Stop Overthinking and Other Cognitive Distortions

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.

Understanding the nuances of mental health can be challenging, especially when symptoms overlap between conditions. Two types of disorders that can be hard to distinguish are obsessive-compulsive disorder (OCD) and anxiety. This informational article aims to clarify the differences between these conditions, their symptoms, and treatment options. {MiniWidget:Anxiety} What is OCD? Obsessive-compulsive disorder (OCD) is a mental health condition characterized by persistent, unwanted thoughts (obsessions) and repetitive behaviors or mental acts (compulsions) that a person feels driven to perform. People with OCD often recognize that their thoughts and behaviors are irrational, yet they feel unable to stop them. These obsessions and compulsions can significantly interfere with daily life, cause considerable distress, and even make simple tasks seem daunting. Common obsessions in OCD Obsessions are intrusive, unwanted thoughts, images, or urges that cause significant anxiety or distress. In OCD, these obsessions often revolve around specific themes that are persistent and difficult to control Common OCD obsessions include the following: Fear of contamination or germs Unwanted forbidden or taboo thoughts involving sex, religion, or harm Aggressive thoughts toward others or self Having things symmetrical or in perfect order These obsessions can dominate the person's thoughts, leading to significant distress and interfering with daily activities. Common compulsions in OCD Compulsions are repetitive behaviors or mental acts that a person feels driven to perform in response to an obsession. These actions are meant to reduce the distress associated with obsessions or to prevent a feared event, but they often  only provide temporary relief. Common OCD compulsions include the following: Excessive cleaning or hand washing Ordering and arranging things in a particular, precise way Repeatedly checking on things, such as ensuring the door is locked, or the oven is off Compulsive counting Compulsions can take up significant time and interfere with daily functioning, often causing distress and frustration. What is anxiety? Anxiety is a natural response to stress, but when it becomes persistent and overwhelming, it can develop into an anxiety disorder. Symptoms of anxiety can range from mild worry to debilitating fear and panic. Anxiety disorders are characterized by excessive fear or worry that impacts daily activities and encompass a wide range of conditions, including generalized anxiety disorder (GAD), panic disorder, and social anxiety disorder. People with anxiety disorders often experience persistent, uncontrollable worry about various aspects of life, such as work, relationships, and health. This constant state of alertness can even lead to physical symptoms of anxiety that can significantly impact one's quality of life. Common symptoms of anxiety Anxiety can manifest in various ways, affecting both the mind and body. Most commonly, people with anxiety-related disorders will experience the following: Excessive worrying Feeling agitated or restless Fatigue Difficulty concentrating Irritability Tense muscles Trouble sleeping These symptoms can significantly impact daily life, making it challenging to perform everyday tasks and enjoy normal activities. Key differences between OCD and anxiety While OCD and anxiety disorders share some similarities, there are key differences in behaviors, thought patterns, and the focus of thoughts that can help in telling the two types of disorders apart. Behaviors Behaviors associated with these conditions can greatly interfere with day-to-day functioning and are often key indicators of the underlying disorder. Here’s how the two differ in behaviors:  OCD: Involves repetitive or ritualistic behaviors or mental acts (compulsions) performed to reduce the distress caused by obsessions. Anxiety: Involves behaviors aimed at avoiding anxiety-provoking situations or events, such as avoidance of social gatherings or excessive preparation for events. Thought patterns Thought patterns are a critical component in distinguishing between OCD and anxiety disorders. These are the major differences for both: OCD: Characterized by intrusive, unwanted thoughts that the person recognizes as irrational but cannot control. Anxiety: Involves persistent worrying about future events or everyday situations, which, while often exaggerated, are more rooted in reality compared to the intrusive thoughts in OCD. Focus of thoughts Understanding where thoughts are centered can help in identifying a specific disorder. This is how the two conditions differ in this area: OCD: Thoughts are often centered around specific themes like contamination, harm, or symmetry. Anxiety: Thoughts can be generalized and involve worrying about a wide range of everyday issues, such as work, health, and relationships. Recognizing differences can aid in distinguishing between OCD and anxiety disorders, which can help lead to more personalized and targeted treatment options. Is OCD a type of anxiety? OCD was previously considered an anxiety-related disorder because it involves significant anxiety and distress caused by obsessions and compulsions. However, OCD has been reclassified as an obsessive-compulsive and related disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) as of late. This reclassification reflects the distinct nature of the obsessions and compulsions in OCD, which distinguish it from other anxiety disorders. How to tell if I have OCD or anxiety Because OCD and anxiety disorders can have overlapping symptoms, it will take a mental health professional to make a clinical diagnosis. However, you can educate yourself on the main differences between the two to gain more clarity before talking with a mental health professional. Let’s take one last look at the symptoms of both to help differentiate between the two. OCD symptoms Intrusive, unwanted thoughts or images (obsessions) Repetitive behaviors or mental acts (compulsions) performed to reduce distress Significant time spent on obsessions and compulsions, interfering with daily life Recognizing that obsessions and compulsions are excessive or unreasonable Anxiety symptoms Excessive, uncontrollable worry about various aspects of life Physical symptoms such as increased heart rate, sweating, and trembling Avoidance of anxiety-provoking situations Difficulty concentrating and sleeping Persistent feelings of restlessness or being on edge How are OCD and anxiety diagnosed? Diagnosing OCD and anxiety disorders involves a comprehensive evaluation by a mental health professional. This typically includes: Clinical interview: To discuss your symptoms, medical history, and impact on daily life. Questionnaires: To assess the severity of symptoms using standardized clinical tools. Observation: To note behaviors and physical signs of anxiety or compulsions. Diagnostic criteria: To make a diagnosis using criteria from the DSM-5. A thorough clinical evaluation and diagnosis inform a personalized treatment plan.  Can you have both OCD and anxiety? Yes, it is possible to have both OCD and an anxiety disorder, and co-occurrence of these conditions can be relatively common. While having one can increase the risk of developing the other; the likelihood of developing both is greater for those with OCD because of the condition’s severity. When both conditions are present, treatment plans should address OCD and anxiety symptoms to ensure comprehensive care. Why that matters: The presence of one condition can exacerbate the symptoms of the other, creating a complex interplay that can be challenging to manage, especially without ongoing professional help. What other conditions could it be? Several other conditions can present with symptoms similar to OCD and anxiety disorders but also have distinct treatment options. This makes a clinical evaluation or talking with a licensed professional all that more important. Conditions that could look like OCD or anxiety include: Depressive disorders: Persistent low mood, loss of interest in activities, feelings of hopelessness, and changes in appetite and sleep patterns. Attention-deficit/hyperactivity disorder (ADHD): Symptoms like difficulty concentrating, restlessness, and impulsivity can resemble anxiety and OCD, especially when the individual engages in repetitive behaviors or experiences significant worry and distractibility. Phobias: Intense fear of specific objects or situations that result in avoidance behavior. Body dysmorphic disorder (BDD): Obsessive focus on perceived flaws in appearance, leading to repetitive behaviors, such as mirror checking, and significant distress. Undergo an evaluation with a licensed professional to discuss personalized treatment for your specific condition. Are the treatments different? Not always. There are similarities in treating OCD and anxiety disorders. Medication Medication is a common treatment option for both OCD and anxiety disorders, often helping to manage and alleviate symptoms. For both conditions, medications are often combined with therapy and other interventions. Therapy A therapist can provide non-medication strategies and support in managing symptoms for either condition. By learning essential tools and techniques, therapy fosters hope for long-term recovery and resilience for people with OCD as well as for those who have anxiety-related conditions. Coping strategies Techniques such as mindfulness, relaxation exercises, deep breathing, and stress management may be particularly helpful. Lifestyle changes like regular exercise, balanced eating, and sufficient sleep also may help. By incorporating healthy coping strategies into your daily life, you are on the road to improving your mental health. How Cerebral can help If you are experiencing symptoms of OCD or an anxiety-related disorder, seeking help from a mental health professional is essential to getting the care you need. Online mental health services like Cerebral offer a convenient and accessible way to receive support for OCD and anxiety disorders. Cerebral provides: Therapy: Access online sessions with licensed therapists. Medication management: Consult with credentialed prescribers virtually to see if an online prescription and managing medication is appropriate for you. Educational resources: Explore articles, in-app exercises, and free mental health resources to help understand and manage symptoms. Services like Cerebral can be particularly beneficial for those who have difficulty accessing traditional in-person care due to geographical, logistical, or personal reasons. Our team of experienced mental health professionals is here to explore personalized care and support if appropriate for you.  Do I have anxiety? Only a mental health professional can determine the answer to that question by conducting a clinical evaluation for an anxiety disorder. But, you can take a free 3-minute self-assessment to get a better sense of the level of your anxiety symptoms.  Images by freepik, freepik, and master1035 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.