Hope versus anxiety

In the late 1960's, American psychologist Martin Seligman developed the concept of Learned Helplessness, as he observed the behaviors of both animals and humans. This concept assumed some relevance in the field of mental health, being one that many may recognize by essence, even if not by name.

What is this learned helplessness, then? Seligman noted that when people are subjected to an unavoidable stress and discomfort for a long time, such as the stress many of us face daily in our frantic lives, they start behaving as if there is nothing they can do to help themselves out of their unpleasant circumstances. As time goes by, people simply resign themselves from even trying to improve things, conforming to whatever is hurting them... sometimes, for a long time after the actual ability to change things has been restored to them. It is something akin to a depressive state.

People sometimes learn to feel this way, that they have no control over the outcomes of things in their lives... one day they simply conform to being towed daily by their external circumstances. Well, if truly nothing can be done, then acceptance can be positive... but often, something CAN be done to improve, even if only a bit. If we can't see it, then we should ask for other people's opinions, since someone looking from the outside in can have a clearer perspective. But for it to be possible, we first need to believe it, and to understand that however small the improvement may be, it is still worth it: the smallest of things can sometimes do the greatest of differences.

In our quest to deal with our anxieties, it is important to constantly remind ourselves that we CAN change things. Even if there is no clear path to a best-case scenario, we can at least attempt make our own lives a bit better, little by little, one thing at a time. Realizing that today is today, tomorrow will be a bit better... if we just do something to make it that way.

(PS: Avoidance of feared situations is seldom the best solution, if that's the first thought that came to mind.)

The important thing is to not let yourself fall into a learned helplessness: Hope is more than just a word, if only you hold on to it. "Action" equals "possibility of change".

Panic and Heat

It is widely known that humour disorders, more specifically depressive states, are more common when the cold season arrives. Temperatures go down, there is less light, the days are shorter (equals less exposure to the light of the Sun or none at all), and the weather is usually uninviting, which means that for the most part we have to remain indoors. All of these factors can contribute to people feeling depressed.

It is less known, however, that panic attacks are more frequent in the hot seasons, or when there are abrupt changes in temperature. In the current absence of a definitive explanation to this statistical tendency, it is assumed that these are triggered in part by a similarity between the bodily response to heat and to anxiety or fear: as body temperature rises, the normal response is sweat, an increased heatbeat, and an increased difficulty in breathing (sounds a lot like anxiety as well, doesn't it?).

Panic attacks can manifest themselves as difficulty in breathing, a pain in the chest, dizziness, tingling in upper and/or lower limbs, increased heartbeat and sweating. The first reaction for many people, as the heart begins to race, is that there might be something wrong with them. In turn, this increases anxiety, which deepens both the symptoms and the fear the person feels, in a anxious loop... and thus conditions are set for panic.

A small reminder that the physical environment plays an important role in our mental health, as well, along with many other factors.

White Coat Syndrome

Today were going to talk about another common anxiety problem, that's also not included in the ranks of the anxiety disorders: it is called "white coat hypertension". Or more commonly, "white coat syndrome".

Described simply, it refers to increased anxiety and anxious symptomatology when one is in a medical setting, resulting in an higher blood pressure. Many people experience it, so if you do too, know that you're not alone.

Both patients and professionals should be aware of this anxious condition, since it actively influences the measure of blood pressure. If you have this syndrome, be sure to let your doctor know, so that he may correctly interpret the results he will collect.

What distinguishes this kind of hypertension from the more constant type is that this one occurs exclusively in medical settings, and not in other contexts such as at home or work, making it a bit trickier to diagnose and address properly. If you experience constant high blood pressure, inform your doctor. The important thing to remember is that high blood pressure, whatever the cause, should always be checked and treated.

White coat syndrome should also be distinguished from Social Anxiety Disorder, in that this anxiety is not caused by social interaction, but by the antecipation of being examined by a doctor. From there derives the name given to it: the anxiety is usually provoked by the presence of people in white coats (doctors, nurses, etc.), or more accurately, by the reactions your mind has when presented with medicine-related stimuli.

If you suffer from this problem, you may want to complement the treatment your doctor prescribes, by trying to find different coping strategies to help you manage your anxiety. Most important of all, don't avoid medical appointments on account of the anxiety you feel... your health comes first, always.

[Plus, on the positive side, exposure to the feared situation (when it is safe to do so) is often one of the best ways to sucessfully desensitize yourself against anxiety. Knowing that may not give a lot of comfort when one is in the midst of the feared situation, but after the anxiety is gone it may.]

Here are some simple coping strategies you may want to try:

- Make use of distraction techniques... these can help you to take your mind off the automatic thoughts that cause you to feel anxious;

- Avoid eating or drinking stimulant foods and drinks, as they have the potential of increasing your anxiety;

- Breath control (more on that soon): breathe slowly, to the count of 3, constantly focusing your mind on the breath, as it flows in... and as it flows out again to the count of 3.