lower your risk for stress-related health problems.

Anxiety and stress may have reached epidemic proportions as people nationwide struggle with juggling work or school, family obligations, financial worries, or other life tribulations. Meanwhile, people with serious mental health illnesses are also struggling to live their lives, but without the extra support they need. Unfortunately, many people with psychiatric illnesses end up incarcerated.

The prisons have essentially become the country’s mental hospitals, some experts say, but the guards aren’t equipped to handle the needs of the mentally ill. Learn more by reading Behind Bars: The Mental Health Crisis In Prison.

Another disparity present in modern day health care is the availability of care for minorities and special populations. April is National Minority Health Month, a campaign that seeks to raise awareness about shortfalls in care for some of the most at-risk populations and promote ways to promote appropriate care for all. In this article, you’ll learn about the main initiatives happening in April and read about some of the surprising cultural differences keeping doctors on their toes as they try to better serve patients of all ethnicities.

Arizona Pain is dedicated to serving people of all colors, races, and shapes. We strive every day to improve medical care in our corner of the world. With that in mind, we recently opened a downtown Phoenix office catering to the Hispanic community, where Latino patients will find Spanish-speaking doctors who are well-versed in the community’s cultural nuances that affect quality of care.

Meanwhile, rural Arizona faces a critical doctor shortage, and we’re happy to have opened two offices in the northern part of the state. Read about those happenings and Arizona Pain’s latest research news in this month’s post.

If you’re interested in reading more about the state’s ongoing doctor shortage and how it could impact you, don’t miss this month’s article, which also includes the latest medical research and technology news happening in Arizona.

What was your favorite Inside Pain article from April?

Image by NEC Corporation of America

For years, health experts have told people that constant connectivity to email and Internet via a smartphone can cause overwhelm and lead to anxiety. Now, researchers are finding ways that smartphone technology can help people heal from mental disorders including anxiety and prevent others, such as dementia.

Research published in the journal Clinical Psychological Science reveals that a new cognitive therapy-based app holds promise to reduce anxiety. Meanwhile, existing technology, such as Lumosity, allows people to exercise their minds online and through a smartphone app to ward off dementia.

Playing games on your smart phone provides more than amusement, it can also reduce anxiety and improve memory.

Benefits of the anxiety app, called Personal Zen, include the ability to forgo expensive, time-consuming, and often intrusive forms of traditional therapy. The free app costs less than therapy, fits in your pocket, and accompanies you throughout your day.

Personal Zen is currently available only on the iOS platform. It’s in beta stage, which means researchers are still working on it. When you first open the app, you hear calming, Zen-like music and see a field of green grass. Friendly and angry cartoon faces start appearing in the field, and a trail of grass appears after the friendly face dips from view. Trace the trail with your finger, and the field clears to start the process again. The idea is to focus on the friendly face, because that’s where the grass will appear, even if you look at the angry face first.

The technology is based on an emerging type of therapy called attention-bias modification training. The theory is that stressed out people are more likely to pay attention to the very things that stress them out—work overload, annoying family members—while people better able to manage stress develop the capacity to ignore or overlook those triggers. By playing the game, you learn to ignore angry faces.

Current research focuses on the benefits of 25 to 45 minute sessions of playtime, but scientists are looking to see if shorter periods, say ten minutes, could provide the same benefit.  Researchers also aren’t sure if the technology could help people with full-blown anxiety disorders. They consider it more of a “cognitive vaccine” against stress and tension.

Emerging app-based therapy holds promise to help people with disorders beyond anxiety, including addiction and depression. 

Meanwhile, Lumosity exercises cognitive abilities, helping people ward off dementia. The game is part of Lumosity’s Human Cognition Project, and so people who play are also helping researchers further cognitive research. The program, developed by researchers, involves a series of games that strengthen memory, attention, and ability to respond quickly to changing circumstances. The idea is that by exercising your cognitive skills, you strengthen them.

Do you use apps to help you manage anxiety or improve brain functioning?

Image by John Karakatsanis via Flickr