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The Hidden Causes Of Eating Disorders: It’s Not What You Think

Leave a Comment / Anxiety, Miscellaneous / Inner Space Team / March 23, 2024 / binge eating, emotional eating, feeling low, managing emotions

The world often sees eating disorders as just a food and weight issue. But for you, the one struggling, it’s likely way more complex. When you delve deeper into the interplay between food and your self-perception, there is an intricate web of causes of eating disorders. Understanding the deeper “whys” behind your struggles can be a powerful tool in your journey towards recovery. In this article, we will uncover the psychological defenses and factors that may be contributing to eating disorders. What Is An Eating Disorder? Eating disorders aren’t about the food itself, but about a complex relationship with it and your body. It’s deeper than just counting calories – it’s about intense guilt and shame over having a small treat. While the types of eating disorders differ, one common thread is the overwhelming focus on food and body image. Understanding how this pattern developed is the first step towards recovery and a healthier relationship with yourself. The Hidden Causes of Eating Disorders We all have patterns in our lives, some helpful, some not so much. But why do we stick to these unhelpful patterns? Below are a few reasons why eating disorders emerge. Remember, there is no one single reason that can cause an eating disorder. Eating disorders can be caused due to a complex interplay between nature, nurture, and how the mind works. However, learning about the often ignored aspects of eating disorders can aid in your journey towards recovery. 1. Viewing Food As A Reward You might find yourself reaching for food after a long, draining day at work, a heavy meal offering a sense of comfort and reward. It’s like a promise you make to yourself: “Get through this, and you can have a treat.” Food becomes a bargaining chip, a way to motivate yourself and feel appreciated in the face of challenges. However, if you are struggling with a pattern of disordered eating, this tendency can backfire. Slowly, every difficult situation becomes a reason to indulge and overeat, resulting in eating disorders like bulimia and binge eating. The temporary comfort from that heavy meal can’t truly address the underlying stress or exhaustion. In fact, it might even leave you feeling worse, trapped in a cycle of emotional eating and self-blame. 2. Using Food To Gain A False Sense of Control Life throws curveballs, and sometimes, it feels easier to control something, anything. Food can become that source of control, especially during stressful times like moving to a new city or being in a new job. The unfamiliar can be overwhelming, and the routine of restricting food can feel like a way to manage the chaos. But like trying to control the weather, this sense of control is ultimately an illusion. Avoiding new experiences and clinging to rigid eating patterns, however comforting in the short term, can contribute to eating disorders like anorexia, where anxiety manifests as a need for extreme control. Often control is a pattern formed by past traumas. If you have experiences of feeling completely out of control or helpless as a child, or even traumatized, abandoned, or abused, you may develop unhealthy control patterns, trying to manage and control everything in your surroundings. Such control can also get manifested as control of food, and can lead to anorexia- like tendencies where you control and develop perfectionism around food to the extent that it occupies a great deal of your mind space and leaves you with little energy to focus on other things in your life. 3. Using Food To Detach and Dissociate Ancient Buddhist wisdom tells the unhelpful patterns we indulge in, like eating disorders for example, are often a way to avoid pain and suffering. We might turn to food for comfort, seeking a temporary escape from overwhelming emotions like loneliness, sadness, or fear. For example, imagine going through a tough breakup. You’re dealing with a wave of emotions that feel impossible to handle – the heartache, the emptiness. In that moment, a tub of decadent chocolate ice-cream might seem like the perfect solution, numbing the pain, one scoop at a time. On the other end, becoming “food-focused” as seen in anorexia- that is, being focused on what goes in and measuring everything, becomes a way of not sitting with the difficult stuff in your life. Thus, food can be a way to avoid or detach, either by using it to numb yourself by indulging, or by being too focused on food to avoid feeling your emotions. While enjoying food with friends or indulging occasionally is totally okay, using it to constantly numb emotional pain can become counterproductive. It might feel like you’re moving on, but those difficult emotions are still there, buried beneath the surface. Over time, this pattern of ignoring your feelings can be one of the reasons that contribute to an eating disorder. 4. Using Food To Attain Perfectionism Our society and social media bombards us with distorted images and unrealistic expectations, making it easy to feel inadequate and fall prey to the trap of perfectionism. Individuals struggling with eating disorders may base their self-worth solely on their appearance. The eating disorder then becomes a relentless pursuit of an unattainable ideal, offering a temporary sense of validation and achievement. However, in the long run, this pursuit distorts and negatively affects your body image. 5. Becoming The Harshest Critic You Know Imagine looking in the mirror and hearing that critical voice calling you names. It might then turn its attention to your body, fueling negative self-perception. This relentless negativity could be your inner critic trying to shield you from potential hurt by others. The logic might be: “If I hurt myself first, others’ words won’t have the same power to wound me.” This self-inflicted pain, through binging or restricting food, then becomes a twisted form of self-protection. 6. Using Food To Punish Yourself In eating disorders, food transforms from a source of nourishment into a tool for self-inflicted punishment. Imagine feeling overwhelmed by stress or a perceived failure, and instead

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Exploring The Link Between Agoraphobia And Panic Attacks

Leave a Comment / Anxiety / Inner Space Team / September 7, 2023 / anxiety disorder, how to cope, mental health, panic attack, panic disorder, restlessness, self help

What is Agoraphobia? Agoraphobia comprises two words of Greek origin. “Agora” means “open or public space” and “phobos” means fear. Thus, agoraphobia is a type of anxiety disorder that refers to the fear of open or public spaces, where you feel you won’t receive any help or can’t escape. If you experience agoraphobia, you may feel helpless and trapped in public spaces or in crowds. You may feel like there would be no one to help you if something happens to you. You may also feel like you will lose control in public spaces. Eventually, to avoid these overwhelming fears, you may avoid public spaces. You may also avoid going out of your house. This can negatively affect your personal relationships, work, or school. Agoraphobia is a scary, difficult experience for those who go through it. Yet, people many people are unaware of this disorder and its connection to panic attacks. This article explores this relationship between agoraphobia and panic attacks. We talk about why it is important to identify agoraphobia, and the consequences of neglecting it. We will also guide you through some ways through which you can manage agoraphobia. Symptoms of Agoraphobia Agoraphobia is a form of anxiety disorder. Therefore, when you think about or visit public or open spaces, you may experience extreme anxiety. Agoraphobia symptoms often overlap with symptoms of anxiety and a panic, making it difficult to make sense of. If you are experiencing agoraphobia, you may notice the following symptoms when you are in, or imagine being in open, public spaces: Fear of losing control in a public space Fear of not receiving help when needed Fear of being trapped in a public space Fear of being away from home Fear of being in crowded and open spaces These fears can be suffocating and overwhelming for you. As a result, you may experience feelings of anxiety and panic. Sometimes, the fear can be extreme, and can result in a panic attack. Due to the persistent and extreme anxiety, you may begin to avoid stepping out of your home. Going out alone to do everyday tasks can seem terrifying without a companion. And thus, you may spend most of your time at home as your fear holds you back. What Are The Common Triggers For Agoraphobia? There is a misconception that agoraphobia happens only in public spaces. There are other situations that can trigger agoraphobia as well. Agoraphobia manifests often in places such as: Shops, theaters, malls, hospitals, restaurants Public Transport Crowded Spaces A line or queue Enclosed spaces such as elevators or cubicles These situations can trigger a panic attack, or can cause anxiety symptoms like shaking, sweating, nausea, rapid heartbeat, and shallow breathing. In a world that constantly requires you to step out of your home to get tasks done, it may be difficult for you to manage things like school, work, travel, or visits to the hospital. What Is The Relationship Between Agoraphobia And Panic Attacks? There is a strong relationship between agoraphobia and panic attacks. Agoraphobia can often arise as a result of repeated panic attacks. Experiencing frequent panic attacks, especially in public spaces, can make you fear having a panic attack in public again. You may worry about not receiving help, or losing control in public. These fears can bring up feelings of helplessness and embarrassment. Sometimes, the fear of having a panic attack in public can be intense enough to trigger another panic attack. This creates a vicious and endless cycle. Therefore, the anxiety about having a panic attack becomes even more difficult to manage than the actual panic attack. You may become highly sensitive to any situation that could potentially lead to another panic attack. This sensitivity can make you avoid being in public spaces, thus leading to agoraphobia. The core of agoraphobia and panic attacks are anxiety. It is therefore important to handle the underlying anxiety in order to manage the symptoms of the anxiety disorder. Working with the anxiety and its root cause will subsequently reduce the panic and the agoraphobia. Are your anxieties holding you back? Counseling can be a great tool for you to manage and overcome agoraphobia and lead a happy, stress-free life. We are here for you. Book an Appointment Managing Agoraphobia Treating Agoraphobia and other anxiety disorders have a lot to do with regulating the nervous system, and addressing the underlying anxiety. But, How do we regulate our nervous system? Some of the best ways to do this is to: Adopt a self-care practice: Incorporate meditation, mild exercise, and mindfulness into your everyday life. These practices can reduce your stress levels, heart rate, and release happy hormones into your body. They are simple, yet effective, ways to heal from within and manage your anxiety. Go for Therapy: Therapy is a great way to seek professional guidance to manage agoraphobia. Therapists can work with you to understand the underlying patterns of thinking that contribute towards your fear of public spaces. The ideal way to treat agoraphobia would be a combination of a good self-care and self-help regime, counseling, and medications, if required. By using these techniques and with time, you will be able to manage agoraphobia and lead a joyful life. Counseling And Therapy For Agoraphobia At Inner Space, we believe that managing agoraphobia requires a multi-dimensional approach. Therefore, our therapists help you observe the underlying patterns of negative thoughts and beliefs, and regulate your nervous system and body through relaxation and somatic therapies. It is important to find the right therapist to help you through an anxiety disorder, such as agoraphobia. Going for counseling can help you learn ways to manage everyday stress and reduce symptoms. Anxiety disorders can be a tough experience to go through. However, with the right support, you can manage agoraphobia and live your life with ease. Self-Help Techniques For Agoraphobia There are numerous self-help techniques you can do by yourself to manage some symptoms of agoraphobia. Performing these techniques, along with therapy and/or medication, can improve your ability to manage the

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Navigating Panic Attacks: A Guide To Successfully Solving The Panic Puzzle

Leave a Comment / Anxiety / Inner Space Team / August 24, 2023 / agoraphobia, anxiety disorder, fear of public places, how to cope, panic attack, panic disorder, restlessness, stress management

A panic attack can be a scary and confusing experience to go through. During a panic attack, you can feel like your heart is beating faster and you are losing control. Panic attacks usually happen without any immediate or apparent reason. It can occur even if you are relaxed. Some of the main signs of a panic attack are: Feeling breathless Feeling like you are losing control over your mind and body Having cold sweats Feeling numb in various parts of your body Heaviness in the chest Rapid heartbeat or palpitations Having blurred or tunnel vision. Explaining the feelings and sensations that come with a panic attack to another person can be very difficult. Moreover, it can also be difficult for you to make sense of the experience of a panic attack. The immense anxiety, the suffocation, breathlessness, and disconnection with things around you can feel tough to put into words. Panic attacks can also make you feel like they can happen again. This can even cause to avoid certain places due to the fear of it all coming up again(agoraphobia.) This article highlights some of the strategies and things you can do when you are going through a panic attack. We also take you through certain lifestyle changes you can make to prevent panic attacks in the future. Thus, this article can be used as a “Guide on Panic Attacks.” What Causes Panic Attacks? While panic attacks may feel threatening and fatal, they could be a way for our body to cope with underlying anxiety. Our mind constantly watches out for, and protects our body against threats. These threats could be external like an animal running behind us, writing an exam, going through a break-up, or experiencing abuse. It could also be internal, like our own anxious thoughts, or feelings of anxiety. When our mind detects a threat, our body can go into overwhelm and this can manifest as a panic attack. Over time, people having panic attacks often develop a fear of panic attacks. They are afraid that an attack may come on anytime. The Invisible Underlying Cause of a Panic Attack Most often Panic Attack is the result of a chronic and suppressed anxiety. There is a non-acknowledgement or denial of the anxiety or a lack of addressing it, which then gets converted into a panic attack. Once a panic attack has occurred the fear of panic attacks itself, feeds the anxiety further, which can lead to further panic attacks. Often, the fear of panic attacks itself is used to displace and disguise the actual anxiety. The real reason for anxiety continues to be unaddressed or denied and instead the person continues to fear getting more panic attacks. The symptoms of a panic attack move our attention away from our distressing thoughts and feelings. Our body produces these strong symptoms of chest heaviness, shallow breathing, and palpitations, to take our attention away from our anxiety. After experiencing repeated panic attacks, we may develop a fear of having them again, and it may lead to fear of going to public spaces. The fear of panic attacks and avoidance then becomes the focus of our lives. And the real reason for our anxiety does not get processed. This invisible and often very real reason for panic attacks is not addressed even by mental health professionals. Thus, we need a sustainable resolution that can help us with the symptoms of panic attacks, while also addressing the root causes of it- which are leading to anxiety and stress. What To Do When You Are Experiencing A Panic Attack Panic attacks happen suddenly. It can be an overwhelming experience. But, there are some ways to reduce the extreme sensations we feel during a panic attack. Here are some steps you can follow to reduce the intensity of a panic attack: Be aware of your experience: The first step towards reducing the intensity of a panic attack, is to know that you are going through one. This will help you feel less anxious, as you are now aware of your experience. Focus on your breathing: One of the first signs you notice in panic attacks is difficulty in breathing. To work through this, inhale deeply through the nose. Then, exhale through the mouth. Focusing on your breathing can make you feel more grounded. As a result, you feel more in control of the situation. Find a comfortable place: Panic attacks can be an uncomfortable experience. Moving to a location that is airy, quiet, and spacious can put you at ease. Use Ice: Using ice is a less-known way to handle panic attacks. You can rub ice cubes on your palms, wrists, face, or neck. You may also use cold water if ice isn’t available. Ice acts like a mild “brake” to make you focus less on what is going wrong. It helps you pay attention to your surroundings. Use your sense organs: Sense organs pick up signals from our surroundings. You can guide your sense organs to pick up signs of safety from your surroundings. These signs from the sense organs can help you feel safe in your body during panic attacks. The 5-4-3-2-1 method helps use our sense organs during a panic attack. The process works as follows: Focus on your breathing. You can do this yourself or have someone guide you through it. Look around and notice five things you can see. Notice the colors, patterns, and shapes of the objects you see. Next, pay attention to four things you can touch. And focus on them, and bring your mind to how the objects feel in your hands. Now, notice three things you can hear. Notice the sounds around you and bring your attention to them. The next step is to bring your focus to two things you can smell. Find something like coffee, lime, perfume, or essential oils that have a distinct scent to draw your attention to. Finally, find one thing you can taste. Notice what flavours and textures stand out when

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Obsessive Compulsive Disorder: Overcoming The Constant Battle In Your Mind

Leave a Comment / Anxiety / Parvathi / August 8, 2023 / anxiety disorder, mental health, Obsessive Compulsive Disorder, OCD, self help, stress management

OCD is a deeply misunderstood disorder. Often, we see people around us referring to someone as being “extremely OCD,” when they are talking about someone who is keen on cleanliness and order. When people talk about OCD, they tend to miss out on the more difficult, less-understood parts of it. It is much more than being a “neat-freak.” Learning more about the actual symptoms of OCD can help you understand the disorder better for yourself and others around you. This way, you can seek the right type of help and be aware of the signs of Obsessive Compulsive Disorder. This article is a guide to understanding what Obsessive Compulsive Disorder, or OCD, is, its symptoms, treatment options, and ways to manage it. What is Obsessive Compulsive Disorder? Obsessive Compulsive Disorder is an anxiety disorder where you can have repeated thoughts in your mind, which causes you extreme anxiety. These are known as “Obsessions.” As a result of these thoughts, you may feel anxious. And to feel better, you may find the need to do something. These are referred to as “Compulsions.” If you experience OCD, you may also experience severe anxiety, guilt, and difficulty in leading a normal life. Thus, it would be incorrect to assume that someone who is simply particular about being clean and orderly has OCD. Common Obsessions in Obsessive Compulsive Disorder Obsessions are repeated, intrusive thoughts you may experience. These thoughts could be shameful, scary, or worrying in nature. Sometimes, people may also have obsessive thoughts that go against their cultural and religious beliefs. Obsessions aren’t simply “thoughts.” Obsessions are relentless thoughts and ideas that can keep bothering you and cause you a lot of discomfort. They are difficult to get rid of. While obsessions may vary with each individual, there are some common obsessions that occur in OCD. These are: Fearing that you will be contaminated with germs, or that you will be dirty. Having unacceptable intrusive thoughts about sex and religion that goes against personal and societal beliefs. Feeling like everything should be symmetrical, in order, or be “just perfect.” Worrying excessively whether you or someone you know may experience something awful (like death or an accident.) Many people may experience a fear of losing their loved ones, or may have sexual fantasies, or may feel like everything should look neat. These are quite common and normal. But, these thoughts turn into obsessions when they become intrusive and keep you from having a healthy life. Common Compulsions In Obsessive Compulsive Disorder Also, at times obsessions can feel extreme, immoral, or unacceptable. You may feel like you are unable to control or get rid of it. So a way to reduce the anxiety we feel from these thoughts is to do certain things or “compulsions.” Compulsions are actions you do to reduce the anxiety, fear, or shame created by obsessive thoughts. Some of the common compulsions are: To feel more clean and free from germs, you may repeatedly wash your hands with soap, sanitize your hands, take frequent baths, or you may avoid sharing items with others. To reduce unacceptable thoughts of sex or religion, you may pray more, or use certain rituals to avoid the thoughts. To manage the thoughts of things being perfect, you may ensure that you follow a strict routine, you may spend a lot of time ensuring things are in correct order. To handle the fear of something dangerous happening to you or your loved one, you may repeatedly check if you or others are safe. You may look out for weapons, or check if there is anything that may cause harm. Compulsions are not just “habits.” They are a response to the overwhelming fear and anxiety you may experience from obsessive thoughts. Compulsions can impact your self-esteem, ability to function normally, and may cause you to avoid situations or people that can trigger these feelings. You may feel deeply guilty, conscious, or shameful of what your mind tells you. You may also feel powerless over your mind. However, OCD is a completely manageable condition. With the right support and professional help, you can address the root cause of your OCD, and work towards a peaceful and happy life. What Causes Obsessive Compulsive Disorder? Like other Anxiety Disorders, OCD is also deeply rooted in anxiety. These anxieties could be deeper fears about losing control, dying, or may fear being unattractive or unloved. Since these anxieties are too painful, uncontrollable, or difficult to process, our brain creates ways to gain a sense of relief and control over the anxiety. Thus, acting on the compulsions can bring us temporary relief from the anxious, obsessive thoughts. OCD also protects us by making us avoid things that trigger our fears. For example, those who may experience fear of being contaminated may avoid using common items, or visiting public places. OCD can be caused due to genetics, or may be linked to stressful life events. It may also co-occur with other anxiety disorders. We understand how disturbing, exhausting, and difficult OCD can be. However, with support and time, you will be able to manage these obsessive thoughts without feeling deeply anxious. Are your anxieties holding you back? Counseling can be a great tool for you to manage and overcome Obsessive Compulsive Disorder and lead a happy, stress-free life. We are here for you. Book an Appointment Managing Obsessive Compulsive Disorder OCD is a condition that can be managed with the right kind of self and professional support, and lifestyle changes. We have mentioned some ways OCD can be managed below: Since OCD is an anxiety disorder, it can worsen with stress. Therefore, following a healthy diet, exercising, and taking up hobbies can reduce your stress levels and OCD symptoms. Meditation and Mindfulness are great tools for you to stay focused, present, and feel less stressed. Performing deep breathing and mindful awareness exercises can make you feel more in control of the situation. Sometimes being simply aware that you are having an obsessive thought can put

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Understanding Anxiety Disorders and How To Manage Them

Leave a Comment / Anxiety / Parvathi / July 27, 2023 / anxiety disorder, managing emotions, mental health, negative emotions, self help, symptoms of anxiety

Anxiety is a common emotion that many of us are familiar with. We may all experience it on certain occasions that may be stressful. This is why not all anxiety is an anxiety disorder. However, when anxiety builds up over time, and is ignored, it can manifest in different ways. There are some common ways how unprocessed anxiety manifests in our lives, and these are known as anxiety disorders. Anxiety Disorders can cause a great deal of stress while carrying out daily activities. Normally, anxiety is a helpful emotion that warns us when we are under threat. But when we experience excessive anxiety, it starts to take control over different parts of our life negatively. The key to managing your anxiety disorders is to understand them. In this article, we look through the different anxiety disorders, and ways you can manage them. Managing anxiety is essential to help you overcome anxiety disorders and lead a well-balanced and peaceful life. When Is An Anxiety Disorder Diagnosed? “Feeling anxious” is considered to be an anxiety disorder when your anxiety starts affecting your daily life. With Anxiety Disorders, anxiety takes the center stage of your life. You may spend most of your time managing or worrying about certain symptoms coming back. For anxiety to be considered a disorder it must be so much that it impacts your social and work life. With anxiety disorders like Obsessive Compulsive Disorder, you may worry about your intrusive thoughts. This may lead you to engage in compulsive behaviors. On the other hand with Panic Disorder, you may begin to worry if a panic attack may occur again. You may also begin to avoid public spaces due to your fear of getting a panic attack. This fear of public spaces is known as Agoraphobia. Excessive anxiety can manifest in multiple forms. Therefore, there are different types of Anxiety Disorders. Types of Anxiety Disorders The core feature of all anxiety disorders is unresolved anxiety. This anxiety can be overwhelming and deep-rooted, and we may be unable to process or sit with it. Therefore, our mind and body bring out various symptoms to distract us from the anxiety. These symptoms over time, turn into Anxiety Disorders. They are of the following types: Generalized Anxiety Disorder: Generalized Anxiety Disorder or GAD involves extreme fear or worry in almost every aspect of life. You may also experience certain bodily symptoms such as tiredness, muscle pain or stiffness, and a change in sleep and eating patterns. Social Anxiety Disorder: In this disorder, you may avoid social situations, or you may find social settings overwhelming. You may avoid speaking in public, socializing with people, or avoid eating in public. Panic Disorder: Panic Disorder involves repeated panic attacks. A panic attack is a sudden onset of extreme fear and distress in the mind and the body. It causes sweating, palpitations, chest heaviness, rapid breathing, and a fear of losing control or dying. It can be an extremely frightening experience, and it may make you worried about having another panic attack. Agoraphobia: Agoraphobia is a fear of being in public spaces. It is a fear of not being able to escape, or not receiving help. It could happen on its own, or as a result of a panic disorder. Agoraphobia with a panic disorder may cause you to worry about having another panic attack in public, and not receiving help. This can make you avoid getting out of your home, or you may only leave with a companion. Phobia: Phobias are fear of specific things, situations, or people. A fear is called a phobia when what you fear isn’t usually harmful. Some common examples of phobia are the phobia of blood, certain animals, insects, water, and flying. Separation Anxiety: This is the intense fear of being separated from a close one. If you experience separation anxiety, you may try to stay as close as you can with the close one. You may also worry if you may lose them, and may have nightmares of losing them. Thus, anxiety shows up in various forms which are broadly termed as “Anxiety Disorders.” To treat anxiety disorders, you will have to address the deeply rooted anxiety within you. It is only then you may find relief from the symptoms of anxiety. Medication for Anxiety Disorders: Is It Necessary? Whether medication is necessary for anxiety disorders or not depends upon the severity of the symptoms and the extent of dysfunction these symptoms bring to your life. Sometimes, you may deal with severe anxiety which may produce extreme symptoms. If these symptoms disturb multiple areas of your life, then medications become necessary. Medications help to treat and manage the symptoms of various anxiety disorders. Medications like benzodiazepines, for example, can help with the rapid heartbeat and anxiety during panic attacks. However, treating anxiety has a lot to do with regulating the nervous system. Medications only help the symptoms of the anxiety disorder and may be very necessary to manage the difficulty for a while. However, the deep rooted issues leading to the anxiety disorders can only be worked through by therapy and regular relaxation, meditation and other self-management practices. Are your anxieties holding you back? Counseling can be a great tool for you to manage and overcome your anxiety and lead a happy, stress-free life. We are here for you. Book an Appointment Counseling And Therapy For Anxiety Disorders At Inner Space, we believe that treating anxiety requires a multi-dimensional approach. Therefore, our therapists help you observe the underlying patterns of negative thoughts and beliefs, and regulate your nervous system and body through relaxation and somatic therapies. Learning to handle anxiety requires learning to process fears and sit with difficult emotions. These practices are crucial to overcoming anxiety and taking charge of your life again. A good and qualified therapist can help you stay with fear and process it. Therefore it is important to find the right therapist to help you through an anxiety disorder. Going for counseling can

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HOW TO DEAL WITH A PHOBIA?

Leave a Comment / Anxiety / Inner Space Team / July 8, 2017 / fears and phobias, managing anxiety, stress management, treatment for anxiety

Our last post talked about the difference between fear and a phobia, and what it feels like to have a phobia. Once one knows the implications of living with a phobia, it becomes easier to empathise with those dealing with one. As a next step, one might ask – How can I deal with my phobia? Since phobias vary in intensity, there are different means by which one may effectively deal with them. Self-help strategies can be effective in overcoming low-intensity phobias. Low intensity phobias are those that do not get in the way of your daily life, such as a fear of bats (odds of encountering the flying mammals are rather low unless you intend to star in the next Man Vs. Wild series!). However, if you suffer a fear of crowded places, or a fear of elevators, living in the city would be very difficult. High intensity phobias might need professional help, in addition to self help. We discuss some ways in which you can deal with a phobia below: How to Deal with a Phobia? Accept the Phobia and know that it is not your fault: It becomes easy to criticise yourself for being fearful, or weak. However, that makes things even harder, since resisting a feeling is like not looking at what exists. Gently accept whatever you feel, while remaining compassionate to yourself. A phobia usually means that there are underlying fears or anxieties which need to be gently addressed. These could range from childhood experiences, long standing feelings, a fear of being oneself, low self-confidence etc. In order to address these, it is necessary that there is a gentle acceptance of what you feel. List your Goals and Motivations: Listing your goal, for example, “I want to overcome my fear of spiders”, often helps; once you are compassionate to yourself. Writing down the reasons you want to overcome your fear, for example, “I want my children to know I’m strong enough to do this”, helps you remain motivated towards trying to overcome your fear. Engage in Self Exposure: Work on slowly bringing yourself to face the object of your phobia. In the case of arachnophobia, that would mean beginning by looking at pictures of spiders, and later increasing proximity with real spiders, until a certain comfort level is achieved. Again, this must be done repeatedly and regularly, without self-indulgent cheating! Keep an exposure homework diary, where you can note down every small step of your progress. You must bear in mind, however, that self-exposure would only be advisable for low-intensity phobias that would not much hamper everyday functioning. Also, remember not to overexpose. Keep exposure times brief and extend effort just a little bit more than what you usually do. For example, if you cannot tolerate looking at a spider, see if you can look at a spider’s picture from the room’s entrance, even if it is just for a few seconds. Be careful not to overdo, and to gradually increase exposure as you feel settled and ready. Learn Relaxation Techniques: Learning and using practices such as such as mindful meditation, rhythmic exercise and yoga can help effectively reduce distress stemming from a phobia. Even simple breathing exercises or counting from one to ten in your head when overwhelmed with panic can help. These should be practised regularly when in a relaxed state of mind so that you become accustomed to calming down quickly when anxious. Learning relaxation also helps in self-exposure, since you can enter exposure in a relaxed state – for example, see the spider’s picture when you feel relaxed and ready. You can also continue to practice the relaxation response through the exposure, for example, continue to stay with the breath while you watch the spider. Pause when Negative Thoughts occur: What often gets in the way of managing a phobia is a negative chain of thoughts that makes you underestimate your ability to cope with a feared object or situation. For example, sometimes, dramatic, or catastrophic thoughts occur, “That man in the elevator sneezed on me, I’m sure to fall sick!”, “I’m sure to forget my speech and look like a total clown!” Pause when such thoughts occur. Gently remember that these thoughts are occurring more because of the overall state of mind. You can practice the relaxation response while reminding yourself about how these are simply anxious thoughts that are exaggerated. Moreover, the probability of them ringing true is low. Just like super happy thoughts – ‘My life is great! Everything will be wonderful now on!’ are not realistic, super worrisome thoughts too, don’t paint a true picture of reality. Once you pause, let more realistic versions of reality arise, such as, ‘That guy sneezed on me, but it is not necessary that I should fall sick.’ ‘ I might forget a few lines, but if I allow myself a few seconds it might come back.’ Moreover, practice the relaxation response and ask yourself if contracting the common cold or forgetting a few lines is worth all the anxiety you go through. Congratulate yourself on facing your fears: Positive self-reinforcement is an important part of achieving your goals. Acknowledge your progress, no matter how small. Small steps can be very encouraging and make way for relief and freedom, mentally and physically. Go ahead and give yourself a pat on the back for swatting that spider on your window-sill all by yourself! If you think that it could be hard to cope with the phobia by yourself, you can always seek help from a mental health professional. It is also not advisable to deal with high intensity phobias completely by yourself. Help is more accessible with therapists, psychiatrists, support groups etc being around. Do reach out, since some support can be very helpful in encouraging whatever effort you are already putting in. Phobias can definitely be worked with. Talk to your near ones, take support and you’ll do much better 🙂 Post Contributed By: Suneha Sethi and Malini Krishnan Suneha is a student of psychology and interned with us in

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On “Phobia”: What It Really Is

Leave a Comment / Anxiety / Inner Space Team / May 11, 2017 / fears and phobias, managing anxiety, stress management, symptoms of anxiety

Most of us use the ‘word’ phobia rather casually. We often hear such exclamations as, “I really hate Maths… I think I have a phobia of numbers!” or “I don’t socialize much- It’s like I have social phobia!” But what really is a phobia, and how is it different from the more generic, everyday fear we experience? Psychologists would describe a phobia as a type of anxiety disorder where one has an irrational and excessive fear of an object or situation. Someone with a phobia will experience distress so intense, that they will go to any lengths to avoid the source of the fear. On the other hand, fear, in the generic sense of the the word, is a survival mechanism hardwired into our brains, that helps us react to danger and protect ourselves from harm. Unlike phobias, fear is a normal part of our daily lives and does not usually debilitate an individual. Phobias may be specific, that is, involving particular objects, like spiders, dogs or needles, or they may be linked to certain events or circumstances, such as social situations. Some common phobias (with their fancy names) include: Social phobia – fear of being in places with a lot of people Agoraphobia – fear of being somewhere with no support, away from home, open spaces Claustrophobia – fear of being in constricted, confined spaces Aerophobia – fear of flying Arachnophobia – fear of spiders Living with a phobia can be an extremely challenging task. When faced with the object of their phobia, a person may experience tremendous feelings of dread, sweating, shortness of breath, trembling and nausea. Some may even experience a fear of dying, or a sense of unreality. Further, one may end up missing out on opportunities in life, simply to avoid the unpleasantness of anxiety. What Happens To Someone With A Phobia? There are two ways in which a person with a phobia may react to the source of their fear. This also helps differentiate a phobia from a generic, less severe fear. Experience Severe and Incapacitating Distress and Anxiety Take glossophobia, for example. Glossophobia is the extreme fear of public speaking, or of speaking in general. This extends beyond the classroom fear that had us all praying that the teacher wouldn’t pick on us to answer that trigonometry problem. A person with glossophobia would panic at the mere thought of communication with even a small group of people. Granted, a person with “normal” stage fright would also experience some anxiety before making a boardroom presentation, for example, but they would be able to deliver despite this fear. In contrast, one with glossophobia could experience symptoms like hyperventilation, trembling, sweating, and stammering. Needless to say, such an emotional state would not allow for a very effective conference-room presentation, and could be extremely embarrassing for the individual dealing with the phobia. Engage in Avoidant Behaviours, and Evade the Feared Object Completely: If you have glossophobia, you might entirely refrain from voicing your groundbreaking new sales idea during the board meeting, in order to avoid the crushing anxiety of speaking up in a group. You may also completely avoid situations that focus group attention on you. Imagine the stress of having to plan your daily routine around trying to avoid speaking up in public. So much as buying that local train ticket to office and back becomes a terrifying task. Even if a feared object does not appear in your life, you might spend a significant amount of time worrying about facing it. How unpleasant it must be to go through a fearful mental countdown, for a whole month, unto the day your train pass expires, just because you dread that ticket window so much. What often makes dealing with a phobia still more challenging, is a misplaced attitude towards it. It is hardly comforting to be told, “Get over it, dude, it’s just a bit of stage fright” or “Everyone feels nervous, it’s normal”. This would only make someone dealing with a phobia embarrassed and hesitant to address the issue. So, How Do You Deal With A Phobia? “The first step toward change is awareness. The second step is acceptance.” -Nathaniel Branden In order to get over a phobia, it is important to first acknowledge and accept your fears. No matter how out-of-control your fears seem, know that it is well within your reach to control, if not completely overcome your phobia, with the help of adequate support and curative measures. Stay tuned for our next post that will talk about managing and overcoming a phobia. Do let us know what you think about fears and phobias, what your experiences have been like here Are your anxieties holding you back? Counseling can be a great tool for you to manage and overcome your anxiety and lead a happy, stress-free life. We are here for you. Book an Appointment Frequently Asked Questions Do I have to live with phobia all my life? Phobias can manifest differently in different people. Some people may notice their symptoms have gone completely, while some may continue to experience the symptoms in varying intensity. However, with early intervention and having healthy coping skills can help ease out the intensity of the fear. Can I prevent Phobias? Phobias cannot be prevented. But, it can be managed with early intervention, counseling, lifestyle changes, and having healthy coping skills in place. Do I have to consume medications if I have Phobias? While medications do help in managing certain symptoms of the phobias, many people do not require them. They can manage their symptoms without medication by going for therapy, using self-help and stress management strategies, and having a healthy lifestyle. About the Author This article was written by Suneha Sethi, Content Developer Intern at Inner Space. This post was consulted & approved by professional therapists practicing online therapy and counseling. Ask a Therapist If you are interested to know more about phobias and other mental health topics, ‘Ask A Therapist’ is a platform

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THE TRIANGLE OF INNER CONFLICT

Leave a Comment / Anxiety / Inner Space Team / January 29, 2016 / managing anxiety, psychology, self esteem, self help

At times, we feel stuck in an endless, predictable cycle of feelings, behaviour patterns and situations. It seems as if we are continuously struggling, but still going farther away from what we truly want. In this article, our team of psychologists give their inputs on how it is likely that we might be struggling with a conflict that is more internal, than external – involving a wish, a fear and a defense.

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Coping With Social Anxiety: The Fear Of Being Judged

Leave a Comment / Anxiety / Inner Space Team / August 31, 2015 / manage anxiety, managing emotions, meditation and mindfulness, meditation for anxiety, negative thoughts, self help, stress management

Those who have social anxiety fear social situations. This fear could be felt in all social situations or it could be about a specific kind of social situation: public speaking, going to parties, attending meetings, talking to classmates or colleagues, making phone calls, eating in public, buying something from a store, etc. The anxiety experienced in these social situations is strongly connected to the fear of being judged negatively by others.

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IS IT ONLY YOUR MIND THAT’S ANXIOUS, OR YOUR BODY TOO?

Leave a Comment / Anxiety / Inner Space Team / October 10, 2013 / health and wellness, managing anxiety, mind and body, negative thoughts, overthinking

It is World Mental Health Day!

There wouldn’t have been a better time to talk about one of the most common afflictions as far as mental health is concerned, something that almost all of us face – ‘Anxiety’.

Be it seeing after your children or making it on time to work, several situations give us the “on the edge” feeling.

When we talk of dealing with or managing anxiety, we think about it the mental way. We try to take things easy, we try to consciously ask ourselves to ‘calm down’ and stay focused.

However, what we tend to ignore is that –
Anxiety is as much in the body as it is in the mind

IS IT ONLY YOUR MIND THAT’S ANXIOUS, OR YOUR BODY TOO? Read More »

Anxiety

The Hidden Causes Of Eating Disorders: It’s Not What You Think

Exploring The Link Between Agoraphobia And Panic Attacks

Navigating Panic Attacks: A Guide To Successfully Solving The Panic Puzzle

Obsessive Compulsive Disorder: Overcoming The Constant Battle In Your Mind

Understanding Anxiety Disorders and How To Manage Them

HOW TO DEAL WITH A PHOBIA?

On “Phobia”: What It Really Is

THE TRIANGLE OF INNER CONFLICT

Coping With Social Anxiety: The Fear Of Being Judged

IS IT ONLY YOUR MIND THAT’S ANXIOUS, OR YOUR BODY TOO?

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