It's the middle of an ordinary day, no different from any other, but you suddenly feel a sharp pain in your chest. Every breath is a struggle, and that sets your heart racing even faster. Could it be a heart attack? Or is it something else? If you've ever experienced that tightness in your chest, you know just how scary it can be. While chest pain may indicate numerous medical concerns, its connection to anxiety and anxiety-related disorders can be alarming. In this guide, we’ll outline some causes of anxiety chest pain, how to distinguish it from more severe conditions, what to do when you experience it, and what you can do to find relief and prevent anxiety chest pain from happening.* What causes anxiety-induced chest pain? When our body senses a threat, real or perceived, a cascade of responses occur, from the release of stress hormones to an increased heart rate. These bodily changes are designed to help you react quickly in the face of danger. But what happens when these responses cross over from protective to problematic? Anxiety-related chest pain can manifest in various ways:   Some may experience it as a dull ache  Others may feel a sharp, piercing sensation The pain can be localized or spread across the chest This pain is often triggered by muscles tensing in response to stress. In addition to muscle tension, anxiety can also trigger changes in your breathing patterns. Shallow, rapid breathing, commonly known as hyperventilation, can make chest pain worse by disrupting the balance of oxygen and carbon dioxide in your bloodstream. This, in turn, can lead to tingling sensations or numbness in the hands. What does anxiety chest pain feel like? Anxiety-induced chest pain can vary from person to person. For some, it may feel like a dull ache or pressure, while for others, it could be a sharp, stabbing sensation. It's often accompanied by feelings of tightness or constriction in the chest, which can be pretty distressing. It may prompt you to suspect the worst, which only perpetuates the anxiety cycle. In the midst of this distressing experience, it’s important to remember that anxiety-induced chest pain, as opposed to other conditions, is generally harmless. Anxiety chest pain vs. heart attack On the surface, it looks like a fine line. Anxiety chest pain and heart attack symptoms can overlap, sharing features like shortness of breath and dizziness. However, there are some distinctions: Location and duration: Anxiety chest pain tends to be more fleeting and can change location, whereas heart attack pain typically remains more localized and can last for longer periods. Character of pain: Sharp, stabbing sensations are more commonly seen with anxiety chest pain, while heart attack pain is often described as pressure or tightness. Associated symptoms: Anxiety-related pain can be linked to a known trigger and may occur alongside other symptoms of anxiety, such as panic attacks. Heart attack pain is less likely to be tied to a specific stressor and often presents with a more extensive mix of symptoms. The bottom line: Anxiety chest pain is usually short-lived, tends to come and go in response to stressors or triggers, and often resolves once the underlying stress or anxiety diminishes. Seek emergency care Without an evaluation from a medical doctor, it’s impossible to determine if anxiety is the cause of your chest pain. Symptoms like chest pain or tightness could signal a life-threatening condition like a heart attack. Whether you’re being treated for anxiety disorder or not, you should go to the emergency room if you’re experiencing symptoms consistent with those of a heart attack.  Heart attack symptoms Recognizing the symptoms is crucial for prompt intervention and potentially life-saving action. Chest pain or discomfort: Often described as pressure, tightness, squeezing, or aching in the chest area. Pain or discomfort in other upper body areas: This may include the arms, back, neck, jaw, or stomach. Shortness of breath: You could have difficulty breathing or feel like you can't get enough air. Nausea or vomiting: Some individuals may experience stomach discomfort or vomiting. Light-headedness or dizziness: You may feel faint or dizzy, which may be accompanied by clamminess or sweating. Cold sweat: Sudden, unexplained sweating, especially if it's accompanied by other symptoms, can be experienced. Fatigue: You may feel unusual tiredness or weakness, often sudden and overwhelming. Palpitations: Irregular or rapid heartbeat, fluttering, or pounding in the chest may be experienced. Loss of consciousness: Fainting or passing out, particularly if it occurs suddenly and without warning, is a sign. If you’re unsure of the cause of your chest pain, don’t risk it: go to an emergency room immediately. A physician can conduct tests to identify different causes of chest pain. What to do if anxiety is the cause of chest pain If cardiac concerns are ruled out, and you’re still experiencing anxiety chest pain, these immediate or proactive strategies might  help relieve chest tightness from anxiety when it occurs. Take stock of the situation If the feeling is related to anxiety, remind yourself that you are likely not in immediate danger and that what you're experiencing, while real, should pass. Focus on your breathing Deep, slow breathing can help regulate the body's stress response. It counters hyperventilation, which often causes the tingling and numbing sensations that can accompany anxiety-related chest pain. Free mental health resource: Deep breathing exercises Use the 3-3-3 rule Name three things you see, hear, and touch. This grounding technique can bring you back to the present, away from the spiral of anxiety that intensifies the pain. Try talk therapy In the long run, talk therapies like cognitive behavioral therapy (CBT) or psychotherapy can help you identify and manage underlying anxiety triggers, reducing the frequency and intensity of anxiety-related chest pain incidents. Free mental health resource: Trigger Log worksheet Consider medication as an option For persistent or severe cases, medication is an option. Antidepressants and anti-anxiety medications can help regulate brain chemistry and alleviate distressing physical symptoms. When it comes to chest pain, it's essential to recognize when it’s rooted in anxiety and to act accordingly — seek proper help, take healthy measures to relieve the immediate panic, and develop coping strategies for the future. How to prevent anxiety chest pain ​​While it's not always possible to stop anxiety-induced chest pain entirely, there are steps you can take to reduce the frequency and intensity of episodes. Limit caffeine: Caffeine is a trigger for anxiety in many people, so you may want to drink less coffee, tea, or energy drinks if you're prone to anxiety or have a related disorder. Moderate alcohol and smoking: Alcohol and nicotine can actually increase your overall anxiety levels, and cutting back could lead to more manageable stress responses. Eat healthy: A balanced diet can help support physical and mental well-being, and certain nutrients like omega-3 fatty acids have been linked to reduced anxiety symptoms. Get some exercise: Regular physical activity is a natural stress reliever and mood booster.  Given that chest pain indicates you’re experiencing mid- to severe levels of anxiety, you may also want to consider working with a licensed mental health professional to develop personalized strategies for minimizing the psychological and physical symptoms of anxiety. Understanding anxiety disorders   Just like it can be difficult to distinguish anxiety-induced chest pain from cardiac-related events, it can be challenging to determine if you’re just feeling anxious or if you have an anxiety disorder. For that reason, chest pain associated with anxiety may not just be limited to fleeting moments of stress. Because this chest pain can be a sign of high levels of anxiety symptoms, it could be an indicator of an anxiety disorder.  Anxiety disorders form a category of mental health diagnoses that relate to excessive apprehension, worry, nervousness, and fear that can significantly impact daily functioning. They include a range of conditions, such as generalized anxiety disorder (GAD), panic disorder, and social anxiety disorder. For individuals with anxiety disorders, chest pain may be a recurring symptom, and they may also encounter other physical symptoms, such as palpitations, dizziness, and gastrointestinal issues.  If you find that anxiety-induced chest pain is frequent or persistent, it may be time to seek professional help. A mental health professional can assess your symptoms, provide a diagnosis if necessary, and recommend treatment options to help you manage your anxiety symptoms and improve your quality of life. Do I have anxiety? If you’re wondering this, you can take an initial step to assess the level of your symptoms with our free 3-minute anxiety screener.  Images by rawpixel.com, DC Studio and pressfoto on Freepik. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

Depression is a complex mental health condition that affects millions worldwide. While the terms ‘depression’ and ‘depressed’ are often used broadly, there are several distinct types of depressive disorders, each with its own set of symptoms and characteristics. In short, despite its use as an umbrella term, depression isn't a one-size-fits-all diagnosis. Recognizing the variations in the types is one of the first steps in getting personalized support. If you’re asking, “What kind of depression do I have?,” this  general overview could help start you on the path to understanding. Here, we'll explore the various forms of depressive disorders and highlight their definitions, symptoms, and treatment options. Whether you're struggling with your mental health or seeking to support a loved one, understanding the nuances of different depression-related disorders is crucial. Our goal is to help you gain awareness and turn that practical understanding into action. So, what is depression? Before we differentiate between its various forms and help you gain some clarity on how to tell what kind of depression you have, understanding what’s at depression's core is vital. Depression is more than a fleeting state of sadness; it's an extended period of profound despondency and lack of interest in things that usually give you joy, excitement, pleasure, or happiness. The biggest sign of a depressive disorder is a mix of symptoms that interfere with daily life and last for weeks or months, sometimes even years. Major depressive disorder (MDD) Major depressive disorder (MDD), also referred to as clinical depression and often conflated with just the term ‘depression,’ typically involves a persistent feeling of sadness, listlessness, and/or despondency and/or a loss of pleasure in hobbies or interests. MDD is typically coupled with several additional symptoms, including changes in appetite, problems with sleep, and/or a loss of energy. Impacting more than just your mood, MDD can affect your ability to work, study, sleep, eat, and enjoy life.  Symptoms of major depressive disorder At least one of these should be present almost every day: Depressed mood Diminished interest or pleasure in activities Several others will likely accompany the above symptoms of this depressive order: Significant weight loss when not dieting, or weight gain without attempting to do so Decreased need for sleep, or prone to oversleep Agitation or slowed movements Fatigue or loss of energy Feelings of worthlessness or guilt Diminished ability to think or concentrate, and indecisiveness Recurrent thoughts of suicide or death, or attempting suicide If you're thinking about acting on suicidal thoughts, reach out for help immediately.  Call 911 if you’re having a mental health emergency. Text HOME to 741-741 if you're emotionally distressed and need immediate support. Call 988 for the National Suicide Prevention Hotline. MDD treatment options Treatment for MDD often involves psychotherapy, medication, or a combination of the two. Psychotherapy, such as cognitive behavioral therapy (CBT) or interpersonal therapy (IPT), can be highly effective, along with antidepressant medications. Selective serotonin reuptake inhibitors (SSRIs) are often the first line of treatment, but for those with severe depression or who don't respond to other treatments, transcranial magnetic stimulation (TMS) or electroconvulsive therapy (ECT) may be considered. Persistent depressive disorder (PDD) What is persistent depressive disorder (PDD)? Also known as dysthymia, this condition is a low-grade, chronic depression that might not hinder someone but can prevent them from feeling a healthy balance of emotions or picturing life in an optimistic light. How does PDD differ from MDD? PDD is diagnosed when a depressed mood lasts for most of the day, for more days than not, for at least two years, along with additional depressive symptoms. While the symptoms of PDD may not be as severe as those of MDD, they can still have a significant impact on daily life as they are more long-lasting than those seen in MDD. Symptoms and long-term effects of PDD Similar to MDD, signs can include changes in appetite or weight, sleep disturbances, fatigue, and poor concentration. Its diagnosis tends to differ for these symptoms: Low self-esteem: Self-criticism or a strong feeling of inadequacy can be common. Appetite or sleep changes: People with PDD may sleep too much or too little, for instance. Hopelessness: People with PDD often have an overall feeling that nothing will ever get better. Low energy: Your whole body can feel heavy, and even small tasks are exhausting or take longer. Managing persistent depressive disorder Therapy and medication are commonly used treatments for PDD. Support groups can also be an invaluable resource, and understanding friends and loved ones can be, too. Behavior changes — such as adding exercise to your daily routine, eating healthy, or practicing mindfulness — can also help relieve symptoms. It’s important to note: The long-term nature of PDD may require ongoing management, coping strategies, and support. Bipolar disorder Bipolar disorder, formerly known as manic depression, is characterized by extreme mood swings that include emotional highs (mania or hypomania) and lows (depression). There are several types of bipolar disorder, including bipolar I and bipolar II. Bipolar I vs. bipolar II Bipolar I disorder involves periods of severe mood episodes from mania to depression. In this type, manic episodes last at least seven days or are severe enough to require immediate medical care. With bipolar II, hypomanic episodes alternate with depressive episodes that are more frequent and lengthy. Manic, hypomanic, and depressive episodes Manic episodes or hypomanic states can vary in intensity. Common signs include: Increased energy, activity, and restlessness Excessively ‘high,’ overly good, euphoric mood Extreme irritability Racing thoughts and talking very fast Reckless behavior Conversely, depressive states mirror symptoms of MDD, as outlined above. Managing bipolar disorder Mood-stabilizing medication is one essential component of managing bipolar disorder, but therapy (including CBT and family-focused therapy) and support groups can also be important parts of treatment plans. Lifestyle adjustments, particularly getting regular sleep and moderating alcohol and drug use, can also play a role in reducing the likelihood of episodes. Individuals with bipolar disorder will need to work closely with mental health professionals to manage their condition. Atypical depression Atypical depression is a subtype of MDD characterized by a specific response to positive events, known as ‘mood reactivity.’ Despite its name, atypical depression is common. What is atypical depression? Atypical depression can mean a lot of different things, but most often, it refers to a specific pattern of depressive symptoms. People with atypical depression can experience: Weight gain or increased appetite Excessive sleepiness A heavy sensation in the limbs An aversion to engaging in social situations Sensitivity to rejection Unlike clinical depression, people with this type of depression can experience temporary improvements in their mood in response to good news or positive events, though their mood may quickly darken later. Treatments and coping strategies Treatment may involve a combination medication, psychotherapy, lifestyle changes, and coping strategies. Individuals with atypical depression can also benefit from light therapy or CBT to alleviate social anxiety. Stress management techniques and a support system can also be valuable. Psychotic depression Also known as depressive psychosis, psychotic depression is a major depressive episode that is accompanied by psychotic symptoms, such as hallucinations or delusions. These could be physical disturbances like changes in motor function or sensations such as pain, or they could include sensory deprivation where someone believes they have ceased to exist. Symptoms of psychotic depression This condition involves severe depression accompanied by psychotic features like: Delusions: False beliefs that aren’t based in reality. Hallucinations: Seeing or hearing things that aren’t there. Disorganized thinking or speaking: A loss of coherency in cognition or communication. Paranoia and fears: An overwhelming sensation of persecution, retribution, or impending harm, often accompanied by irrational beliefs or delusions of guilt, worthlessness, or inadequacy. It's important to recognize and treat psychotic depression promptly to prevent further complications.  Diagnostic challenges and treatment options Diagnosing psychotic depression is complex as patients may be less likely to report symptoms that are frightening or perceived as shameful. For this reason, it’s important to find a judgment-free, comfortable space to speak with a trusted mental health professional about your perceptions and sensations. Additionally, psychotic symptoms may not be evident to others. Once diagnosed, antidepressants and antipsychotic classes of medications, plus psychotherapy, are commonly recommended. Seasonal affective disorder (SAD) Seasonal affective disorder (SAD) is a type of depression that occurs at the same time every year, usually in the fall and winter. It's more than just the winter blues or cabin fever; SAD is a clinical diagnosis that can have severe impacts on one's life. What is SAD? Seasonal light changes heavily influence SAD, which disrupts the normal lives of people affected during the fall and winter months. You may have seasonal affective disorder if you’re experiencing: A depressive mood most of the day, nearly every day, during specific seasons A loss of interest in things you once found pleasurable during the same period Seasonal weight gain or cravings for carbohydrates  Sleeping more than usual or being lethargic during those seasons Difficulty concentrating during the same period Thoughts of death or suicide during certain seasons Treatment and preventive measures for SAD Light therapy, psychotherapy, medications, and, in some instances, supplements can help treat SAD. Regular physical activity and socializing are also critical components of managing seasonal affective disorder. Perinatal (postpartum) depression Perinatal depression, commonly known as postpartum depression, is a significant depressive episode that occurs during pregnancy and/or after childbirth. It’s a serious but treatable condition that involves profound feelings of sadness, apathy, and/or anxiety.  How it differs from the 'baby blues' While the 'baby blues' are common (it happens to up to 85% of all new birthing parents) and usually fade quickly, perinatal depression symptoms can be incredibly intense and have a significant impact on day-to-day living. Symptoms of the 'baby blues' include unexplained crying, irritability, restlessness, and anxiety, and they often last for a week or two and generally resolve without intervention. Perinatal depression is emotionally and physically debilitating, could last for months, and requires treatment. Risk factors and perinatal or postpartum symptoms It’s estimated that up to 1 in 5 pregnant people go through perinatal depression. You may be more likely to experience this if you have: A history of depression or bipolar disorder Negative feelings toward the pregnancy Hormonal changes Sleep deprivation A baby in neonatal intensive care (NICU) Low estrogen and progesterone levels after delivery Signs to watch for include these perinatal (postpartum) depression symptoms: Difficulty bonding with the baby Sadness Anxiety Changes in sleep or meal patterns Intense irritability and anger Early intervention is key to recovery, and recognizing and treating this type of depression promptly is critical to support both your and your baby’s well-being. Treatment and support options Perinatal (postpartum) depression is typically treated with medication, counseling, or a combination of the two. Working with a qualified care team is incredibly valuable, as they can consider your and your baby’s specific needs. Support from friends, family, and support groups can be essential in managing the symptoms as well as navigating a new development in life — whether it’s your first child or one of several. Situational depression Situational depression is an adjustment disorder with a depressed mood. This short-term condition occurs in response to a specific stressor or live event, such as an illness or death. It can also occur following a significant life adjustment, such as job change, move, or divorce, or be triggered by a challenging situation like a legal battle, difficult relationship, or tumultuous work environment. Situational depression vs. MDD Some symptoms of situational depression can be the same as those seen in other depressive disorders, including changes in mood and behavior and physical symptoms like headaches or stomach issues. While it may share some specific similarities with MDD, the depressed state typically ends once the situation is resolved or you adjust to the life change or event. In short, the biggest differentiating factor is that situational depression occurs after a specific event or stressor, whereas MDD can occur without any apparent trigger. Treatment and coping strategies With the support of friends, family, and/or a mental health professional, individuals can work through situational depression. It typically can’t be prevented, but healthy coping mechanisms, as well as self-care practices like exercise, proper nutrition, and mindfulness techniques, can help alleviate symptoms and promote overall well-being. Coping strategies for situational depression may also include problem-solving techniques, stress management, and therapy. In some cases, medication may be prescribed to alleviate symptoms. The importance of understanding the types While the symptoms of various depressive disorders may overlap, each type has its own distinct features and treatment considerations. The sooner individuals understand what type of depression they are dealing with, the faster they can work toward a game plan to manage their symptoms. If you're experiencing symptoms of depression, it's essential to seek help from a qualified mental health professional. Depressive disorders are treatable, and reaching out for support is a first step toward healing. Whether you're unsure about your symptoms or seeking guidance on next steps, our licensed therapists and prescribers are here to help. Cerebral’s mental health professionals can help you manage your symptoms and improve your quality of life by offering individualized treatment plans, online therapy sessions, and ongoing support. By educating yourself about the different types of depressive disorders and seeking personalized support, you can take control of your mental health. Am I depressed? Asking that question can be an initial step to finding answers and, more importantly, tailored support and interventions that address your unique needs. To learn more about the level of your depression symptoms, take our 3-minute depression screener today.  Images by freepik, freepik, freepik, freepik, and Drazen Zigic on Freepik. The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

Historically, our society has focused health-related conversations on the physical, treating mental illness as something private, strengthening the stigma that keeps many from seeking help. In reality, 90% of the American public believes we are in a mental health crisis, with 33% of American adults citing that they have felt anxious “often or always” within the last year according to a survey conducted by the Kaiser Family Foundation and CNN. In the wake of global, unprecedented challenges, the demand for accessible and effective mental health services has never been more urgent. However, stigma and limited accessibility has created a critical need for a digital revolution and a new era of mental health support that breaks down these barriers. Barriers to access: why are so few people getting treatment? Accessibility Accessibility remains a significant barrier to mental health treatment, particularly for underserved populations. Similarly, mental health challenges, traumas, and triggers can strike at any moment, underscoring the critical need for improved accessibility to care outside the constraints of traditional healthcare models. Addressing these accessibility barriers requires a multifaceted approach, including expanding offerings, increasing the diversity of providers, implementing culturally competent care practices, and investing in community-based initiatives to reach those most in need. Effective Care Even if patients can overcome the issue of accessibility, they will often experience a barrier to effective care. While access is essential, the quality and effectiveness of care is equally crucial. In many cases, individuals may not receive evidence based treatments tailored to their specific needs leading to less than ideal outcomes. Disparities in treatment modalities and lack of treatment measurements can contribute to unoptimized quality of care. Furthermore, the rampant stigma surrounding mental illness may deter individuals from seeking help altogether, slowing their access to effective interventions and prolonging silent suffering. Trust in the Healthcare System Combined, these barriers continue to break down trust in the healthcare space. For underserved communities, a data-driven approach is not only an innovation, but a foundational standard. Building trust and encouraging the public to engage in their mental health care looks like proactive care, meeting people where they are, and providing products and services with long term, meaningful value. While the mental health space has made transformative strides in the last four years since the COVID-19 pandemic, we must move beyond telehealth 1.0 in order to set up consumers for their utmost success. Cerebral’s Mission: Creating A New Era of Care  The reality for many patients is that it has been very hard for them to get help. We believe that improving the quality of care requires addressing both effectiveness of and access to healthcare. Cerebral is creating a new era of mental health care that goes beyond a static virtual model. By delivering dynamic care that combines a personalized, integrated approach with innovative accessibility, we’re empowering each individual to take control of their health on their terms. And the outcomes are the proof: As of March 2024, the majority of Cerebral clients with moderate to severe anxiety and/or depression report a significant reduction in GAD-7 and/or PHQ-9 scores. We understand that outcomes and measurement are sorely lacking in the mental health space, a bar which must be raised. By tracking meaningful and actionable clinical quality indicators, we monitor effectiveness, efficiency, safety, and timeliness of care, adding value beyond the traditional mental health care model. Finally, the Cerebral Way takes radical transparency seriously. Our clinicians take your goals, needs, and life experiences into account so you get a personalized plan for treatment. This collaborative approach means you will know what to expect along your way to mental wellness. Plus, all Cerebral clinicians are thoroughly vetted, credentialed, and trained to provide the highest level of care, driving home the mission of addressing both effectiveness and trust. What’s next? The current standard of effectiveness and access is not enough. At Cerebral, we are committed to facing this challenge head on and we will continue to create affordable, high-quality mental health care for everyone. It’s time to take control of your health on your terms.

Feeling down is something most of us experience at some point in life. It could be due to a specific trigger, like a break-up or the loss of a job, and typically, these feelings of sadness pass. However, when low moods linger, disrupting daily life and causing an overwhelming sense of hopelessness, it may be a sign of something more clinically significant. Many people may wonder, “Is this just sadness, or am I depressed?” Sadness and depression may share some similarities, but recognizing the difference between the two is an important step in seeking the right kind of help. In this guide, we'll explore the characteristics of sadness and types of depression, the signs that someone may be experiencing a depressive disorder, outline when help may be needed, and go over some common treatment options. Of course, individual diagnosis and treatment can only be rendered by a licensed professional.   Recognizing sadness Sadness is a natural emotional response to difficult circumstances or losses in life, such as the end of a relationship, a disappointing event, or setbacks at work or school. It's characterized by feelings of unhappiness, sorrow, or disappointment. Characteristics This emotional response is a part of the human experience; it’s a necessary feeling for processing and coping. When you’re sad, you may feel: Downhearted or in a low mood Tearful or weepy Oversensitive to the issue at hand Sadness can sometimes be a positive emotion, leading you to reflect on life and gain resilience from the challenges you face. It also tends to have an endpoint — over time, with self-care and support, people typically recover from sad experiences and return to their previous emotional state. Triggers and duration Sadness is often associated with a specific trigger, including personal experiences, external events, or internal thoughts and feelings. While everyone feels down occasionally, the initial intensity of the feeling could be alarming in some cases. However, the duration of sadness is usually temporary, lasting days to weeks, and gradually subsides as circumstances improve. Identifying clinical depression Depression, clinically referred to as major depressive disorder (MDD) or clinical depression, is a mental health condition that affects millions of people. What is depression? It's characterized by a persistent feeling of sadness, loss, or emptiness that can extend for weeks, months, or even years. It affects how you think, feel, and behave, and it can interfere with daily functioning and significantly impact your quality of life. Unlike sadness, depression doesn't necessarily have a clear outside trigger, and its effects are more pervasive. Symptoms and signs of depression Depression comes with an array of symptoms that could touch every aspect of your life, including: A consistently depressed mood  Loss of interest or pleasure in activities once enjoyed Significant weight loss or gain due to a change in appetite Insomnia or hypersomnia Fatigue or loss of energy Feelings of worthlessness or excessive guilt Difficulty thinking, concentrating, or making decisions Recurrent thoughts of suicide or death, or a suicide attempt These symptoms shouldn’t be ignored and may be a sign that help is needed. Clinical diagnosis criteria The Diagnostic and Statistical Manual of Mental Disorders (DSM-5), used by mental health professionals, outlines specific criteria for making a clinical diagnosis of a depressive disorder. Symptoms that persist for at least two weeks and significantly impair functioning in multiple areas of life, such as work, school, or relationships, could be indicative of major depressive disorder (MDD). Feeling depressed vs. having MDD There’s also a gray area between sadness and clinical depression. You might be thinking, ‘But I wouldn’t call this sadness, and it also doesn’t sound like it’s MDD, so am I depressed?’ You could be experiencing situational depression, which is an adjustment disorder with a depressed mood triggered by specific life events, such as the loss of a job, the end of a relationship, financial struggles, or a major life transition. Situational depression shares similarities with clinical depression, such as feelings of sadness, listlessness, hopelessness, and loss of interest in activities, but it differs in its duration and context. Unlike major depressive disorder, situational depression is temporary and typically resolves once the situation improves or you adapt to the changes. While feeling depressed can be concerning, it's important to recognize that it can be a natural reaction to difficult circumstances and may not necessarily indicate the presence of a long-term mental health condition. However, you may benefit from speaking with a licensed therapist to help implement coping strategies so you can recover faster. Though generally not as severe as clinical depression, symptoms of situational depression can also require professional support, as thoughts of suicide may be experienced in some cases. Pay attention to how long symptoms persist or if they significantly impair daily functioning so you can explore further treatment options and support. How do I know if I am depressed? Distinguishing between sadness and a depressive disorder involves considering the duration, intensity, and impact of your symptoms on daily life. Depression vs. sadness: Duration and intensity differences When wondering if you’re just feeling sad or if you may have a depressive disorder, it's important to consider the intensity and duration of your feelings. Sadness is typically temporary and tied to specific events. While feelings of sadness could initially feel extreme, those emotions generally ease over time, and you can re-engage in life as you typically would. Symptoms of depression are persistent and may not have an identifiable cause. The intensity of depressive symptoms is often greater and may fluctuate throughout the day. Depression vs. sadness: A different impact on daily life  Sadness may affect your mood temporarily, but a depressive disorder can have a considerable and continuous impact on your daily life. During short-lived periods when you’re feeling sad or depressed, you may be less motivated, social, focused, and/or energetic. However, when the feeling subsides, you’re able to resume daily life as usual. On the other hand, conditions like major depressive disorder can affect your ability to work, study, eat, sleep, and enjoy life. Clinical depression can also undermine your ability to maintain close relationships and can interfere with day-to-day functioning. When to seek help Monitoring your symptoms and knowing when to seek professional help is a big part of managing clinical depression. Monitoring depression symptoms If you're experiencing symptoms of depression, monitor how they're affecting your life. Keep track of your mood, thoughts, and behaviors over time. Take note of how long they last and if they prevent you from doing typical activities. Free mental health resource: Logging Depression worksheet Self-help strategies and when to use them There are beneficial things you can do to help relieve mild symptoms of depression, including:  Exercising regularly Practicing relaxation techniques Maintaining a healthy diet Getting regular sleep Avoiding alcohol and drugs Talking about your mental health with a supportive friend or loved one Journaling for mental wellness While these strategies can complement professional treatment, they may not be sufficient for the severe or persistent symptoms that can be experienced by those with clinical depression. The bottom line: Doing these things can enhance your mental well-being, but they’re not a cure for depression. When to get professional help If depression symptoms continue for more than two weeks and significantly impair daily functioning, reach out to a mental health professional for help. They can evaluate you for a diagnosis and create a tailored treatment plan, including therapy and/or antidepressants or other medications, to help you cope and improve your quality of life. Seek help immediately if you're thinking about acting on suicidal thoughts, in a crisis, or experiencing extreme emotional distress.  Call or text 988 for the National Suicide Prevention Hotline. Call 911 if you’re having a mental health emergency. Text HOME to 741-741 if you're emotionally distressed and need immediate support. For those who aren’t dealing with depression, talking with someone could help when you’re simply just feeling down. Therapy can help with every day challenges just as much as it helps with mental health conditions. Treatment for depressive disorders Various treatment options are available, including therapy, medication, and a combination of the two. Therapy and counseling Cognitive behavioral therapy (CBT), interpersonal therapy, and other forms of psychotherapy can help individuals address underlying issues contributing to depressive disorders and develop coping strategies for managing symptoms. Free mental wellness resource: CBT Thought Record worksheet Medication Antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs), may be prescribed to help alleviate symptoms of depression. For those with MDD or a similar condition, these medications can help rebalance the chemicals in the brain that affect mood. Work with a licensed prescriber to determine what’s most appropriate for you. Becoming informed and considering support Understanding the difference between sadness, situational depression, and depressive disorders is key to addressing your circumstances. By recognizing the signs and symptoms of any of these experiences, you can proactively seek support or engage in self-help strategies, allowing you to regain control of your life and find hope. Whether you’re struggling with feelings of sadness, could use help recovering from situational depression, or need support in managing MDD, you deserve to feel better and help for all of these situations is available. Cerebral offers convenient online mental health services, including virtual therapy sessions, medication management via telehealth, and ongoing support. We’re committed to helping you find the best care team for you, taking your circumstances, needs, and preferences all into account. With a network of qualified licensed prescribers, you could also manage medication for MDD, if clinically appropriate, from a central hub under one affordable subscription with free expedited shipping. Want to give Cerebral a try? Schedule your first session today. Images by freepik, Drazen Zigic, freepik, and freepik on Freepik. The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

Here in the US, like in many parts of the world, we spend a lot of time interacting with digital devices. Frequently, we find ourselves gazing at inescapable glowing screens both at home and at work. According to research published by the NIH, digital stress is associated with psychological outcomes such as burnout, depression, anxiety, and societal pressure to constantly be available or connected. But there’s a simple solution that can help us improve our mental health—logging off, going outside, and connecting with nature.  The great outdoors offers a scenic backdrop and a therapeutic environment where the mind can find peace, resilience, and rejuvenation. In observance of Stress Awareness Month, let's explore the science behind nature's healing effects and discover accessible ways to intertwine nature into our daily routines for a more balanced and fulfilling life. What is ecotherapy? Ecotherapy, also known as nature therapy or green therapy, is the practice of engaging with nature to promote mental and physical well-being. It operates on the premise that direct contact with nature has immense therapeutic benefits, contributing to the reduction of stress, anxiety, and depression. Ecotherapy encompasses a range of activities, from structured programs like guided nature walks and conservation projects to individual pursuits like hiking, biking, or spending time in parks.  Nature's support for mental health The connection between nature and mental health is scientifically substantiated. An article reviewing decades of ecotherapy research revealed engagement with green space is linked with increased length of life and decreased risk of mental illness across several countries. Nature is emotionally calming and helps individuals manage negative mental health symptoms through immersion in novel, natural environments. Additionally, scenes of nature and natural ecosystems foster positive thoughts, lower anger and aggression, and increase the production of serotonin (the happy hormone).  Here are three key benefits that illustrate how nature nurtures our mental well-being: Stress reduction One of the most immediate effects of spending time in nature is a reduction in stress levels. Natural settings have been shown to lower cortisol, a stress hormone, and enhance feelings of relaxation and calm. The soothing sounds of a flowing stream, the rustling leaves in a gentle breeze, and the serene beauty of a forest can collectively work to unwind the tightest knots of stress and anxiety in our minds. Enhanced mood Regular exposure to nature can uplift our spirits and combat feelings of depression. The vibrant colors of a blooming garden, the vast expanse of a clear blue sky, and the refreshing scent of rain-soaked earth can all contribute to a more positive mood and outlook on life. Not to mention natural sunlight is a vital source of Vitamin D, which plays a critical role in mood regulation and may help ward off depressive symptoms. Improved focus and creativity Spending time in nature can give our minds a much-needed refresh, helping us concentrate better, get those creative juices flowing, and think more clearly. Research into the effect of natural environments on cognitive ability confirmed that exposure to nature significantly affects working memory and may lead to improved cognitive performance. So if you’re ever feeling stuck on a hard problem that you just can’t crack, try spending a few hours in nature and then returning to your task with fresh eyes.  How can I connect with nature in my daily routine? You don't need to venture far or plan extensive trips to reap the benefits of nature. Here are a few simple ways to make nature a part of your everyday life: Nature walks Dedicate some time for regular walks in local parks, nature reserves, or even your neighborhood. Turn off the podcasts and pay attention to the sights, sounds, and smells around you. This small act of mindfulness can help you establish some peace in your chaotic schedule. Gardening Getting your hands dirty with gardening can be a restorative experience. Try starting a little garden in your backyard or bring some greenery indoors with a couple of houseplants. Tending to living things and watching something grow because of your care and effort brings a unique kind of joy and satisfaction to everyday life. Nature photography Put your phone on airplane mode, turn on the camera, wander out into nature and release the shutterbug within. Taking up nature photography encourages you to observe and appreciate the beauty of the natural world. It's an outlet for your creativity and can also serve as a reminder of the wonder nature offers if we take the time to appreciate it. Complementing ecotherapy with professional therapy Ecotherapy can be a valuable component of a holistic approach to mental health, but remember, it’s best used as a complement to, rather than a substitute for, professional therapy. For individuals in therapy, incorporating nature-based practices can enhance the therapeutic journey, offering additional support and avenues for healing and growth. Discussing ecotherapy options with a mental health professional can help tailor these nature-based practices to your individual needs and therapeutic goals. The science is clear: connecting with the natural world can significantly benefit our mental health and overall well-being. Let’s end Stress Awareness Month by integrating simple, nature-based practices into our daily routines to cultivate a more peaceful, balanced, and resilient life. And if you’re interested in speaking with a credentialed therapist to support you in improving your mental health, join Cerebral today. Image by freepik

Depression is a complex mental health condition that can affect anyone, regardless of age, gender, or background. Recognizing the signs and symptoms of depression is the first step toward seeking help and finding relief. In this guide, we'll explore the differences between feeling down and major depressive disorder (MDD), delve into the core symptoms of clinical depression, discuss the physical, emotional, and cognitive signs, explore behavioral indicators, and identify common risk factors and triggers. By the end, you'll have a clearer understanding of MDD and when and how to seek professional support. Feeling depressed vs. having MDD Feeling down occasionally is a regular part of life, but when those feelings persist and significantly impact daily functioning, it might be a sign of major depressive disorder, or MDD. Also known as clinical depression, MDD transcends situational bouts of sadness, grief, or boredom. Its defining characteristic is the persistence and pervasiveness of symptoms that affect how you feel, think, and act. Core symptoms of clinical depression Depression can manifest in various ways, but the primary symptoms indicative of MDD include: Continuous sadness or emptiness: It’s common to experience a deep sadness or emptiness that persists, lasting for weeks or even months. Loss of interest or pleasure: Hobbies, social interactions, and even intimate relationships no longer bring satisfaction. Recognizing these symptoms early on is critical to seeking help. Physical signs of depression A depressive disorder's impact isn't solely emotional. It can also affect your physical well-being in the following ways: Changes in sleep patterns: Insomnia or oversleeping are common for people with major depressive disorder.  Appetite or weight changes: Significant shifts in appetite or eating habits, leading to weight gain or loss, can occur.  Fatigue or low energy: Simple tasks may feel overwhelming, and even getting out of bed can seem impossible. Each person will experience these physical symptoms differently. For example, one person may struggle to fall asleep or stay asleep, while another may find they still feel fatigued despite sleeping excessively.  Emotional and cognitive signs of depressive disorders Other symptoms of these mental health conditions relate to your mood and your thought processes. Feelings of worthlessness or excessive guilt: Individuals with clinical depression often experience feelings of worthlessness or excessive guilt, even when there's no rational basis for these emotions.  Negative self-talk: Internal dialogues can become overwhelmingly negative and self-critical, even in individuals who were once confident and self-assured. Difficulty concentrating or making decisions: Depression can impair cognitive function, making it challenging to concentrate, make decisions, or remember information.  Thoughts of death or suicide: In severe cases, depression may lead to suicidal thoughts or thoughts of death, and it's vital to seek help immediately if you or someone you know is experiencing this. If you need immediate help: Call 911 if you’re having a mental health emergency, text HOME to 741-741 if you're in emotional distress and need immediate support, or call 988 for the National Suicide Prevention Hotline. It’s important to be aware of these signs of depression, as the effects these emotional and cognitive symptoms can have could reinforce feelings of hopelessness and despair.  Behavioral signs of MDD and similar disorders The symptoms of clinical depression that may be most noticeable to others are changes in your behavior, including: Withdrawal from social activities: A desire to isolate oneself is common during depressive episodes. Irritability or restlessness: While depression is typically associated with sadness, some individuals may experience irritability, agitation, or restlessness instead. Forced happiness: Some individuals may try to hide their symptoms by overcompensating with exaggerated displays of happiness. These signs are either indicative of internal turmoil or are an attempt to mask the emotional pain someone with a depressive disorder can experience. Risk factors and triggers Understanding the risk factors and triggers for MDD and similar conditions can provide context when there’s an onset of depression symptoms. Genetics and family history A family history of depression or other mood disorders increases the risk of developing a condition like major depressive disorder. While genetics play a role, environmental factors also contribute to the condition's onset. Life events and stressors Traumatic events, significant life changes, chronic stress, or ongoing adversity can trigger or aggravate symptoms of depression. Loss of a loved one, financial difficulties, or relationship problems could also contribute to the development of this type of mental health condition. When and how to seek help for depression If you experience the persistence of several of these symptoms for two or more weeks, it may be time to consider consulting a mental health professional. Recognizing the need for support is the first step toward managing a depressive episode. Recognizing the need for professional support  If you're experiencing symptoms of depression that interfere with your daily life, seek help from a therapist, counselor, or licensed prescriber. These qualified mental health professionals can assess your symptoms and start providing treatment. Acknowledging that you may need mental health support is brave. It shows a readiness to engage with your well-being and a willingness to explore potential treatment options. Steps to take when starting treatment for depression Treatment for MDD often involves a combination of therapy, medication, lifestyle changes, and support from loved ones. Work closely with your healthcare provider to develop a personalized mental health treatment plan that addresses your needs and goals. Resources available for general and crisis support There are numerous resources available for individuals experiencing depression. Here are a few recommendations you might find helpful:  Online support groups like the Anxiety and Depression Association of America’s major depressive disorder (MDD) support community, which provides a place to share and learn. The National Alliance on Mental Illness’s family support group, which can help loved ones understand mental health conditions. The 24/7 Suicide & Crisis Lifeline, which can be reached by calling or texting 988 if someone is experiencing suicidal thoughts or an emotional crisis. The Veterans Crisis Line, which is available for veterans seeking support by texting 838255, dialing 988 and pressing 1, or starting an online chat.  In a life-threatening emergency: Dial 911 or seek immediate assistance at the nearest ER. Whether you need immediate crisis intervention or ongoing support, these hotlines and websites can provide valuable resources and assistance. The importance of early intervention Timely intervention can help relieve symptoms and improve outcomes. By recognizing signs of depression and being willing to seek treatment, you can equip yourself with the tools and support needed to manage MDD or a similar disorder. If you're experiencing prolonged depression or think you may have MDD, know that you're not alone, and help is available. The first step to feeling better is reaching out. We offer affordable online mental health services, including therapy, medication management, and ongoing support. With Cerebral, you can get help managing depressive episodes from the convenience and comfort of your home. By recognizing the signs and symptoms of depression and taking proactive steps to seek help, you can reclaim your life and get back to filling it with hope, purpose, and fulfillment. Images by Drazen Zigic and pressfoto on Freepik. The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

Is Anxiety Hereditary? If you've ever wondered why it appears like anxiety runs in families or questioned if you might inherit anxiety, you're not alone. Anxiety disorders are among the most prevalent mental health conditions, impacting millions of individuals worldwide, , suggesting a complex interplay between genetics and environment that shapes our mental health. What causes anxiety disorders? There’s no one-size-fits-all answer, as it stems from a unique combination of genetic predispositions, environmental factors, and life experiences for each individual. All can play a role, but it’s important to understand the genetic component of anxiety-related conditions to help with early detection. In this informational post, we'll explore some connections between genetics and anxiety disorders, other potential causes, and common treatment options. Of course, individual diagnosis and treatment can only be rendered by a licensed professional. How common is anxiety? Transcending boundaries of geography and culture, anxiety disorders are among the most widespread mental health conditions. According to the Anxiety & Depression Association of America, 40 million U.S. adults have an anxiety disorder.  Generalized anxiety disorder (GAD), social anxiety disorder, panic disorder, and specific phobias make up the most common forms of anxiety disorders. Yet, despite their prevalence, anxiety disorders affect each person differently and call for tailored and individualized treatment approaches provided by a licensed professional. Does anxiety run in families? Yes, anxiety-related conditions can run in families. Studies on family history and twin data have consistently pointed to the possibility of a genetic component to anxiety disorders. How likely are you to inherit an anxiety disorder? It varies among individuals and families, but if you have a close relative with an anxiety disorder, your probability of developing one yourself is up to six times greater than those without a family history of anxiety. But that doesn't mean you're destined to inherit anxiety. Genetic predisposition merely points to a likelihood, while environmental factors often tip the scales. Is there an anxiety gene? While scientists have yet to identify a single ‘anxiety gene,’ research indicates that multiple genes may contribute to the likelihood of developing an anxiety disorder. Genes like the SLC6A4 that encode the serotonin transporter and the COMT gene or the BDNF gene, which play roles in neurogenesis and synaptic plasticity, could be associated with anxiety.  Additionally, environmental elements such as diet, sleep quality, air quality, and stress levels can impact gene expression through a process known as DNA methylation. All of these factors can shape an individual's susceptibility to these disorders. Do family members all inherit the same disorder? While family members may share a predisposition to anxiety, the specific type or presentation of a disorder can vary among individuals within the same family. For example, two siblings might both be anxious, but it can manifest in different types of anxiety disorders, with one having GAD and the other having social anxiety disorder. What this means: This illustrates the intricate nature of how our genes interact with our environment. Can family dynamics contribute to anxiety? Certain parenting styles and family environments may contribute to increased stress levels and anxiety in children. Authoritarian parenting: This approach, marked by strict rules and high expectations without emotional warmth, may instill fear and insecurity in children, potentially escalating their risk of anxiety disorders. Overprotective parenting: While well-intentioned, overprotective parenting can limit a child's development of coping mechanisms and resilience, causing increased anxiety and sensitivity to stress. Neglectful parenting: Defined by a lack of emotional support and care, neglectful parenting can cause children to feel insecure and anxious about their safety and well-being, raising the likelihood of mental health issues. Growing up in an environment that doesn’t support healthy psychological development could cause the onset and worsening of anxiety symptoms. Will I pass anxiety on to my children? While genetics play a role in anxiety disorders, they are not the sole determining cause of their onset. Environmental influences, including parenting styles, familial stressors, and societal factors, also contribute to a child's risk of developing anxiety. However, being aware of your family history and taking proactive steps to manage your own anxiety symptoms could help reduce the risk for future generations. The bottom line: Your role as a parent is significant, and you can shape a home environment that lowers anxiety levels. Other factors that could cause anxiety In addition to genetic predispositions, environmental factors can significantly impact the development of anxiety disorders. These factors include: Trauma or stress: Experiencing traumatic events or prolonged periods of stress can increase your vulnerability to anxiety disorders. Substance use: Substance abuse, including alcohol, drugs, and even caffeine, can make anxiety symptoms worse or trigger panic attacks. Poor sleep: Chronic sleep disturbances or insufficient sleep can disrupt brain function and lead to heightened anxiety. Troubled relationships: Difficulties with a friend, family member, or romantic partner can fuel feelings of loneliness and anxiety. Isolation: Being significantly less social can magnify or trigger anxiety due to our intrinsic need for emotional support and belonging. Approaching mental well-being with an understanding of the complex interplay between genetic, environmental, and lifestyle factors can empower you to work toward a personalized treatment plan. Treatment options for anxiety disorders Anxiety disorders are highly treatable, and several evidence-based interventions can help individuals manage their symptoms. Anxiety treatment options include: Cognitive behavioral therapy (CBT): CBT helps individuals identify and challenge negative thought patterns and behaviors associated with anxiety disorders. Exposure therapy: By gradually exposing individuals to feared situations or objects in a controlled setting, they can confront and overcome those fears. Acceptance and commitment therapy (ACT): ACT focuses on accepting uncomfortable thoughts and feelings while committing to actions aligned with one's values. Prescription medication: Selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs), or other medications may be prescribed to alleviate symptoms of anxiety. By recognizing the hereditary risk factors and seeking professional care, you can take proactive steps toward managing anxiety symptoms and improving your overall well-being. Cerebral’s online mental health services offer personalized mental health support and evidence-based treatment options tailored to your needs. Our team of licensed therapists and psychiatrists can help you lead a more calm and balanced life. Do I have an anxiety disorder? While the expertise of a mental health clinician is needed for a diagnosis, our quick 3-minute self-test indicates how your anxiety symptoms rank from normal to severe. Take a step toward learning more about your mental health — complete the questions in our free anxiety screening tool today. Images by freepik, lookstudio, and senivpetro on Freepik. The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

Anxiety touches everyone's life, acting as a natural response to excitement, change, uncertainty, and stress. But, this common feeling can cross the line from a temporary emotion to a more persistent anxiety disorder that requires attention. Before seeking answers about how to tell if you have anxiety, it’s important to learn more about the feelings behind it. This can help you understand the difference between everyday feelings of anxiety and an anxiety disorder. Learn how to recognize the underlying emotions behind anxiety, how to cope with those feelings, and how to determine when it might be time to seek help. Is anxiety an emotion or a disorder? It’s both. Anxiety is often described as a feeling of nervousness, apprehension, worry, or unease that can vary significantly in intensity, duration, and presentation. As a standard response to stress, feelings of anxiety are meant to alert us to help us prepare and pay attention. As defined by the American Psychological Association (APA), anxiety is “an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure.” Anxiety disorders go beyond ordinary nervousness or anxiousness and are characterized by ​​a persistent and severe level of anxiety or fear. Anxiety is a component of several mental health conditions, particularly generalized anxiety disorder (GAD), panic disorder, and phobia-related disorders. Symptoms of anxiety Anxiety tends to manifest itself physically, emotionally, and behaviorally, often with a combination of symptoms. These may include: Physical symptoms of anxiety: Heart palpitations, chest pain, dizziness, shortness of breath, and stomach discomfort. Behavioral signs: Avoidance of situations that trigger anxiety, compulsive behaviors, and restlessness. Cognitive signals: Persistent, irrational thoughts and difficulties with concentration. These symptoms can range in severity. If they’re disrupting your daily life and well-being, it’s a signal to seek professional help. Types of anxiety disorders There are various forms of anxiety conditions that individuals may encounter. Some of the most common include: Generalized anxiety disorder (GAD): Characterized by excessive, uncontrollable worry about everyday things. Social anxiety disorder (SAD): An intense fear of social interactions and a strong desire to avoid these situations. Panic disorder: Involves sudden and repeated attacks of fear that last several minutes or longer. Phobias: Excessive and enduring fear of a particular object, situation, or activity that typically poses no real danger. These types of anxiety disorders can have both short-term and long-term effects on an individual's mental health. What are primary and secondary emotions? To understand anxiety, we need to differentiate between primary and secondary emotions. Primary emotions are the immediate response to an event and often serve as survival mechanisms. Secondary emotions, on the other hand, are our reactions to the primary emotions, adding layers of complexity to our emotional experiences. Primary emotion These are the basic emotions that all humans experience and are thought to be at the core of other more complex emotions. They include: Fear: The response to immediate, real danger. Anger: Feeling threatened and the impulse to fight back. Sadness: Typically in response to a loss or a perceived unattainable goal. Happiness: The result of achieving a goal or of pleasant stimuli. Secondary emotion Instead of being the result of a specific experience, secondary emotions are triggered by the way we interpret our primary emotions. They may include: Anxiety: A secondary response to fear, associated with anticipation of future threats. Jealousy: A response to fears of loss. Pride: A response to feelings of achievement. Understanding these layers can help manage a complex emotion like anxiety effectively. Understanding the emotions behind anxiety Anxiety usually arises from two primary emotions: fear and uncertainty. Sometimes the triggers for anxiety are obvious, such as before an exam or big meeting. But other times, the source of anxiety can be more elusive, like a vague sense of unease when facing daily routines or the persistent worry over hypothetical scenarios that may never occur. By learning to identify the core emotions that drive our anxiety, we can address them more directly. Fear Perhaps the most basic and most powerful human emotion, fear is the response to an immediate, real threat and is a critical survival mechanism. It's what triggers the body's fight-or-flight response, preparing us to face, flee from, or freeze in the midst of a threat. Anxiety can stem from an overactive fear response, leading to a persistent, irrational fear of a specific object, activity, or situation. Uncertainty Uncertainty can be a trigger for anxiety when the future is unclear, our safety is in doubt, or we’re unsure of others’ perceptions. This can lead to a chronic state of anxiety, as life is often unpredictable. Learning to deal with uncertainty is a crucial skill for managing anxiety. Addressing the feelings of anxiety Once you’ve identified the core emotions at the root of your anxiety, the next step is to address them. This process may require the help of professionals, but there are several strategies you could try on your own. Feel your feelings The first step in addressing any emotion is to allow yourself to feel it fully. This can be difficult with emotions like anxiety, which can be uncomfortable and overwhelming. Why this is important: By acknowledging and allowing yourself to experience anxiety, you can begin to understand it and its triggers more clearly. Identify your triggers Determine the specific triggers that lead to anxiety for you. Is it a particular situation, person, or thought? Understanding what sets off your anxiety can help you prepare for and cope with those triggers more effectively. Free downloadable resource: Trigger Log Worksheet Adopt coping strategies Developing healthy anxiety coping strategies can make a significant difference in managing either the feelings or a disorder. These can include: Deep breathing: Using techniques like diaphragmatic breathing can calm your body's stress response. Mindfulness and meditation: Practices that train your mind to focus on the present moment may diminish the power of anxious thoughts. Regular exercise: Physical activity can help reduce anxiety by releasing tension and stress. Healthy eating and sleep habits: A balanced diet and adequate rest contribute to overall well-being, which can help manage anxiety. These self-help practices serve as valuable tools to relieve anxiety for both those who are feeling anxious and those with anxiety disorders. However, it's important to recognize when these strategies alone aren’t effective and when more specialized support is needed. If your symptoms become increasingly more intense, seeking professional help can help you address anxiety from multiple angles. Try therapy Therapy, particularly cognitive-behavioral therapy (CBT), can teach you to recognize and change the thought patterns that contribute to anxiety. Whether you’re feeling anxious or have an anxiety disorder, a therapist can also work with you to find coping strategies that suit you. When to seek help If anxiety is significantly impacting your quality of life, it's important to seek professional help, as it could be an anxiety disorder. Whether through therapy, medication, or a combination of both, there are effective treatments available for anxiety or anxiety-related mental health conditions. Online therapy and virtual medication management from Cerebral provide a convenient and proactive way to address symptoms of anxiety with the support of licensed professionals, all from the comfort of your home. If you’re wondering how to tell if you have anxiety as a diagnosable mental health condition, you can complete our simple screening tool which will suggest  the severity of your anxiety symptoms, ranging from normal to severe. Of course, a clinical diagnosis can only be done by a licensed professional after a complete evaluation. By addressing the underlying feelings of anxiety and learning to cope with them effectively, you can take back control and live a calmer and more stable life. Take one of the first steps today by completing our free anxiety screening tool to see if reaching out to Cerebral is right for you. Images by stefamerpik and yanalya on Freepik. The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

Anxiety — both as a feeling and a disorder — manifests not just in the realm of our thoughts and emotions but also physically, impacting multiple aspects of our well-being. From persistent headaches to an inexplicably rapid heart rate, the physical symptoms of anxiety can be as debilitating as the psychological strain. In this general overview, we’ll uncover the nine common physical symptoms that can be associated with anxiety. Beyond identifying the physical signs, you’ll also learn how understanding the long-term effects of anxiety on the body, practical coping skills, and therapeutic and pharmaceutical treatment options may help in managing anxiety symptoms.  Common physical symptoms of anxiety Take a breath. In and out. In. And out. Whether you realize it or not, your breath might be slightly shallower and quicker than usual. That's anxiety for you — people can experience a variety of physical symptoms because these disorders and feelings can subtly alter physiological responses without our conscious awareness. Let’s explore the 9 physical symptoms commonly associated with anxiety and anxiety disorders. Fatigue Marked by an overwhelming sense of exhaustion, it's that ”can't get out of bed” feeling, even if you've had hours of restful sleep, which — truth be told — is rare when experiencing anxiety. Fatigue results from your nervous system working overtime, keeping you on high alert, and sleeping enough — or more — won’t relieve this symptom. Headaches They're the pulsing kind, usually above your eyes. This throbbing pain is a symptom of tightened neck and facial muscles, often associated with anxiety-related stress and tension. The relentless nature of these headaches can substantially impact daily functions, compelling you to seek relief. Anxiety shakes or anxiety shivers Anxiety shakes and anxiety shivers are physiological responses to heightened states of anxiety or stress. Your body can involuntarily react with rapid, jittery movements or a quivering sensation. Tremors or shaking are part of the body's fight-or-flight response, designed to prepare for perceived threats, and can occur even in the absence of physical danger. Muscle tension Anxiety increases tension in your muscles. The heightened state of alertness that accompanies anxiety prompts your body's muscles to contract, preparing you to respond to perceived threats. As one of the signs of anxiety, this prolonged muscle tightness can lead to discomfort in various parts of your body, including painful knots in your back. Back bain A direct sequel to prolonged muscle tension, back pain emerges as muscles remain in a constant state of stiffness and contraction. Your mobility and daily activities could potentially become restricted by the pain caused by this physical symptom of anxiety.  Nausea Interfering with the digestive system, anxiety can induce feelings of nausea, serving as a physical reminder of its presence. This uneasy sensation often leads to a decreased appetite and can dramatically alter eating habits, which might inadvertently make anxiety worse by affecting overall health and energy levels.  Rapid heart rate Have you ever been sitting down, watching TV, and suddenly your heart races like you just ran a marathon? Anxiety can cause your heart rate to accelerate unexpectedly, even in the absence of physical exertion, as part of the body's heightened response to perceived stress. This sudden increase in heart rate can be alarming, potentially heightening your anxiety further as you wonder about its cause. It's a stark reminder of how closely our mental state can impact our physical well-being.  Changes in libido The impact of anxiety on sexual desire can be significant, with potential reductions in libido affecting both males and females. This often overlooked symptom can strain personal relationships and contribute to feelings of inadequacy or stress, further complicating one's mental health.  Shortness of breath Anxiety can disrupt typical respiratory patterns, leading to experiences of breathlessness even when you haven’t done anything active. This change in breathing patterns is often caused by the body's natural response to stress or fear. Long-term effects of anxiety on the body Anxiety, often perceived primarily as a mental health concern, can also have lasting effects on your physical health. Over time, it can impact your body in several ways: Central nervous system: Anxiety can create lasting alterations in brain functionality and structure, which can affect neurological disorders and contribute to difficulties in concentration, memory, and mood stability. Cardiovascular system: Chronic anxiety can strain the cardiovascular system, leading to elevated blood pressure and an increased risk of heart disease over time.  Immune system: The constant stress response associated with anxiety can weaken your immune response, making you more susceptible to infections and illnesses.  Digestive system: The stress-response system that activates during anxiety episodes can alter digestive processes and nutrient absorption, and prolonged impact can also cause issues like irritable bowel syndrome (IBS), ulcers, and chronic indigestion.  Respiratory system: The respiratory effects can be stifling if left unmanaged — prolonged anxiety can worsen respiratory disorders like asthma and chronic obstructive pulmonary disease (COPD). Understanding how to reduce anxiety not only helps improve your mental well-being but also helps protect and support your physical health. How to relieve symptoms of anxiety Anxiety thrives when it has free rein over your thoughts. However, you can establish defenses against it to protect both your mind and body against anxiety's effects. These coping strategies address how you can relieve the psychological and physical symptoms of anxiety: Mindfulness redirects your thoughts and focuses your mind on the present, which helps turn down the intensity of your anxiety. Breathing techniques are like mental stretches for your 'fight or flight' response, helping you relax your muscles and slow down your thoughts. Progressive muscle relaxation systematically tenses and then relaxes each muscle group, teaching your body what relaxation feels like again. Healthy eating gives your body the necessary nutrients to regulate mood and reduce stress. Exercise releases endorphins, which are your body's natural stress fighters.  Incorporating these coping strategies into your routine can enhance your resilience to anxiety and help you maintain control over both your mental and physical health. Treatment options for anxiety disorders With a wide array of treatment options available, managing anxiety disorders has become an achievable goal for many. From therapy to medication, a mental health professional can help you find a care plan for your needs. Therapy for anxiety disorders Therapy for anxiety symptoms and disorders can come in various forms, such as cognitive behavioral therapy (CBT), exposure therapy, or dialectical behavior therapy (DBT). Cognitive behavioral therapy focuses on identifying and changing negative thought patterns that fuel anxiety. By breaking down overwhelming fears into smaller, more manageable parts, CBT could help you confront your anxieties in a safe environment. This therapy emphasizes the development of personal coping strategies, teaching you to challenge distorted perceptions and change your reactions to anxiety-inducing situations. Exposure therapy is based on the principle that facing your fears is essential to overcoming them. This approach gradually and systematically exposes individuals to the objects or situations that provoke anxiety in a controlled setting. Over time, repeated exposure decreases the power these triggers have, reducing fear and anxiety levels. It’s particularly effective for specific phobias and obsessive-compulsive disorder (OCD). Dialectical behavior therapy combines cognitive-behavioral techniques with mindfulness practices. DBT is designed to help manage distress, regulate emotions, and improve relationships. This approach is especially beneficial for those with complex or hard-to-treat disorders, helping them to deal with intense emotional turmoil and impulses. Free resource: How to Soothe Anxiety with DBT Skills Therapy provides a supportive space to understand and work through underlying issues that may be causing anxiety. This part of an anxiety treatment plan also equips you with tools to manage symptoms and cope with triggers. Medication for anxiety disorders For some, medications may help manage the symptoms of anxiety disorders. While therapy focuses on the psychological aspects, medications address the neurochemical imbalances that might contribute to persistent anxiety. Anti-anxiety medication, selective serotonin reuptake inhibitors (SSRIs),  serotonin-norepinephrine reuptake inhibitors (SNRIs), and beta-blockers are common prescriptions that may help reduce anxiety symptoms. It's vital to have a discussion with a healthcare provider about the benefits and potential side effects of any medication in an anxiety treatment plan. With Cerebral's online therapy and virtual medication management services, you can get personalized care from licensed prescribers, therapists, and care counselors to address an anxiety disorder. How can I tell if I have an anxiety disorder? If you’re experiencing these physical anxiety symptoms — and/or emotional signs of anxiety like difficulty concentrating, restlessness, and irritability — you can take an initial step in gaining more clarity by taking our free anxiety self-test. While you’ll need to speak with a mental health professional to get a diagnosis, this free 3-minute screening tool  suggests where your anxiety symptoms range on a scale of normal to severe, though only a licensed professional can give a diagnosis after a full evaluation. Start on the path to a more serene and stable life — take our free anxiety screening tool  today.  Images by DC Studio, freepik, and krakenimages on Freepik. The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.