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.

Finding the right bipolar disorder treatment path for you can be empowering. This guide can help you simplify the process of finding a therapist. In it, you’ll learn about the therapy types, the advantages of therapy for bipolar disorder treatment, how in-person and online therapy compare, and advice on how to select the best therapist for you.  The types of therapy used for bipolar disorder Often used in conjunction with medication, therapy can play a supporting role in the management of bipolar symptoms by helping individuals explore their experiences, thoughts, feelings, and behaviors under the guidance of a trained professional. Since the disorder affects each person differently, various therapeutic approaches allow for personalized care plans that address specific challenges, triggers, and symptoms. The goal of therapy is not only to manage bipolar symptoms but also to enhance overall quality of life, empower individuals with coping strategies, and support long-term stability. Cognitive behavioral therapy (CBT) CBT is a structured form of talk therapy that has been shown to be effective in helping individuals with bipolar disorder to better manage their symptoms by examining and changing thought patterns, emotions, and behaviors. It typically involves identifying negative thought processes and learning how to replace them with more positive ones. CBT may also involve developing coping strategies and stress management techniques. Free resource: CBT Thought Record Exercise Worksheet Dialectical behavioral therapy (DBT) Often used in conjunction with other therapies, DBT is a more focused offshoot of CBT that concentrates on managing the intense emotions and mood swings associated with bipolar disorder. It achieves this by combining standard cognitive-behavioral techniques with core concepts of distress tolerance, mindfulness, emotional regulation, and interpersonal effectiveness. Learn more: DBT Distress Tolerance Skills for Emotional Crisis Family-focused therapy (FFT) FFT is not just about the individual; it involves the whole family. It educates, supports, and teaches family members effective and constructive ways to interact with the individual with bipolar disorder to create a nurturing and empathetic environment. This type of therapy may also involve addressing family dynamics and communication patterns to improve relationships and promote healing. Interpersonal and social rhythm therapy (IPSRT) IPSRT is an evidence-based approach developed specifically for the treatment of bipolar disorder. Its focus is on balancing social routines and mood symptoms while also developing strategies to improve social skills and stabilize mood. ​​This therapy could be especially helpful for those seeking to consistently maintain daily routines and manage the disruptions in social relationships that can come with bipolar disorder. How therapy can help those with bipolar  Why should you choose therapy? Here's the rundown on some of its benefits: Symptom reduction: Therapies like CBT and DBT are shown to reduce the frequency, duration, and severity of bipolar symptoms. Beyond medication: While medication is a standard treatment for bipolar disorder, therapy offers an additional layer of support. Life skills: Therapy can provide individuals with the tools they need to manage their thoughts, emotions, and relationships, which are especially crucial for those with bipolar disorder. Prevention of relapse: Some types of therapy, like IPSRT, help individuals regulate their social rhythms, which can lead to a more stable life and, in turn, reduce the risk of relapse. Incorporating therapy could enhance your overall treatment plan for bipolar disorder. How therapy complements bipolar meds Medication is a fundamental component of bipolar disorder treatment, vital for stabilizing moods and controlling symptoms. However, medication alone may not address all the complexities of the condition. This is where therapy comes into play, serving as a complementary approach. By participating in therapy, individuals not only work toward managing their symptoms but also develop crucial life skills and coping strategies. These skills help address daily challenges and reduce the impact of stressors that could trigger episodes. Medication brings chemical imbalances under control, laying a foundation for emotional and psychological stability. Meanwhile, therapeutic interventions build on this stability, focusing on the behavioral, cognitive, and emotional aspects of bipolar disorder. This integrated approach can empower you to take control of the entirety of your experience with bipolar disorder, paving the way for a more balanced and fulfilling life. In-person vs. online therapy The traditional in-person therapy model has been a go-to for mental healthcare, but online therapy is quickly becoming very popular. Let’s compare the two. In-person therapy is a traditional approach that allows for improved body language reading and environment control but comes at the cost of being more expensive and less convenient. Online therapy offers accessibility and affordability while still implementing proven therapeutic modalities. Without all the overhead that comes with running an office, online mental health providers like Cerebral can pass along savings to clients. Online therapy can also save you time because there aren’t as many scheduling limitations — plus, there’s no need to commute!  How to find a therapist Selecting a therapist for your bipolar disorder care will take some research. Here are some avenues to explore: Online resources: Services like Psychology Today's directory or Cerebral’s network of online therapists can offer detailed profiles. Get a referral: Your primary care physician or psychiatrist can usually provide a list of recommended therapists. Friends and family: Reach out to friends and family who have positive experiences with therapy, especially if they have the same diagnosis. Check patient organizations: Organizations like the National Alliance on Mental Illness (NAMI) can be excellent resources for finding local support and therapy options. Community centers: Local mental health centers often have a network of resources and professionals. Exploring various options and communicating openly with potential therapists will help you establish a therapeutic relationship that feels like the right match for you. A good fit can make all the difference in your therapy experience and overall treatment success. Things to look for in a therapist Once you have a list of potential therapists, how do you narrow down your options? Look for the following: Affiliations: Is the therapist part of any recognized mental health organizations or networks? Specialties: A therapist with a specific focus on bipolar disorder will likely have more experience treating it. Reviews and ratings: While not definitive, online reviews can provide insights into others’ experiences. Initial consultation: Meeting a therapist for a session can give you a feel for how you might benefit from their approach. When searching for quality care from a credentialed therapist, prioritize experience with bipolar disorder, good communication skills, and a therapeutic practice that resonates with you. What to ask a potential therapist Being prepared with the right questions helps clarify the process. Be sure to ask: Are they accepting new patients?  Do they take your insurance?  Can they coordinate with your doctor or psychiatrist? What’s their background and training in bipolar disorder like? You’ll also want to know what a typical therapy session looks like and how they measure progress toward your goals and motivations for going to therapy. How to know if a therapist is a good fit for you It's important to recognize when you've found a good relationship with a therapist so you can keep building on the work you do together. Signs that you're on the right track include: They’re responsive to your needs. A good therapist will demonstrate having heard and understood you by responding to your concerns and listening to you.  They foster a sense of trust and safety. You’ll need to feel comfortable sharing many things with them, so you should feel that they’ve created a safe, judgment-free environment where you can be open and work through issues and concerns. You see progress. After an appropriate number of sessions, which varies from person to person, you should begin to notice improvement and benefits from your sessions, tailored to your personal timeline and needs. Identifying these positive signs can help you feel assured in your choice of therapist, fostering a rewarding and supportive therapeutic relationship. Why Cerebral might be a good fit for you If you’re looking for convenience, flexibility, and affordability while still getting access to top-rated licensed therapists, Cerebral could be the right choice for you. We’re committed to helping you find the best fit for you. With Cerebral, you’ll have access to a diverse group of mental health care professionals, and we take your preferences into account. Not only can we match you with a therapist who has experience with bipolar disorder, but preferences around an ethnic background, age range, LGBTQIA+ experience, and gender can also be factored in. Plus, you can switch therapists for any reason, at any time. We offer online therapy sessions at times that suit you best — during the day, at night, or over the weekend — allowing you to focus on your mental health without impacting your day-to-day responsibilities. When mood episodes can already cause interruptions in one’s daily life, this flexibility can be an advantage for bipolar individuals. The ability to join sessions from the privacy and comfort of your own home can also be a significant benefit. It’s not uncommon to feel unmotivated during depressive episodes, and the effort, stress, and time it takes to travel to a therapist’s office could be a barrier during those periods. With Cerebral, you can engage in meaningful therapy sessions wherever you are most comfortable. Being in a familiar private space could also help you feel freer to open up and discuss your feelings from the start. Additionally, we have a large network of top-tier licensed prescribers, allowing you to also manage your bipolar medication online from one central place under one affordable subscription with free expedited shipping. Want to give Cerebral a try? Schedule your first session today. Images by 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.

In our daily lives, feelings of anxiety and fear can surface, intermingling in ways that make them tough to distinguish. However, understanding the distinction between the two helps in managing them effectively, leading to improved emotional resilience. While both are natural and common responses to threats, they’re influenced by different triggers and operate on separate timelines. Confusion between these emotions arises because they share physical symptoms and can affect us simultaneously. In this guide, we’ll dissect the differences between the two. What is anxiety? Anxiety is a natural human response to stress, a feeling of unease or apprehension about what's to come. It’s part of the body’s flight-or-fight mechanism that helps us prepare for an immediate threat by getting us to react to the situation. Anxious feelings become a concern when they occur frequently, leaving a person in a persistent state of anxiety. We all can have feelings of anxiety, but people can also have anxiety disorders. It’s an important distinction to recognize.  Symptoms of anxiety The symptoms of anxiety can vary from person to person, but common physical and emotional indicators include: Rapid heartbeat Sweating or trembling Difficulty concentrating Restlessness or irritability Muscle tension and aches Nausea or stomach upset These physical signs are often accompanied by persistent worry and fear about everyday situations, making it more difficult for a person to function in their daily life.  Types of anxiety disorders Anxiety disorders are classified into specific types, including generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and phobias. Each type has its own set of symptoms and triggers that can vary from person to person. Explore more: Anxiety Disorders — Here’s What You Should Know What is fear? Fear is also a natural emotion that is triggered by a real and present danger. Functioning as the mind and body's response to an immediate threat, fear motivates us to act in the interest of our survival and safety. It can be triggered by a scary situation, whether it's real or perceived. Symptoms of fear Similar to anxiety, fear also has physical and emotional symptoms that accompany it. These may include: Shaking or trembling Sweating Feeling dizzy or lightheaded Dry mouth or difficulty swallowing Numbness in the body Similar to anxiety, fear is a feeling we all can have, but when the fear becomes irrational, persistent, and significantly distressing, it can evolve into a phobia. Phobias are categorized as a type of anxiety disorder characterized by an intense, excessive, and persistent fear of a specific object, situation, or activity that is often out of proportion to the actual danger presented. Unlike the occasional fear that can be managed or rationalized, phobias can lead individuals to go to great lengths to avoid their source of fear, significantly impacting their daily lives and well-being. The treatment for phobias often includes therapy, particularly cognitive-behavioral therapy, which helps patients gradually build exposure to the feared object or situation in a controlled and safe manner. Understanding ‘fight or flight’ The 'fight or flight' response is the body's reaction to a sudden danger or threat. During this reaction, certain hormones like adrenaline and cortisol are released, and physical changes, such as increased heart rate and blood pressure, occur to prepare a person to either fight the oncoming threat or flee to safety. This response is a survival mechanism that has evolved over time to protect us from danger and harm. The difference between anxiety and fear Fear and anxiety share a common root in the fight-or-flight response, but there are some key differences between the two emotions: Trigger: Fear is triggered by a known or present threat, whereas anxiety can be triggered by both real and imagined future events. Physical symptoms: Both emotions can cause physical symptoms like rapid heartbeat and muscle tension, but anxiety can also lead to digestive issues, sleep problems, and fatigue when experienced long-term. Both emotions involve a range of physical and psychological symptoms that are intended to protect us. However, they can be burdensome if they persist when there is no immediate danger threatening our safety, just as they typically do with anxiety. One major difference between the two is the duration of the feeling. While it can last longer in long-term life-threatening situations, fear is typically short-lived, while anxiety can linger for prolonged periods. Physical symptoms Fear: Immediate and intense; driven by a specific circumstance. Anxiety: Persistent and long-lasting; can be triggered by vague or unknown concerns. Psychological symptoms Fear: Often leads to the need for immediate, direct action. Anxiety: Worry, and a feeling of imminent danger; vague but persistent nature. Being aware of these distinctions will help you manage anxiety or fear effectively, ensuring that responses to both known and unknown threats are appropriate and healthy. Go deeper: Understand how to describe other feelings with our free Emotion Wheel resource. Coping with anxiety and fear Understanding the differences is the first step, but knowing how to cope is where strategies become vital. Here are some of the techniques that can help you manage anxiety as well as fear: Understand your triggers: Identifying what triggers your anxieties or fears is a crucial step in learning how to manage and overcome them. Keep a trigger log, write in a journal, or seek professional help to understand the patterns and root causes. Practice mindfulness: Living in the present moment can be incredibly grounding. Techniques like meditation and controlled breathing exercises can help keep anxiety at bay by focusing on the here and now. Social connection: Opening up to friends and family about your feelings can alleviate the sense of isolation that often accompanies anxiety and fear.  Relaxation techniques: Engage in activities that relax you, such as taking a bath, reading a book, listening to calming music, or trying progressive muscle relaxation. This can help balance your overstimulated system. Exercise: Physical activity is a great way to reduce anxiety and fear. It distracts the mind and releases endorphins that can uplift your mood and energy levels. By addressing anxiety or fear with informed coping strategies, you can work towards reclaiming control and balance in your life. When to seek help Addressing these emotions early on can lead to better outcomes and long-term management, but it’s important to recognize when self-help isn’t enough. If these emotions are interfering with your daily life, it could be a sign to reach out to a mental health professional for further evaluation and help managing anxiety or your fears.  Treatment options for anxiety  Understanding the distinctions between anxiety and fear helps dispel confusion, empowering you with emotional coping strategies and tailored care plans. Several treatment options exist for anxiety disorders, ranging from therapy to medication. Some modalities can also help address phobias or extreme fears. Cognitive behavioral therapy (CBT) CBT is one of the most effective treatments for anxiety disorders. It focuses on changing patterns of thinking or behavior that lead to anxious feelings, helping individuals understand and manage their symptoms better. Dialectical behavior therapy (DBT)  This modality blends cognitive-behavioral techniques with mindfulness practices, focusing on improving emotional regulation by recognizing the triggers that lead to reactive states that can be caused by anxiety disorders. DBT could empower you to interrupt the cycle of anxiety and manage these intense emotional experiences to prevent any escalation of anxiety symptoms. Free resource: How to Soothe Anxiety with DBT Skills Medication In some cases, medication may be prescribed to help manage the symptoms of anxiety disorders. This could include anti-anxiety medication, beta blockers, or selective serotonin reuptake inhibitors (SSRIs) that can help regulate brain chemicals. It’s crucial to discuss the benefits and potential risks with a healthcare provider before pursuing medication. Exposure therapy This form of therapy involves exposing the patient to their fears or anxiety triggers in a controlled environment, helping them become desensitized and learn how to manage their reactions. It is often used to treat specific phobias. Acceptance and commitment therapy (ACT) ACT encourages individuals to accept what is beyond their control while committing to making a conscious behavior change. It's particularly effective for people trying to overcome intense fears and phobias. Remember: Treatment options are not one-size-fits-all, and what works for one person may not work for another. It's essential to work with a mental health professional to find an effective treatment plan for you based on your situation and symptoms and, if applicable, a diagnosis.  How do I know if I have anxiety? If you’re asking yourself the above and wondering if you could possibly have an anxiety disorder, Cerebral is here to help you find answers. In addition to many of our other free therapy and mental health resources, we also offer a free anxiety screener. This tool can help you make an informed decision about whether to seek help from a licensed mental health professional. A self-test can be a useful initial step if you’re looking to get a sense of the level of your anxiety symptoms. You can take a 3-minute self-test to find out where your thinking, behaviors, experiences, and sensations fall on a scale of normal to severe. Images by freepik, freepik, lookstudio, 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.

People managing bipolar disorder may explore different options when seeking to achieve mental balance, including self-medication. With the rise in marijuana being used to treat other conditions, you may be curious and searching for answers about its effects on bipolar disorder. But here's the blunt truth: Research overwhelmingly points to negative outcomes that outweigh any temporary relief its use could potentially provide. Drawing on research, we’ll outline how smoking weed or taking edibles may affect symptoms, impact medication, and lead to other risks. How marijuana affects bipolar symptoms Bipolar disorder is characterized by significant mood swings, including manic highs and depressive lows. Introducing marijuana into this already unpredictable mix can make symptoms and episodes worse. Marijuana makes bipolar symptoms worse People with bipolar disorder may turn to marijuana in an attempt to relieve their symptoms, but it may have the opposite effect. Mania or hypomania During manic phases, dopamine levels are already high, contributing to heightened excitement and impulsivity. When THC (tetrahydrocannabinol) is introduced into your system, it can further increase dopamine levels, potentially intensifying these manic symptoms. This surge can lead to: An escalation in risk-taking behaviors Decreased need for sleep More pronounced mood swings Heightened manic symptoms can disrupt the balance needed to manage bipolar disorder. Depression While it’s often associated with feelings of calm and relaxation, marijuana can also induce feelings of depression in certain individuals. This unexpected outcome is believed to arise from THC's effects on the brain's endocannabinoid system, which is instrumental in regulating emotions and stress. THC's psychoactive properties can further imbalance critical mood-regulating neurotransmitters like serotonin and dopamine. Instead of alleviating the symptoms of bipolar depression, marijuana can intensify feelings of sadness, loneliness, and hopelessness, amplifying existing negative emotional states and thought patterns. Anxiety Marijuana can induce feelings of paranoia and anxiety in some individuals. For those with bipolar disorder, this can be particularly problematic as they often experience anxiety, too. Overall, research suggests that bipolar symptoms will intensify or last longer with marijuana use. One study published in the Journal of Affective Disorders observed that some patients with bipolar disorder reported longer periods of worsened symptoms after marijuana use. Early research also indicates that there’s no advantage in using THC therapeutics for depression or CBD treatments for mania. Why this is important: The unpredictability of marijuana's effects can make mood states more difficult to manage and predict, complicating treatment and recovery efforts. Cognitive effects of marijuana use One of the many concerning effects of marijuana use is its impact on cognitive functions like memory and attention, which can already be affected by bipolar disorder’s symptoms. Use can also influence coordination and reflexes. These cognitive effects can exacerbate the challenges that bipolar disorder’s shifts in thinking and daily functioning present, including: Declined memory: Research indicates that marijuana use, particularly long-term or heavy use, can impair both short- and long-term memory.  Reduced attention and concentration: Marijuana can also affect an individual’s ability to focus, pay attention, and process information efficiently.  The effects of marijuana also extend to psychomotor skills, impairing coordination and slowing reflexes. For someone with bipolar disorder, these effects could make managing medication schedules more difficult, present challenges with school or work tasks, and increase their risk of accidents and injuries. Marijuana interferes with medication Individuals with bipolar disorder often rely on mood stabilizers like lithium or antipsychotics, which are processed by liver enzymes. The active compounds in marijuana, THC and cannabidiol (CBD), can interfere with these enzymes, potentially causing medications to reach dangerously high levels or fluctuate unpredictably in the bloodstream. What this means: Elevated levels of mood stabilizers might lead to toxicity, while insufficient levels may fail to prevent mood swings. Additionally, marijuana use can intensify the sedative effects of bipolar medications, further impairing daily functioning. To help avoid safety issues and unpredictable outcomes, individuals with bipolar disorder should discuss any marijuana use with their healthcare provider. Marijuana use can lead to symptoms of psychosis Some bipolar individuals are already at risk of experiencing psychosis. THC, the active component in marijuana, could trigger psychotic symptoms by interacting with the brain's cannabinoid receptors, affecting mood, perception, and cognition. People with bipolar disorder have brain chemistry and mood regulation mechanisms that are already affected. Introducing THC can disrupt neural pathways further, increasing the risk of experiencing psychotic episodes for some. For those who experience psychosis, symptoms such as hallucinations, delusions, or disorganized thinking could worsen. The association between marijuana use and psychosis is particularly significant for those with a family history of psychotic disorders. Explore more: What You Should Know About Bipolar Psychosis It can increase the frequency of bipolar episodes Marijuana's impact on the brain can destabilize a person's mood, potentially triggering more frequent and intense episodes. THC can disturb the brain's natural mood regulation by affecting neurotransmitters like dopamine and serotonin. This disruption can lead to more frequent and severe mood swings, amplifying the underlying mood instability associated with bipolar disorder. By affecting the brain’s natural mood regulators, marijuana can lead individuals to cycle back and forth between mania and depression, which can make it challenging to manage bipolar disorder. The bottom line: Marijuana's effects can make it more difficult to maintain emotional stability. It may increase the risk of suicide Marijuana use could worsen the condition by increasing suicidal thoughts and behaviors. Bipolar disorder inherently raises the risk of suicide due to its severe mood fluctuations. When marijuana is used, it can intensify depressive symptoms, making the lows feel even more profound and unbearable. Why this is important: Major depressive episodes can be strongly linked to suicidal thoughts and behaviors. Reliance on the substance for relief could also potentially lead to a vicious cycle of dependency and heightened despair and hopelessness, thereby elevating the risk of suicide. Professional guidance is vital for managing the condition safely, and self-medication practices that could lead to more severe outcomes should be avoided. Other effects of marijuana use While marijuana can be regarded for its therapeutic properties, it's important to recognize that regular use has its own set of health risks, too. Specific examples of how marijuana can negatively impact someone's health include: Cardiovascular health: Marijuana use increases heart rate and blood pressure shortly after use, which can be particularly concerning for individuals with pre-existing heart conditions. Over time, this elevated strain on the cardiovascular system could increase the risk of heart-related issues. Respiratory problems: Smoking weed can harm the respiratory system, similar to how smoking cigarettes does. Regular marijuana smokers may experience chronic bronchitis, lung irritation, and an increased risk of respiratory infections. It's critical to consider the added burden of managing a physical health complication on top of a mental health condition. Can marijuana increase the chance of becoming bipolar? While marijuana use has not been definitively linked to causing bipolar disorder, it can potentially act as a trigger for bipolar episodes due to its impact on the developing brain. Studies show that using the drug can increase your chance of developing bipolar disorder as well as producing an earlier onset of the condition.  Research published in JAMA Psychiatry found that marijuana use raises the risk of developing bipolar disorder, and its use also increases the risk of bipolar psychosis even more.  A study in the Journal of Affective Disorders suggested that individuals who use marijuana may experience the onset of bipolar symptoms earlier than those who do not use the drug.  Research in the American Journal of Psychiatry indicates that individuals with certain genetic markers for bipolar disorder are more susceptible to the mood-altering effects of THC, suggesting a genetic basis for the adverse outcomes observed in some cases. Given the potential for the drug to interfere with bipolar disorder management, a careful and individualized approach to treatment and counseling is warranted. For individuals with a genetic predisposition to mental health conditions like bipolar, marijuana use should be approached with extreme caution. How bipolar disorder is treated Treating this disorder requires a multifaceted approach that typically involves a combination of medication, therapy, and lifestyle adjustments.  Medication Bipolar disorder treatment typically includes mood-stabilizing medication tailored to each patient's unique needs to manage the cycles of highs and lows. Lithium and other anticonvulsants are common in stabilizing moods. Antipsychotics may be prescribed for episodes. What works best can differ between people, but a licensed prescriber can help you develop a medication regimen that alleviates your bipolar symptoms.  Therapy In-person or online therapy can help you recognize triggers and develop coping mechanisms without relying on substances like marijuana. It also supports the development of a healthy daily routine, which is crucial for managing the mood swings common in bipolar disorder. Why this is important: Lowering the intensity of mood episodes could help reduce the desire to look to alternatives for symptom relief.  Lifestyle adjustments Equally important are lifestyle adjustments that promote health and balance while managing bipolar symptoms. This can include having a set daily routine, getting regular exercise, eating a balanced diet, and getting enough sleep. Since substance use can be a trigger, avoiding or limiting use may be vital to maintaining your mental and physical well-being. The goal of treatment is to manage symptoms, reduce the frequency and intensity of mood swings, and help you lead a more stable and fulfilling life. Learn more: Treatment Options for Bipolar Disorder The risks outweigh potential benefits Marijuana use complicates an already complex illness and treatment process. It can potentially lead to worse bipolar symptoms, medication issues, and an increased risk of suicide, psychosis, and other health problems. If you haven’t been diagnosed but are wondering about your mental health status, the use of marijuana could potentially act as a catalyst, increasing the chances of the disorder’s onset. People with bipolar are already at a higher risk of developing substance use disorder due to their brain's reward system's altered functioning. Adding marijuana into the mix can further increase the likelihood of developing this disorder. The most important action you can take is to seek professional advice and have an open, honest conversation about the risks of marijuana use. With that knowledge, you can make informed decisions that lead to long-term mental wellness and stability. If you’re managing bipolar disorder and weighing the effects of marijuana use, our care team — including licensed prescribers, online therapists, and care counselors — will work with you to address your mental health needs and substance use concerns. With Cerebral, you can get personalized therapy and work with a licensed professional to manage your medication all from the comfort and privacy of your home. Images by freepik, 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.