OCD vs Anxiety: What's the Difference?

Do you often struggle to recall a recent conversation or the details of an important task? You might think it's just forgetfulness, but anxiety could be the cause. Anxiety disorders affect millions of people worldwide, not just through its emotional toll but also by impairing cognitive functions like memory. Understanding how anxiety impacts memory can help you manage your symptoms of anxiety better and take proactive steps to improve your memory. In this informational article, we'll explore how anxiety affects memory, discuss various types of anxiety-related memory loss,  and outline strategies and treatment options that could help manage these effects. {MiniWidget:Anxiety} Types of anxiety-related memory loss Anxiety-related memory loss can manifest in various ways. Understanding these types can help in identifying the symptoms and seeking appropriate help.  Short-term memory and anxiety Do you have trouble remembering things that happened recently? Anxiety can interfere with short-term memory by making it difficult to focus and concentrate on the present moment, leading to lapses in recalling recent events or information. When your mind is preoccupied with worry, paying attention and retaining new information becomes harder. For example, you might forget where you placed your keys or miss important points in a meeting. Working memory and anxiety Working memory is crucial for tasks that require you to process and analyze information, such as problem-solving and decision-making. Anxiety can reduce the capacity of working memory, making it challenging to perform these tasks effectively. If you find it hard to keep track of multiple tasks or struggle with mental arithmetic, anxiety might be impacting your working memory. This can make everyday tasks feel overwhelming and contribute to a cycle of stress and forgetfulness. Long-term memory and anxiety Long-term memory can also be affected by anxiety. The stress and distraction caused by anxiety can make it difficult to encode new information into your long-term memory and retrieve that stored information. Chronic anxiety can interfere with the consolidation of memories, meaning you might struggle to remember events from your past. How anxiety affects memory Anxiety impacts various cognitive functions, with memory being particularly vulnerable. The brain's response to anxiety can alter how memories are formed, stored, and recalled. This is primarily due to the body's stress response, which includes the release of cortisol and other stress hormones. These biochemical changes can hinder the processes necessary for effective memory retention and retrieval. How anxiety impacts the brain Anxiety can have several effects on the brain, which in turn impact memory: Overstimulation: When you experience anxiety, your brain is in a state of heightened arousal, which can lead to overstimulation. This overstimulation can interfere with the brain's ability to process and store information effectively, leading to memory problems. Heightened cortisol levels: Anxiety often results in elevated cortisol levels, a hormone released in response to stress. Chronic high cortisol levels can damage the hippocampus, the part of the brain responsible for forming new memories and retrieving old ones. Understanding these mechanisms can provide deeper insight into how anxiety disrupts memory. How anxiety affects memory formation and recall Anxiety can impact how our brain processes and stores information in the following ways: Short-term memory and anxiety: When you're anxious, your brain prioritizes immediate threats over other information. This means essential details and tasks can slip through the cracks, leading to gaps in your short-term memory. The constant state of alertness makes it challenging to focus on and remember recent events. Working memory and anxiety: Anxiety can also impact your ability to hold and manipulate information in your mind, making multitasking or following complex instructions particularly difficult. The mental clutter caused by anxiety can crowd out the information you need to retain. Long-term memory and anxiety: The stress hormones released during anxious episodes can interfere with the processes that consolidate memories, making it harder to build a robust memory bank. Anxiety can significantly disrupt short-term, working, and long-term memory, making everyday tasks and information retention more challenging. However, you could improve your memory and overall cognitive function by recognizing these effects and implementing interventions like relaxation techniques, regular exercise, and seeking professional help. Other contributing factors In addition to the physiological impacts of anxiety on memory, some other factors can contribute to memory loss or challenges with recollection. Distracted thinking Anxiety often leads to distracted thinking, where your mind is preoccupied with worries and fears. This distracted thinking can disrupt the cognitive processes involved in memory formation, leading to forgetfulness and confusion. Stress-related fatigue Chronic anxiety can lead to physical and mental exhaustion, making it hard to focus and remember information. When you're constantly tired, your brain has to work harder to process information, which can further impair memory. Panic attacks and memory loss Panic attacks are intense episodes of fear that can cause physical anxiety symptoms like a racing heart, shortness of breath, and dizziness. During a panic attack, your brain's 'fight-or-flight' response activates and floods your body with stress hormones. This acute stress can disrupt the functioning of the hippocampus, leading to temporary memory loss. People often report difficulty recalling details of their surroundings or what happened during a panic attack. Other potential causes of memory loss While anxiety can significantly impact memory, it's essential to consider other potential causes of memory loss, such as: Depression: Depression can also affect memory and cognitive function. Sleep disorders: Lack of sleep can impair memory and concentration. Medications: Certain medications can have side effects that impact memory. Medical conditions: Conditions like thyroid disorders, vitamin deficiencies, and neurological diseases can affect memory. If you're experiencing persistent memory issues, it's essential to consult with a healthcare professional for a comprehensive assessment. How to improve memory under stress There are strategies that can be used to improve memory and manage the stress caused by anxiety. Try relaxation techniques Relaxation techniques such as deep breathing, progressive muscle relaxation, and meditation can help reduce anxiety and improve your ability to concentrate and remember things. The goal of these practices is to help calm your mind, making it easier to focus and retain information. Increase exercise Regular physical activity can reduce anxiety and improve cognitive function. Exercise increases blood flow to the brain, promotes the growth of new neurons, and helps release endorphins, which can boost mood and mental performance. Improve sleep Quality sleep is crucial for memory consolidation. Anxiety can disrupt your sleep patterns, making it harder to get the rest you need. Establishing a regular sleep routine and creating a calming bedtime environment can help improve sleep quality and enhance memory. Try journaling Writing in a journal often benefits your mental health by helping you process emotions, organize thoughts, and reduce anxiety. Journaling can also serve as a tool for tracking your memory and identifying patterns or triggers that may be affecting your cognitive function. Try these memory strategies For some people, using certain strategies makes it easier to remember things by creating associations and breaking down complex information into manageable parts. Use mnemonics: Mnemonics are memory aids that help you remember information through association. Stay organized: Keeping a planner or to-do list can help you remember important tasks and appointments. Break tasks into smaller steps: Breaking tasks into smaller, manageable steps can make them less overwhelming and easier to remember. Visualization: Visualizing information or creating mental images can enhance memory retention by making abstract concepts more concrete. Chunking: Grouping information into smaller chunks can help you remember more by reducing cognitive load. For instance, breaking down long numbers into groups of three or four digits makes them easier to recall. Some may work better for you than others, so experiment and find out which techniques are most effective for improving your recall and cognitive function. Treatment options There are various treatment options available for managing anxiety and improving memory.  Therapy Therapy is a highly effective treatment for anxiety and its impact on memory. Cognitive behavioral therapy (CBT) can help you identify and change negative thought patterns that contribute to anxiety. A licensed therapist in your state can also work with you to implement tools and strategies to manage anxiety and improve cognitive function. Medications Medications can be an effective part of anxiety treatment. Antidepressants, anti-anxiety medications, and beta-blockers are commonly prescribed to help manage anxiety symptoms. It's essential to work with a licensed provider to assess what treatment options might work for your specific needs. Taking proactive steps Anxiety can significantly impact memory, affecting both short-term and long-term recall. Understanding how anxiety influences memory and adopting strategies to manage it can help improve cognitive function. Incorporating relaxation techniques, exercise, good sleep habits, and journaling into your routine could help you mitigate the effects of anxiety on your memory. Additionally, therapy and medication generally provide added support. Cerebral provides a convenient and accessible way to receive therapy, medication, and support for anxiety. Remember: It's important to address anxiety and memory issues early to prevent them from interfering with daily life. Do I have anxiety? While only a licensed professional can make a diagnosis, if you’re asking yourself this question because you feel anxiety could be impacting your memory, you can get some initial insights before seeking a professional assessment. Take our free 3-minute anxiety self-assessment to help you understand more about possible anxiety symptoms and their severity. Images by Drazen Zigic, katemangostar, and drrobotdean 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.

We accept certain medical screenings as regular parts of life. For example, cancer screenings such as breast exams and colonoscopies are widely recognized recommendations for standard, high-quality medical care. There is a lesser-known important screening: For the first time, medical experts have begun recommending that all adults under 65 should be screened for anxiety. {MiniWidget:Anxiety} Articles showcased: The New York Times, NPR, and NBC News The value of screening for anxiety Unfortunately, many people who have an anxiety disorder live with it unknowingly for years before they’re diagnosed. Screening for anxiety disorders can easily change that. And that’s important because these undiagnosed cases could increase. Several changes that have changed our social fabric — social media, COVID-19, and an increasingly polarized political environment — have only worsened anxiety symptoms for many. When left untreated, anxiety disorders may lead to the development of depressive symptoms. Additionally, untreated anxiety has been linked to higher risks of cardiovascular diseases, elevated blood pressure, and other medical conditions. Luckily, there are very effective treatments for anxiety disorders that can be administered via telehealth. Both talk therapy and medications can help relieve anxiety symptoms. How to screen for anxiety Researchers have developed a brief anxiety questionnaire that’s replicated in our free screener for anxiety and only takes a few minutes to complete. Just 7 questions long, the Generalized Anxiety Disorder Scale (GAD-7) asks about certain symptoms of anxiety. The resulting score will be classified as either mild, moderate, or severe in terms of symptom severity. Keep in mind: This is just a screener, and a high score doesn’t necessarily mean you have an anxiety disorder, and a low score doesn’t rule out the possibility that you do. Furthermore, there are many different types of anxiety disorders, and evidence-based treatment varies depending on the specific type. We encourage you to talk to a mental health professional to help you with the next steps. Cerebral can connect you with a clinician within days. Get screened: Take our free anxiety self-assessment today. David Mou, MD David is a board-certified psychiatrist. He completed his psychiatry training at Harvard’s MGH-McLean residency program. Image by lookstudio 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.

Am I Having A Nervous Breakdown? Stress and anxiety can become overwhelming, especially when intense symptoms disrupt your daily life. Often referred to as a nervous breakdown, sometimes one can feel 'on the edge.’ But what exactly is a nervous breakdown, and how does it differ from a panic attack? What steps can you take to manage these powerful episodes and regain balance? Here, we explore the signs, causes, and possible interventions for nervous breakdowns. While only a licensed professional can diagnose and treat mental health issues, gaining a general understanding of mental health crises can help you recognize early signs and seek help promptly. This knowledge could also equip you to provide support to others who might be experiencing a nervous breakdown. {MiniWidget:Anxiety} What is a nervous breakdown? Though not a clinical term itself, a nervous breakdown is often used to describe a severe, temporary period of intense mental distress that significantly impairs one’s ability to function in daily life. During an episode, an individual may feel so overwhelmed that they’re emotionally and psychologically drained. While the term 'nervous breakdown' has historically been used to depict severe psychological distress, today, it’s more accurately described as a 'mental health crisis.' Signs of a nervous breakdown — or mental health crisis — can include: Feelings of extreme unwellness: Often described as an intense wave of panic or despair. Inability to cope: A failure to respond effectively to stressors that one might typically handle with relative ease. Loss of function: Could involve a withdrawal from social contact or the sudden inability to cope with menial tasks. Recognizing these signs is the first step toward recovery, and help is readily available for those who need it. Nervous breakdown vs. a panic attack Distinguishing between a nervous breakdown and a panic attack is vital, as both can present intense, albeit distinct, symptoms. While they share roots in anxiety, they’re markedly different — let’s explore how to tell them apart. A mental health crisis involves a prolonged state of emotional disruption where an individual may find it difficult to cope with and complete daily activities. On the other hand, a panic attack is an intense and relatively short episode of fear or anxiety, usually brought on by a specific trigger and accompanied by alarming physical symptoms such as a rapid heartbeat, sweating, and dizziness. Nervous breakdown signs often include:  Prolonged feelings of depression Extreme stress Withdrawal from social interactions Significant decline in functioning across various aspects of life A culmination of sustained and overwhelming stressors typically triggers this type of mental health crisis. Signs of a panic attack can include: Sudden, intense surges of fear and discomfort that peak within minutes Heart palpitations Shortness of breath Dizziness Fear of losing control or impending doom The bottom line: The biggest differentiator between the two is that panic attacks are usually short-lived, often only lasting minutes, whereas a nervous breakdown can persist for days, weeks, or longer. If you’ve determined that you’re not having a nervous breakdown, here’s what to do if you’re experiencing a panic attack. What causes a nervous breakdown? Various factors can trigger a mental health crisis, each contributing to the buildup of stress until the individual reaches a tipping point. Some causes could include: A sudden tragedy: Experiencing unexpected loss or trauma can lead to a mental health crisis, especially without adequate emotional support or coping mechanisms. Increased stress or burnout: Chronic stress, whether from work, relationships, or financial pressures, can accumulate, leading to burnout and, eventually, a breakdown. Loss of sleep: Long periods of sleep deprivation can have many negative effects on mental health, with a breakdown being one potential outcome. Underlying depressive or anxiety disorder: Existing mental health conditions can increase one's likelihood of experiencing a nervous breakdown. Understanding the causes of nervous breakdowns can better prepare you to manage and potentially avoid them. What does a nervous breakdown look like? Recognizing the signs of a mental health crisis can help in seeking timely support and preventing further impacts to your mental health. Indicators of a nervous breakdown may include: Feeling emotional symptoms of depression or anxiety: Persistent sadness, worry, fear, or emptiness are common indicators. Difficulty concentrating: Struggling to focus or make decisions can be a telling sign of mental overload. Trouble sleeping: Insomnia or excessive sleeping could both point towards an oncoming mental health crisis. Changes in appetite: Significant weight loss or gain without an apparent reason can be a red flag. Feeling rundown: Constant fatigue or low energy often accompany a mental health crisis. Hallucinations: Hallucinations or delusions could occur in severe cases, indicating profound psychological distress. Overall, you’re looking for severe anxiety symptoms or intense depressive states that are hard to shake. If you experience the above, getting professional help as soon as possible is key.  What should you do if you’re having a nervous breakdown? If you think you’re having a nervous breakdown, the first step is to acknowledge the severity of your feelings and symptoms. It's important not to dismiss them as simply passing stress because getting help quickly is critical. Contact a mental health professional who can assess your symptoms and provide a tailored treatment plan. If you aren’t already working with one, you can initiate a conversation with a healthcare provider, who could refer you to a mental health specialist. If your symptoms escalate to thoughts of suicide or self-harm, seek immediate assistance. 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. Other steps you can take to begin addressing the situation could include: Talk to someone you trust: If you need to wait for an appointment, sharing your experiences with a supportive friend, family member, or significant other could provide some relief. Consider immediate self-care measures: Eat well, get enough sleep, and engage in activities that reduce stress, like exercise or meditation. Hold off on making major decisions: While feeling overwhelmed, consider postponing significant life decisions until you feel more stable. Taking these steps can be crucial in managing a mental health crisis and paving the way for personalized treatment and recovery. Remember: Seeking help is a sign of strength and self-worth. Managing a nervous breakdown There are effective strategies to help prevent, manage, and recover from nervous breakdowns. Try therapy Cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), and other modalities could help in managing the anxiety and stress that are often at the root of a mental health crisis. Consider medication Medications prescribed by a licensed professional can help manage symptoms of anxiety or other underlying mental health conditions. Use stress management tactics Adopting stress-reduction techniques, such as mindfulness, meditation, or yoga, can help reduce stress levels. Consider lifestyle changes Self-care practices like regular exercise, a healthy diet, adequate sleep, and a structured routine can all contribute to better mental health. Seek help for anxiety symptoms When it comes to anxiety symptoms, seeking prompt assistance from a licensed mental health specialist may contribute to improved outcomes. Additionally, symptoms of anxiety can overlap with other conditions, which makes getting a professional evaluation essential. Cerebral offers convenient, affordable, and personalized online mental health services, including therapy and medication management. Anxiety symptoms are manageable with support and strategies that are tailored to your needs. Recognizing the signs early and working with qualified professionals are helpful when responding to a nervous breakdown. Ready to take the first step towards reclaiming your mental well-being? Schedule your first session today. Images by freepik, freepik and Drazen Zigic on Freepik.