Category: Conditions

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How to Deal With Depression: 9 Proven Recovery Methods

Depression can feel like an invisible weight, making even the simplest tasks seem overwhelming. If you’re wondering how to deal with depression, you’re taking an important first step—and effective help is available. 

Recovery from depression is entirely possible through a combination of professional treatment, self-care strategies, and support from others. Here, we outline 9 proven strategies that have helped countless people living with depression reclaim their mental well-being. 

Illustration featuring the quote 'Depression tries to convince you that you’re the storm — but you’re really the one weathering it,' with an image of a sad person standing under rain, imagining an umbrella.

1. Understand the Condition: Recognizing Depression’s Impact

Depression is a common and serious mental health condition that affects how you feel, think, and handle daily activities. Globally, depression impacts 5% of the adult population1 and 13% of adolescents. Also known as major depressive disorder or clinical depression, it can cause persistent feelings of sadness, hopelessness, and a loss of interest in activities once enjoyed.

Adolescents can be especially vulnerable to depression due to hormonal changes, academic and social pressures, identity development, and increasing exposure to social media and cyberbullying. For teens, the prevalence of major depressive episodes2 was also higher among females at 29.2%.

Dr. Kay Redfield Jamison, a clinical psychologist and professor of psychiatry at Johns Hopkins University who has written extensively about her own experience with bipolar disorder and depression, shares in her memoir An Unquiet Mind:3

Depression is awful beyond words or sounds or images. It bleeds relationships, blanches pleasure, eats memory, peace and self-respect.

While it can be one of the most challenging mental health conditions, when we understand what depression is and other aspects, it can help support long-term and sustained recovery.

Infographic titled 'How to Start Small When You Have Depression,' featuring simple coping strategies like opening a window, drinking a glass of water, putting on clean socks, stepping outside for one minute, brushing teeth, writing down one feeling, playing one calming song, and sitting up in bed. Includes an illustration of a person sitting under a raincloud holding a checklist.

2. Assess Personal Risk Factors: Customizing Your Recovery Approach

Depression is a complex mental health condition that can affect individuals of any age, gender, background, or income level. However, certain factors may increase the risk of developing depression:​

  • Family history of mental illness or mental health problems: Individuals with a family history of depression or other mental disorders are at a higher risk of experiencing depression themselves. ​
  • Chronic medical conditions: Living with chronic illnesses,4 such as heart disease, can elevate the likelihood of developing depression.
  • Exposure to trauma: Experiencing traumatic events,5 especially during childhood, significantly increases the risk of depression.
  • Substance use: The misuse of substances6 like alcohol and drugs is closely linked to the onset and severity of depression.

Understanding these risk factors is crucial for early identification and intervention, which can lead to more effective management and treatment of depression.

How has managing depression—either personally or professionally—shaped your understanding of mental health and well-being?

As a trauma therapist, I’ve learned that depression often isn’t just a chemical imbalance; it’s a nervous system response to overwhelm, loss, or disconnection. Professionally, supporting clients through depression has deepened my belief that healing comes through safety, self-compassion, and co-regulation. It’s taught me to honor slowness and softness as valid forms of strength.

Amanda Stretcher, MA, LPC-S | Crescent Counseling

3. Identify Your Depression Type: Targeting the Right Treatment

There are several types of depression, each with distinct characteristics:

  • Major depressive disorder (MDD): Severe symptoms that interfere with daily life. MDD is characterized by a persistently low mood, anhedonia (loss of interest or pleasure), feelings of guilt or worthlessness, fatigue, and other symptoms that impair daily functioning.7 Diagnosis requires at least 5 symptoms present most of the day, nearly every day, for a minimum of 2 weeks. It’s one of the leading causes of disability worldwide.
  • Persistent depressive disorder: Long-term (2 years or more) symptoms that may be less severe but still disabling. This chronic form of depression8 involves a depressed mood lasting for at least 2 years in adults (one year in children and adolescents), accompanied by additional depressive symptoms that may not meet the criteria for MDD but still cause significant distress.
  • Bipolar disorder: Involves episodes of depression9 alternating with mania. Bipolar disorder includes episodes of depression alternating with periods of mania or hypomania. The depressive episodes share similarities with MDD, but the presence of manic symptoms distinguishes bipolar disorder from unipolar depression.
  • Postpartum depression: Occurs after childbirth. This type of depression occurs after childbirth, characterized by sadness, fatigue, changes in sleeping and eating patterns, reduced libido, and crying episodes. It’s more severe and longer-lasting than the “baby blues.”
  • Seasonal affective disorder (SAD): Related to changes in seasons, typically starting in the fall or winter. SAD is a subtype of depression10 that occurs at a specific time of year, usually in the fall or winter, and remits in the spring. Symptoms include low energy, hypersomnia, overeating, weight gain, and craving for carbohydrates.
Infographic titled 'Change the Script: Reframing Your Thoughts in Depression,' showing examples of shifting negative thoughts like 'I'm lazy' to 'I'm struggling' and 'I'm weak' to 'I'm surviving something hard,' alongside an illustration of storm clouds parting to reveal sunshine.

4. Monitor Your Symptoms: Tracking Progress for Effective Recovery

Persistent Feelings of Sadness or Hopelessness

This isn’t just “feeling down” for a day or 2. It’s a heavy, lingering sadness that doesn’t seem to lift, even when good things happen. You might wake up with a pit in your stomach or go to bed feeling like nothing will ever get better. Hopelessness can feel like your future has disappeared into fog.

Loss of Interest in Hobbies and Activities

Things that once brought you joy—music, cooking, hiking, spending time with friends—start to feel meaningless. You might force yourself to participate, but it feels like going through the motions. It’s not laziness; it’s as if your connection to pleasure has been cut off.

What treatment strategies or coping tools have you found most effective in reducing symptoms of depression and improving day-to-day life?

In order to effectively treat symptoms of depression, evidence-based treatment suggests engaging in behavioral activation. This is activating one’s brain through different activities, specifically geared towards enjoyable, valuable, and routine activities. When someone becomes depressed, there is decreased brain activity, so it is helpful for one to engage different parts of their brain through several types of activities. Will this cure depression? No, but this will help activate the brain into a non-depressed state for a temporary period of time, which, over time, will help to lift one’s mood overall.

Jennifer Chicoine, MA, LCPC | Peaceful Healing Counseling Services

Sleep Problems (Insomnia or Oversleeping)

You might lie awake for hours, exhausted but wired with worry. Or, sleep might become your escape, and even after 10–12 hours, you still feel tired. Either way, it disrupts your rhythm and makes the days feel even harder to face.

Weight Loss or Weight Gain

Your appetite may vanish entirely, or food might become a form of comfort. You may notice clothes fitting differently, but not care enough to do anything about it. These changes can be subtle or dramatic, but they often reflect deeper emotional shifts.

Fatigue or Low Energy

This isn’t just being tired—it’s like your body has run out of fuel. Even small tasks, like taking a shower or replying to a text, can feel overwhelming. It’s frustrating because you want to do more, but the energy simply isn’t there.

Difficulty Concentrating

Reading a book or following a conversation can feel like trying to think through fog. Your brain just won’t focus. You may find yourself rereading the same sentence or zoning out in meetings, which adds to feelings of guilt or inadequacy.

Feelings of Worthlessness or Guilt

You might start believing you’re a burden or that you’ve let everyone down. Even small mistakes can spiral into overwhelming self-criticism. These thoughts don’t come from truth—they come from depression distorting your self-image.

Thoughts of Self-Harm or Suicidal Thoughts

In the darkest moments, depression can convince you that the world would be better off without you. These thoughts are serious and require compassionate, immediate support. You’re not alone, and help is available—even if it’s hard to ask.

These symptoms must last for at least 2 weeks to be considered a depressive episode.
But if you’re experiencing even one or 2 of these symptoms persistently, it’s worth talking to a mental health professional. If you are having thoughts of self-harm or suicidal ideation or thoughts, please reach out for emergency medical care. You are not alone.

The 988 Lifeline is a resource for you at any time of the day, every day of the week.

5. Identify Root Causes: Understanding Depression’s Origins

Depression results from a combination of genetic, biological, environmental, and psychological factors. Common causes and risk factors include:

  • Imbalances in brain chemicals like serotonin
  • Traumatic life events or prolonged stress
  • Chronic medical conditions or pain
  • Substance use or withdrawal
  • Low self-esteem or negative thoughts
  • Family history of mental health conditions

What message would you share with someone currently experiencing depression who may feel hopeless or unsure about seeking help?

People often mistake sadness for depression. The capacity to feel sad when experiencing a loss of some kind is emotionally healthy. Sadness, like all emotions, has a rhythm of its own and will pass in time. Depression, however, is emotional constipation, i.e., being numb, detached, and unable to feel sad, and it is very responsive to a ‘laxative’, or treatment, such as psychotherapy. For someone who is unsure about seeking help, the best way to find a good therapist is to start by asking trusted friends and family if there is someone with whom they’ve had a good experience. I recommend that you get a few names and meet with those therapists until you find what feels like a good fit for you.

Avrum Weiss, PhD

6. Seek Proper Diagnosis: Working With Healthcare Professionals

A health care provider or mental health professional diagnoses depression by evaluating your symptoms, personal history, and mental well-being. Tools like the PHQ-9 questionnaire may be used, and blood tests may help rule out underlying medical conditions.

  • Self-report questionnaires: These are completed by the individual and ask about the presence and severity of depressive symptoms over a specific period (usually the past 2 weeks).  
  • Patient Health Questionnaire-9 (PHQ-9): This is a widely used, brief, 9-item self-report questionnaire. It directly corresponds to the DSM-5 criteria for major depressive disorder. It helps in diagnosing depression, assessing its severity (minimal, mild, moderate, moderately severe, severe), and monitoring treatment response. A score of 10 or higher is often used as a cut-off for indicating clinically significant depression. The PHQ-2, a shorter 2-item version, is often used as an initial screening tool.  
  • Beck Depression Inventory (BDI): This 21-item self-report inventory assesses the severity of depressive symptoms. Individuals rate the presence of various symptoms on a 0-3 scale. Higher total scores indicate more severe depression. It’s suitable for individuals aged 13 to 80 and has been validated across various populations.  
  • Center for Epidemiologic Studies Depression Scale (CES-D): This 20-item questionnaire was initially designed for use in the general population but is also used in primary care settings to screen for depressive symptoms. It asks about the frequency of symptoms in the past week, rated on a 4-point scale. It can be used for a wide age range, including children.
  • Edinburgh Postnatal Depression Scale (EPDS): This 10-item self-report questionnaire is specifically designed to screen for depression in women after childbirth. It asks about symptoms experienced in the past week.  
  • Geriatric Depression Scale (GDS): This scale is specifically designed for older adults (60 years and over). It is available in different lengths (e.g., 30-item, 15-item, and a shorter 4-item version) and typically uses a yes/no format for responses, making it easier for some older individuals to complete.  
  • Clinician-administered rating scales: These scales are administered through structured interviews conducted by a healthcare professional. 

Many behavioral healthcare providers use the DSM-5-TR to provide diagnostic criteria. For example, here is an example of the criteria for major depressive disorder.11

A diagnosis requires the presence of 5 or more of the following symptoms during the same 2-week period, with at least one of the symptoms being either depressed mood or loss of interest or pleasure: 

  1. Depressed mood most of the day, nearly every day
  2. Markedly diminished interest or pleasure in all, or almost all, activities most of the day, nearly every day  
  3. Significant weight loss or weight gain (when not dieting or an increase/decrease of more than 5% of body weight in a month), or decrease or increase in appetite nearly every day  
  4. Insomnia or hypersomnia nearly every day
  5. Psychomotor agitation or retardation nearly every day (observable by others.  
  6. Fatigue or loss of energy nearly every day
  7. Feelings of worthlessness or excessive or inappropriate guilt nearly every day
  8. Diminished ability to think or concentrate, or indecisiveness, nearly every day
  9. Recurrent thoughts of death (not just fear of dying), recurrent suicidal ideation without a specific plan, or a suicide attempt or a specific plan for committing suicide.

The symptoms must cause clinically significant distress or impairment in social, occupational, or other important areas of functioning and not be due to the direct physiological effects of a substance or another medical condition.  

It’s important to note that while these tools are valuable for screening and assessing the severity of depressive symptoms, a diagnosis of depression should always be made by a qualified healthcare professional based on a comprehensive evaluation, including a clinical interview, the individual’s history, and the consideration of other potential medical or psychological conditions.

Screening tools help identify individuals who may need further evaluation and support from a trained medical or treatment professional.

7. Explore Treatment Options: Finding Your Path to Recovery

Psychotherapy (Talk Therapy)

  • Cognitive behavioral therapy (CBT): CBT is a widely used form of therapy that helps individuals recognize and change negative thought patterns and behaviors. It’s especially effective in treating mild to moderate depression and can prevent relapse. Research supports CBT as one of the most effective interventions for depression.12
  • Interpersonal therapy (IPT): IPT helps people improve communication and relationships, often disrupted by depression. It focuses on current interpersonal issues like grief, role transitions, or conflicts.
  • Behavioral activation: This approach encourages individuals to engage in meaningful activities to increase positive reinforcement and reduce avoidance, a common symptom of depression.

Medication (Antidepressants)

Selective serotonin reuptake inhibitors (SSRIs) like fluoxetine and sertraline are commonly prescribed and have been shown to relieve symptoms in people with moderate to severe depression.

The National Institute of Mental Health highlights that antidepressants can take 4-8 weeks to work13 and should be closely monitored by a healthcare provider.

Lifestyle Changes and Self-Care

  • Regular exercise: Exercise boosts endorphins and supports neurogenesis, or the growth of new brain cells. It can be as effective as medication for mild depression.
  • Sleep hygiene: Improving sleep routines can help stabilize mood and reduce depressive symptoms. Going to bed and waking up at the same time each day is a good place to start.
  • Nutrition: A balanced diet rich in fruits, vegetables, whole grains, and omega-3 fatty acids supports brain health. Some studies suggest that dietary interventions may reduce depressive symptoms.

Social Support

  • Group therapy and peer support: Talking with others facing similar struggles can reduce isolation and increase motivation. Group settings also allow for shared coping strategies.
  • Family involvement: Involving supportive family members in the recovery process can improve outcomes and ensure a more stable environment.

Advanced and Emerging Treatments

  • Mindfulness-based cognitive therapy (MBCT): MBCT combines mindfulness techniques with cognitive therapy to reduce relapse in those with recurrent depression.
  • Transcranial magnetic stimulation (TMS): TMS uses magnetic pulses to stimulate areas of the brain associated with mood regulation. It’s FDA-approved for treatment-resistant depression.
  • Ketamine and esketamine (Spravato): These medications offer rapid relief of symptoms and are typically used when other treatments haven’t worked. They must be administered under medical supervision.

8. Practice Prevention Strategies: Building Mental Health Resilience

Can I prevent depression?

While you can’t always prevent depression, there are ways to reduce your risk. Building up protective factors can help build resilience for this condition. However, often times, treatment is needed for long-term recovery and positive outcomes.

These are a few healthy coping strategies that you can try:

  • Stay connected with a support group or loved ones
  • Manage stress through mindfulness14 or gratitude practices
  • Maintain a healthy lifestyle with regular exercise and good nutrition
  • Seek help early when experiencing symptoms
  • Avoid alcohol and drug use, which can worsen mental health

With proper treatment and support, most people recover from depression. However, it can be a recurring condition, and managing long-term well-being is key. Early intervention improves outcomes, and ongoing support can help prevent relapse.

9. Develop Daily Management: Living Well Despite Depression

When should I see my healthcare provider about depression?

Depression isn’t just feeling sad—it can affect every part of your life. If you’re not sure when to ask for help, here are some key signs it’s time to reach out to a doctor, counselor, or mental health professional:

You should see your healthcare provider if:

  • Symptoms last more than 2 weeks. Things like persistent sadness, fatigue, or loss of interest in activities you used to enjoy.
  • You’re struggling with daily life. This might look like trouble at work, in relationships, or just keeping up with basic self-care.
  • You have thoughts of self-harm or suicide. These thoughts are serious and deserve immediate attention. You are not alone, and help is available.

You are not alone. Many people—just like you—face depression. Healing is possible. And reaching out is a brave and important step toward recovery. Talk to someone you trust—a friend, pastor, or mentor—and let them know how you’re feeling.

Schedule an appointment with a primary care provider or therapist. You don’t need to have all the answers—just take the first step. Use support resources if you’re in immediate danger or need someone to talk to.

If this sounds like what you’re going through, take one small step today. Reach out to a professional or supportive friend. You are worth it. And help is just a conversation away.

FAQs

Q: What are the best ways to deal with depression?

A: Effective treatment for depression often includes a combination of therapy, antidepressant medications, physical activity, and support from loved ones. Working with a mental health professional can help you develop a personalized plan that addresses your specific needs.

Q: What triggers depression?

A: Depression can be triggered by a range of factors, including genetics, traumatic life events, chronic stress, substance use, medical conditions, and imbalances in brain chemistry, such as low serotonin levels.

Q: How to get out of depression naturally?

A: Some people find symptom relief through natural approaches like regular exercise, mindfulness meditation, healthy eating, sleep routines, and maintaining social connections. While these can be helpful, severe depression often requires professional treatment.

Q: How do you cope with a depressed person?

A: Offer support by listening without judgment, encouraging them to seek help, and being patient. Avoid trying to “fix” them. Suggest professional resources like a mental health provider or the 988 Lifeline.

Q: What are the symptoms of depression?

A: Common symptoms include persistent sadness, loss of interest, fatigue, changes in sleep or appetite, difficulty concentrating, and thoughts of self-harm or suicide.

Q: What are the different types of depression?

A: Types include major depressive disorder, persistent depressive disorder, postpartum depression, seasonal affective disorder, and bipolar disorder (which includes depressive episodes).

Q: What is the link between smoking and mental health conditions?

A: Smoking is more common among people with mental health conditions and may temporarily relieve stress, but it often worsens mental illness symptoms over time and is linked to higher rates of depression.

Q: What is substance use disorder?

A: Substance use disorder (SUD) is a mental health condition characterized by the uncontrolled use of substances, such as drugs or alcohol, despite harmful consequences. SUD often co-occurs with depression.

Q: When should I call my healthcare provider?

A: Call if you notice depression symptoms lasting more than 2 weeks, if they interfere with daily life, or if you or a loved one has suicidal thoughts.

Q: How can I help a loved one who is depressed?

A: Be present, listen with compassion, encourage professional help, and check in regularly. Avoid minimizing their pain. Share resources like the 988 Lifeline or a mental health provider.

Q: Can exercise help alleviate depression symptoms?

A: Yes. Studies show that regular physical activity boosts mood, reduces anxiety, and supports long-term mental health by increasing endorphins and serotonin.

Q: Are there effective self-help strategies for managing depression?

A: Yes. Journaling, setting small daily goals, practicing gratitude, and limiting social media use can support emotional well-being.

Q: Are there lifestyle changes that can help alleviate depression?

A: Yes. Healthy nutrition, consistent sleep, reducing alcohol and substance use, and nurturing social relationships can all help improve mental health and ease depression symptoms.

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Porn Addiction: 9 Signs and How It Impacts Your Well-Being

Porn addiction, like other behavioral addictions, can negatively impact mental health, relationships, and daily life. But how do you know if you have a problem? Are there signs that can help you determine if you or a loved one has a porn addiction?

If this issue impacts you, a loved one, or friend, you are not alone. Recognizing the signs of porn addiction is the first step in seeking professional help and treatment options.

What are the top 10 signs of pornography addiction and how they affect overall well-being?

1. You Can’t Stop

One of the most evident signs of porn addiction is the inability to stop viewing pornography despite repeated attempts. This compulsive behavior can interfere with daily life, relationships, and responsibilities. Individuals may experience withdrawal symptoms,1 such as mood swings and cravings, when trying to cut back.

Research suggests that behavioral addictions like pornography addiction2 activate the same reward pathways in the brain as substance addictions, making compulsive use a serious concern.

Recognizing the signs of porn addiction is the first step toward recovery.

Infographic titled Key Statistics That Reveal Dark Truths About Porn Addiction. Highlights include 1 in 10 men say their porn use feels out of control, problematic porn users are 2.4 times more likely to experience depression, and 68 percent of men and 18 percent of women report porn use hurting their relationships. Other stats show a 300 percent increase in searches for porn addiction help over the past decade, and the average age of first exposure is 11 to 13 years old.

How can I tell if I have a porn addiction?

“Like other forms of addiction, porn addiction is primarily marked by a loss of control. Here, an individual’s thoughts, behaviors, and emotions ultimately become consumed by pornography to the point where they begin neglecting other priorities and even people. It often leads to a state of distress whereby even when one wants to take pause and distance themselves, they cannot. Interpersonal relationships, especially romantic or sexual ones, become compromised too, as the obsession with pornography takes priority over real-life interactions and can develop to the point where true physical connection is no longer desirable.”

Matt Glowiak, PhD, LCPC, CAADC, ACS, NCC | Hazelden Betty Ford Graduate School

2. You Want More

Pornography consumption can lead to tolerance, similar to substance addiction. Over time, an individual may seek out more explicit or extreme pornographic content to achieve the same level of excitement. This escalation can reinforce dependency and increase the risk of sexual dysfunction.

Social media can also promote unrealistic standards of physical attractiveness and sex, making the lure from these sites to pornographic ones a quick one.

Pornography can create a vicious cycle in the brain, largely due to its impact on dopamine,3 the neurotransmitter responsible for pleasure and motivation.

  • When someone watches porn, their brain releases a surge of dopamine, leading to intense feelings of reward. However, overstimulation can cause the brain to downregulate dopamine receptors4—essentially, reducing their sensitivity to dopamine over time.
  • As a result, the person may start feeling depleted or less satisfied with the same content, leading them to seek out more stimulating material or spend longer periods watching porn to achieve the same high. This is similar to what happens in substance addiction, where repeated exposure leads to tolerance and an increased need for stronger stimuli.5
Illustration of a sad man sitting on a smartphone screen, with a glowing silhouette behind him symbolizing emotional connection. Text emphasizes the contrast between porn and real relationships, stating that one leads to loneliness while the other offers true connection.

3. You’ve Lost Time

Pornography use is on the rise due to a number of factors including “accessibility, affordability, and anonymity.”6 Many individuals report losing track of time, which affects productivity, work performance, and personal relationships. Excessive time spent on porn use can lead to neglecting important daily responsibilities.

  • Over time, a pattern of pornography use can make it harder to enjoy everyday pleasures, as the brain becomes wired to seek its dopamine fix through pornography rather than real-life experiences.
  • Some studies suggest that excessive porn use may even contribute to issues like desensitization, difficulty in forming relationships, and sexual dysfunction.
  • In short, by constantly chasing the dopamine high, some people find themselves caught in an escalating loop—needing more extreme content or longer sessions just to feel the same level of excitement, all while their brain becomes less responsive to natural rewards.

4. You’ve Lost Interest in Sex

Frequent viewing of pornographic material can lead to a decline in real-life sexual relationships. Unrealistic expectations created by pornography consumption may result in reduced attraction to a loved one, leading to intimacy issues and relationship problems.

  • The Journal of Sex Research notes that porn websites are more frequently visited7 than any other type of website on the internet and for a longer duration of time.
  • The current market value of the porn industry8 is expected to surpass one billion dollars annually and has experienced a 58% growth in the market since 2018. These are overwhelming statistics that highlight the prevalence and availability of porn that competes with real-life sexual relationships.

5. You’re More Demanding

As porn addiction progresses, individuals may develop unrealistic expectations of sexual activities. They may pressure their partner into engaging in behaviors seen in pornographic content, leading to dissatisfaction and strain in romantic relationships.

  • Porn use becomes a coping mechanism that creates mental health issues and disrupts and replaces natural sexual behavior. While porn addiction is not officially recognized as a diagnosis in the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition), it does not mean that it does not significantly impact relationships and cause mental health conditions.
  • While the DSM-5 doesn’t classify it as an addiction, the World Health Organization’s ICD-11 (International Classification of Diseases)9 does recognize Compulsive Sexual Behavior Disorder (CSBD), which can include problematic porn use.

So, while there’s still debate over whether “porn addiction” is the right term, research suggests that compulsive porn use can have real effects on mental health and behavior.

Infographic titled Top 6 Signs of Porn Addiction, listing loss of control, seeking increasingly graphic content, neglecting responsibilities, relationship strain, emotional distress, and withdrawal symptoms. Each sign is shown in a web browser-style box. A graphic on the right shows hands tied to a laptop, symbolizing compulsive use.

What is the difference between sex addiction and pornography addiction?

“Sex and porn addiction both involve compulsive sexual behaviors that manifest differently. Sex addiction typically includes a pattern of seeking out sexual experiences (such as multiple partners, risky encounters, or excessive masturbation) despite negative consequences. Porn addiction, which is a subset of sex addiction, is characterized by compulsive pornography use that interferes with relationships, work, or emotional well-being. Both can stem from deeper emotional or psychological struggles, and addressing them often requires exploring underlying issues, developing healthier coping strategies, and developing meaningful connections.”

Andrew J. Schreier, ICS, CSAC, LPC, ICGC-II, BACC

6. You’ve Lost Attraction

Another warning sign of porn addiction is a loss of attraction to a romantic partner. The overstimulation of the brain’s reward system due to frequent viewing of pornography7 can alter real-life perceptions of beauty and desirability, affecting the ability to maintain healthy relationships.

  • Sexual health is impacted in a way that influences romantic relationships in real life. Social media can also play a role in disrupting healthy, human relationships. Struggling with porn addiction can also lessen the amount of time spent with partners in romantic relationships.
  • Young adults are also impacted by symptoms of porn addiction like mental health disorders and low self-esteem.

7. You’re Losing Money

Some individuals struggling with pornography addiction may spend significant amounts of money on subscriptions, premium content, or even engaging in online sexual activities.

This financial strain can impact daily life, leading to stress and potential conflicts with a family member or loved one. Use of pornography can also have a heavy financial burden, with some sites requiring increasing fees for use.

8. You’re Distracted

In today’s digital age, pornography is more accessible than ever, making it easy to develop compulsive behaviors without realizing the impact on mental health, relationships, self-esteem, and daily life.

While many people consume porn casually, for some, it becomes a habit that feels impossible to break. If you’ve ever found yourself struggling to stop, needing increasingly explicit content, or noticing a decline in real-life intimacy or continual distraction, you’re not alone.

Porn addiction can make it difficult to focus on tasks, leading to decreased productivity and performance at work or school. Individuals may frequently think about viewing porn, leading to an inability to concentrate on important responsibilities.

How can pornography addiction get in the way of my everyday life?

“Pornography addiction goes beyond casual viewing—it consumes your time and energy affecting your work, relationships, and mental well-being. The constant need for stimulation rewires your brain creating unrealistic expectations and making real-life intimacy feel unfulfilling. Over time, isolation, secrecy, and shame take over, leading to withdrawal from loved ones and neglect of personal growth. True wellness comes from balance, and breaking free from addiction means reclaiming control over your time, relationships, and sense of self.”

Rebecca E. Tenzer MAT, LCSW, CCTP, CGCS, CCATP, CCFP, CIMPH | Astute Counseling & Wellness Services

9. You’re Angry

Feelings of guilt, shame, and frustration can contribute to increased irritability and anger in individuals struggling with pornography addiction. Withdrawal symptoms from excessive porn use may lead to mood swings, emotional instability, and relationship problems.

Research suggests that when people become deeply engrossed in internet pornography, their brains react in a way similar to substance addiction8—certain neural pathways light up, triggering a direct and intense response to the content.

  • Just like in drug addiction, watching porn releases a surge of dopamine, the brain’s pleasure and reward chemical, reinforcing the habit and making it harder to stop.
  • However, over time, dopamine receptors become less responsive, meaning the same content no longer provides the same thrill. This can lead to frustration, irritability, and even anger issues, especially when a person tries to cut back or when real-life experiences don’t match the high of pornography.

Some studies even link compulsive porn use to emotional dysregulation, making individuals more prone to mood swings and impulsivity.

In extreme cases, this cycle of addiction and emotional instability can increase aggression, particularly when someone experiences withdrawal-like symptoms from trying to quit or faces obstacles to accessing porn. This makes it even harder to break free from the cycle, as stress and negative emotions can push them back toward their habitual coping mechanism—watching more porn.

Talking About Porn Addiction

Discussing pornography addiction can be challenging, especially for individuals who experience feelings of guilt or shame. Support groups9 such as addiction treatment options can provide a safe space for individuals to share their struggles and receive guidance from others who have faced similar challenges.

Porn addiction is often linked with other behavioral addictions and substance use disorders, such as alcohol addiction and drug dependency.

Research suggests that behavioral addiction, like pornography addiction, affects the same brain regions10 as substance addiction, reinforcing compulsive behavior.

Seeking Treatment and Recovery

Overcoming pornography addiction requires a combination of self-awareness, support, and professional intervention. Treatment options such as CBT, psychotherapy, and addiction treatment programs can help individuals break free from compulsive pornography use and improve their quality of life.

Recognizing the signs of porn addiction is the first step toward recovery. By seeking help and implementing positive changes, individuals can restore their well-being, maintain healthy relationships, and regain control over their lives.

Porn addiction can feel isolating, but recovery is possible with the right support and strategies. Recognizing the signs of problematic use is the first step toward making meaningful changes. Help and treatment are available.

Overcoming compulsive pornography use isn’t just about quitting—it’s about regaining control, rebuilding healthy relationships, and improving overall well-being.

If you or someone you know is struggling, seeking help is a courageous step toward a healthier and more fulfilling life. You are not alone in this journey, and with the right tools and support, healing is within reach.

Frequently Asked Questions

Q: What Is Porn Addiction?

A: Pornography addiction, also known as problematic pornography use (PPU), is characterized by an individual’s inability to control their consumption of pornographic material, leading to significant distress or impairment in personal, social, or occupational areas of life. This compulsive behavior persists despite negative consequences.

Q: What Are 5 Warning Signs of Addiction?

A: Identifying addiction involves recognizing certain behavioral patterns. Five warning signs include:

  1. Preoccupation: Constantly thinking about engaging in the addictive behavior.
  2. Loss of Control: Unsuccessful attempts to reduce or stop the behavior.
  3. Tolerance: Needing increasing amounts of the behavior to achieve the desired effect.
  4. Withdrawal: Experiencing negative emotions or physical symptoms when unable to engage in the behavior.
  5. Neglecting Responsibilities: Prioritizing the behavior over important personal or professional obligations.

Q: What Does Porn Addiction Do to Your Brain?

A: Chronic consumption of pornography can lead to neurobiological changes similar to those observed in substance addictions. These changes may include altered brain structure and function, affecting areas related to reward, motivation, and decision-making. Such alterations can reinforce compulsive viewing behaviors and diminish sensitivity to natural rewards.

Q: How to Treat Pornography Addiction?

A: Effective treatment approaches for pornography addiction often involve:

  • Psychotherapy: Cognitive Behavioral Therapy (CBT) has been shown to reduce the severity of PPU and associated symptoms like anxiety and depression.
  • Support Groups: Participating in peer support groups provides community support and shared coping strategies.
  • Medication: In some cases, pharmacotherapy may be considered as part of a comprehensive treatment plan.

A combination of these approaches is often recommended for optimal outcomes.

Q: What Causes Problematic Pornography Use?

A: The development of problematic pornography use can be influenced by various factors, including:

  • Psychological Factors: Stress, anxiety, and depression are strongly related to increased pornography consumption.
  • Behavioral Factors: Habitual use as a coping mechanism for negative emotions or boredom.
  • Social Factors: Exposure to environments where pornography use is normalized or encouraged.

Understanding these underlying causes is crucial for effective intervention and treatment.

Q: What Is the Difference Between Sex Addiction and Pornography Addiction?

A: While both involve compulsive sexual behaviors, they differ in focus:

  • Sex Addiction: Encompasses a broad range of compulsive sexual activities, including promiscuity, excessive masturbation, and risky sexual behaviors.
  • Pornography Addiction: Specifically relates to the compulsive consumption of pornographic material, often leading to isolation and neglect of real-life relationships.

Both conditions can co-occur and may require similar therapeutic approaches.

Q: How Can Pornography Addiction Affect Your Mental Health?

A: Problematic pornography use is associated with various mental health challenges, including:

  • Increased Anxiety and Depression: Excessive use can exacerbate feelings of anxiety and depression.
  • Cognitive Distortions: Developing unrealistic expectations about sex and relationships.
  • Emotional Distress: Feelings of guilt, shame, or hopelessness related to one’s behavior.

Addressing these mental health issues is a critical component of comprehensive treatment.

Q: How Can I Tell If I Have a Pornography Addiction?

A: Self-assessment questions to consider:

  • Frequency: Do you spend a significant portion of your time engaging with pornography?
  • Control: Have you tried to cut back without success?
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Rewiring Your Brain From Addiction: 7 Things You Need To Know

Illustration of a robotic arm manipulating a brain with circuit-like patterns, placed on a microchip, symbolizing artificial intelligence and neuroscience integration.

When you stop using drugs and alcohol, it takes time to rewire your brain. The exact timeframe depends on several factors. Certain drugs, for example, lengthen the brain rewiring process. Some practices can also help you recover faster.

Here’s what experts know about helping your brain rebuild after addiction:

1. Understanding How Addiction Changes Your Brain

Dopamine and the Brain’s Reward System

Your brain has a natural reward system1 that makes you feel good when you do things that help you survive and thrive. This system uses a neurotransmitter called dopamine, which creates feelings of pleasure and happiness. When you eat good food, exercise, or spend time with people you love, your brain releases small amounts of dopamine.

Alcohol and drug use release far more brain chemicals2 than natural activities do. This creates an unnaturally strong surge of pleasure signals in your brain. When this happens repeatedly, it can overwhelm your brain’s normal reward system.

Over time, your brain tries to adjust to these high levels of dopamine by becoming less sensitive to it. This means you need more and more of the substance to feel the same effects: a process we call tolerance.3 Regular stimuli that used to make you happy might not feel as good anymore, because your brain’s reward system isn’t working like it should.

Infographic titled top 6 triggers of substance abuse, featuring icons of flames to represent six key triggers: stress and anxiety, negative emotions, social pressure and environments, boredom or lack of fulfillment, mental health struggles or trauma, and chronic pain or medical issues. A lit fuse leading to a cartoon-style bomb symbolizes the risk of relapse.

Areas of the Brain Affected by Addiction

Addiction affects 3 main parts of your brain.4 Each plays a crucial role in helping you think, feel, and make decisions.

The basal ganglia is your brain’s pleasure center. It helps you feel good when you do healthy things like eating or exercising. With substance use disorders, this area becomes less sensitive to normal pleasures and more focused on substances.

The amygdala is your brain’s stress manager. When addiction develops, this area becomes more sensitive. This can make you feel anxious, irritable, or uncomfortable when you’re not using addictive substances.

The prefrontal cortex5 helps you make good decisions and control impulses. Addictive behaviors make this area weaker, which makes it harder to resist cravings or think about long-term consequences.

Rewiring your brain from addiction is real, and it works. Research suggests meaningful neural shifts can happen in weeks, but full recovery takes months or years of consistent effort involving identifying and replacing toxic thought patterns, creating new neural pathways, and reinforcing them with repetition, consistency, and community.

– W. Lee Warren, M.D. | Brain Surgeon and Author

How Habits and Triggers Form

Your brain is designed to help you repeat behaviors that make you feel good. During addiction, your brain creates strong connections between certain situations (called triggers) and substance abuse. These connections form through repeated use over time.

Triggers can be places, people, feelings, or times of day that your brain associates with drug abuse. When you encounter these triggers, your brain automatically generates cravings. Learning to understand and manage your triggers (and their associated coping mechanisms) is an important part of recovery.

Infographic titled how addiction rewires your brain, illustrating the cycle of dopamine and tolerance. A man runs in a hamster wheel surrounded by stages: substance consumed, dopamine surges, short-term pleasure, brain adapts, tolerance increases, dopamine crash, negative feelings, and cravings. Arrows show the repeating cycle of addiction.

2. The Timeline of Brain Recovery

The recovery process happens in stages, and everyone’s path is different. While your brain health starts to improve as soon as you stop using substances, the full process takes time. Knowing what to expect during each stage can help you see the progress you’re making, which helps you stay motivated.

What to Expect in the First Month

The first month of recovery usually involves the biggest changes as your body adjusts to being substance-free. During the first week, you might experience withdrawal symptoms as your brain chemistry starts to reset. These symptoms can be uncomfortable, but they usually peak within a few days.

After the first week, many people notice their thinking becomes clearer and their sleep starts to improve. You might have mood swings or strong cravings during this time, which is normal. Your brain is working hard to restore its natural chemical balance.

Some people also notice changes in their appetite and energy levels during this first month. These changes are signs that your brain and body are beginning to heal.

Changes During Months 2-12

During these months, your brain continues to heal and rebuild healthy pathways. A lot of people in this stage find their mood becomes more stable and they start enjoying regular activities again. Your sleep quality and energy levels will continue to improve during this time.

Your brain’s ability to think clearly and make decisions also typically gets better during these months. But you might still experience occasional cravings—especially during stressful times. If this is the case for you, you’re not doing anything wrong! It’s totally normal and tends to happen less often as time goes on.

Your dopamine reward system will gradually become more responsive to natural pleasures like food, exercise, and social connections. This is a great sign that your brain is returning to its normal way of functioning.

Infographic from Recovery.com titled “How Long Until Your Brain Recovers?” comparing recovery timelines for six addictive substances: alcohol, cocaine, meth, opioids, cannabis, and benzodiazepines. Categories include dopamine restoration, cognitive recovery, and cravings fading. Timelines vary by substance, ranging from months to several years for full brain recovery.

Long-Term Recovery: One Year and Beyond

After a year, many people find their brain function has significantly improved. While some people still experience occasional cravings, these are usually less frequent and easier to manage. Your brain continues to heal and strengthen new, healthy patterns throughout your recovery journey.

Factors That Affect Your Recovery Timeline

Several things can influence how quickly your brain heals. These include the type of substances used, how long you used them, your overall health, and whether you have other mental health conditions. Having good support and treatment can help speed up the healing process.

When someone actively works to rewire their brain in recovery, they experience several key benefits: regaining self control, restoring emotional balance, breaking destructive patterns, improved stress response , enhanced cognitive function and a greater sense of purpose and joy. Rewiring the brain in recovery isn’t just about breaking free from addiction—it’s about reclaiming your life, restoring your mind, and creating a future built on strength and resilience.

– Dr. Zoe Shaw | Psychotherapist and Author

3. Stages of Brain Rewiring

Just like healing from a physical injury, your brain goes through different stages as it recovers from drug addiction. While everyone’s journey is unique, knowing what to expect at each stage can help you feel more confident about the path ahead. Let’s look at how your brain heals over time.

Stage 1: Getting Through Withdrawal

The first stage of recovery starts when you stop using substances, and it’s often the most challenging part of the journey. During this time, your brain works hard to adjust to life without substances. You might feel physically and emotionally uncomfortable, which is completely normal.

Most people experience withdrawal symptoms for about a week, though this can vary depending on the substance. It’s very important to get medical support during this time, as some types of withdrawal can be dangerous. Remember, these difficult feelings are temporary and are signs that your brain is beginning to heal.

Stage 2: Early Recovery Changes

After withdrawal, you’ll enter a period where your brain is actively rebuilding healthy patterns. While you might still have cravings, they’ll likely feel less intense than before. This is the perfect time to start learning new ways to handle stress and challenging emotions.

During this stage, many people find it helpful to work with counselors or join support groups. These supports can teach you practical tools for managing cravings and building a healthy lifestyle. Your brain is becoming more receptive to new experiences and ways of coping.

Stage 3: Long-Term Healing

As you move into long-term recovery, your brain continues to strengthen its healthy pathways. While the journey doesn’t end here, many people find that cravings become less frequent and easier to handle. Each day of recovery helps your brain build and maintain these positive changes.

4. Supporting Your Brain’s Recovery

Fortunately, there are plenty of ways you can support your brain’s natural healing process. Think of recovery like tending a garden: The more care and attention you give it, the better it grows. Simple daily choices can make a big difference in how quickly and effectively your brain recovers.

Regular Exercise and Physical Activity

Moving your body is one of the best gifts you can give your healing brain. Exercise naturally boosts your mood6 by releasing feel-good chemicals, similar to the ones your brain is learning to produce again on its own. Even a 15-minute walk can help!

You don’t need to live at the gym or start running marathons. Start with activities you enjoy, whether that’s dancing, swimming, or taking an easy walk around your neighborhood. As your energy improves, you’ll gradually be able to do more.

Sleep and Nutrition

Your brain does much of its repair work while you sleep, making good rest essential for recovery. Try to go to bed and wake up at the same time each day, even if you don’t feel tired at first. Your sleep patterns will naturally improve over time.

Eating nutritious foods gives your brain the building blocks it needs to heal. Instead of worrying about perfect eating habits, focus on adding healthy foods like fruits, vegetables, and proteins to your meals. Even small improvements in your diet can help your brain recover.

Stress Management

Finding healthy ways to handle stress is essential to your recovery journey. Deep breathing, taking short walks, listening to music, or talking with supportive friends all help calm your mind. Remember that it’s okay to start small—working in small moments of relaxation throughout your day can go a long way in calming your nervous system.

Building New Routines

Creating new daily routines helps your brain build healthy patterns. Start with one or 2 simple habits, like having breakfast at the same time every day or taking a walk after dinner. As these become comfortable, you can gradually add more supportive activities to your day.

5. Treatment Options That Help Rewire the Brain

Recovery isn’t a journey you need to take alone—there’s no shame in asking for help. Professional addiction treatment and support can have a huge impact on how quickly your brain heals. These interventions are like tools in your recovery toolkit: you can choose the ones that work best for you.

Therapy and Counseling

Working with a counselor or therapist gives you empowering tools for addiction recovery. These professionals understand how addiction affects the brain and can teach you practical ways to handle cravings and stress. Many people find cognitive behavioral therapy (CBT)7 especially helpful, as it teaches you how to change thought patterns that lead to substance abuse.

Your therapist can act as a guide on your recovery journey, helping you understand your triggers and develop strategies that work for your specific situation. It’s a great idea to find a therapist you like and start building a relationship with them, so help is there when you need it.

Support Groups

Meeting others who understand what you’re going through can be incredibly motivating. Support groups are safe spaces to share your experiences, learn from others, and build connections with people who support your recovery goals.

Lifestyle Changes

Small changes in your daily life can support your brain’s healing process. Focus on one change at a time, like improving your sleep schedule or adding healthy activities you enjoy.

When you rewire your brain, you stop being a passive passenger in your own life and start taking control. Old, destructive circuits weaken, and new, healthier ones take over. This means fewer cravings, better decision-making, and a stronger sense of purpose. It’s not just about avoiding addiction—it’s about building a brain that works for you, not against you. The result? A life where you’re free to think clearly, choose wisely, and move forward with confidence and hope.

– W. Lee Warren, M.D. | Brain Surgeon and Author

6. The Science of Hope and Healing

Understanding Brain Plasticity

Your brain has the ability to change and heal throughout your life. Scientists call this “plasticity,” which means your brain can create new neural pathways as it adapts to changes. This incredible ability is what makes recovery possible, no matter how long you’ve struggled with addiction.

Evidence of Recovery

Brain scanning studies show that people’s brains do heal during addiction recovery.8 While everyone’s timeline is different, many people see improvements in their cognitive functions, including memory, impulse control, decision-making, and emotional regulation. These positive changes only continue as you move forward in your recovery.

Setting Realistic Expectations

Recovery is more like a marathon than a sprint, and that’s okay. Some days will be easier than others, and healing happens gradually. Being patient with yourself and celebrating small victories along the way can help you stay on track.

7. Getting Help and Support

Finding Treatment

Taking the first step toward addiction treatment takes some courage, but the rewards of a life in recovery are well worth it. There are plenty of different treatment programs available to meet your specific needs, from detox to outpatient treatment to residential care. To learn more about choosing the right program, see our guide to finding a treatment center.

Building a Support System

Recovery is stronger when you have people in your corner. Loved ones, family, friends, counselors, support groups, and others in recovery can all be part of your support network. Don’t be afraid to let people know what you need.

If you’re ready to start recovery, a comprehensive rehab program can be a great starting point for your journey. This immersive experience gives you a chance to focus entirely on healing in a substance-free environment. Search for an addiction treatment center that matches your criteria and reach out to their team directly today.

FAQ

Q: How long does it take to rewire your brain from addiction?

A: The brain’s rewiring process varies by individual, but significant changes often occur within 12 to 18 months. Early improvements can be seen within weeks, while full recovery may take years, depending on factors such as substance type, duration of use, and lifestyle changes.

Q: Can dopamine levels return to normal after addiction?


A: Yes, dopamine levels can return to normal over time. The brain gradually restores its natural dopamine balance through healthy activities like exercise, proper nutrition, and stress management. However, this process can take several months to years.

Q: How long does it take to rewire your brain from a bad habit?


A: Breaking and rewiring a habit can take anywhere from 21 days to several months, depending on the habit’s intensity and duration. Consistently practicing new behaviors and avoiding triggers helps establish long-term changes.

Q: Can brains recover from addiction?


A: Yes, the brain has the ability to heal itself through neuroplasticity. While addiction alters brain structure and function, recovery is possible with time, therapy, and healthy habits that support brain repair.

Q: How long does recovery from addiction take?


A: Recovery is an ongoing process that unfolds in stages. While withdrawal symptoms may last days to weeks, brain healing continues for months or even years. Long-term recovery depends on individual factors and continued support.

Q: How long does it take to rewire the brain from addiction?


A: The timeline varies, but research suggests that noticeable improvements occur within 3 to 12 months, with continued healing over several years. Factors like substance type, overall health, and treatment interventions influence recovery speed.

Q: What are the benefits of rewiring the brain from addiction?


A: Rewiring the brain from addiction improves mental clarity, emotional stability, impulse control, and overall well-being. It also restores natural pleasure responses, strengthens decision-making skills, and enhances quality of life.

Q: What are the benefits of brain rewiring?


A: Brain rewiring helps create healthier thought patterns, reduces cravings, improves emotional regulation, and supports better decision-making. It also aids in forming positive habits and strengthening coping mechanisms.

Q: What is brain rewiring in addiction recovery?


A: Brain rewiring in addiction recovery refers to the process of forming new neural pathways to replace substance-related behaviors with healthier alternatives. This involves breaking old habits, reducing cravings, and restoring normal brain function.

Q: How can you increase dopamine in your brain?


A: You can naturally increase dopamine through regular exercise, a healthy diet rich in protein and antioxidants, sufficient sleep, mindfulness practices, social interactions, and engaging in enjoyable activities.

Q: Are there any ways to speed up this process or aid in the brain’s recovery from addiction?


A: Yes, brain recovery can be supported through consistent sleep, regular exercise, balanced nutrition, therapy, mindfulness, and positive social connections. Professional treatment, such as cognitive behavioral therapy (CBT), can also accelerate healing.

Q: What is the timeline for brain recovery from addiction?


A: Brain recovery follows a general timeline:

  • First month: Initial withdrawal symptoms, mood swings, and sleep disturbances.
  • Months 2-12: Improved cognitive function, emotional stability, and reduced cravings.
  • One year and beyond: Strengthened neural pathways, increased natural pleasure responses, and long-term behavioral changes.

Q: What factors influence the time it takes to rewire the brain from addiction?


A: Several factors impact the brain’s recovery timeline, including the substance used, length of addiction, overall health, mental health conditions, treatment interventions, and the presence of a supportive environment.

Q: How long does it take for the brain to heal after quitting an addiction?


A: The brain begins healing immediately after quitting, with significant improvements seen within the first year. However, full recovery, including emotional regulation and cognitive function, can take multiple years, depending on individual circumstances.

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Bipolar 1 vs. Bipolar 2: Crucial Differences You Need to Know

Not everyone with bipolar will have the same symptoms. The differences are drastic enough for bipolar to have two distinct clinical categories: types 1 and 2. 

Both versions of bipolar include ‘polar’ opposite moods—noticeable highs and lows. Just how noticeable depends on what type of bipolar you have. Shorter periods of low-level mania (called hypomania) are unique to bipolar 2, while bipolar 1 has pronounced episodes of mania that may require hospitalization. 

With such distinct differences between symptoms, treatment and management for these sister conditions requires a personalized touch.

Characteristics of Bipolar Disorders

Bipolar disorder is a biological mental illness1, meaning parts of your brain aren’t working exactly how they should. Unlike depression, which can be the product of an unpleasant situation, bipolar exists independently of what you’re experiencing. Life events can certainly trigger a mood swing, but they aren’t what causes bipolar to exist in the first place. 

A combination of genetics, your brain’s ability to send and receive signals, your natural temperament2, and more produces bipolar disorders. Malfunctioning connection points in the brain mean you can get skewed amounts of neurotransmitters like dopamine and serotonin, leading to extreme mood swings, irritability, depression, and mania2. 

Mood Stabilizers vs. Antidepressants

Mood stabilizers, the go-to medication for bipolar, work by improving and stabilizing2 those ineffective connection points in your brain. This means neurotransmitters can flow as designed, leveling out mood swings and reducing mania. Highs won’t feel as high, and lows not so low—basically, the healthy baseline between depression and mania. 

Antidepressants produce more of certain mood-boosting neurotransmitters or help your brain receive more of them. While mood stabilizers help neurotransmitters flow correctly, antidepressants affect the amount of neurotransmitters created and/or received. 

Often, both a mood stabilizer and an antidepressant are used to treat bipolar disorders.

Signs and Symptoms of Bipolar I

Bipolar 1 mania often has a strong presentation, including out-of-character behavior that patients typically fear or regret. Manic episodes last at least 7 days1, including symptoms like

  • Extreme irritability
  • Extreme elation; high mood
  • Fun-seeking behaviors, including sexual promiscuity
  • Lacking sound judgment when it comes to purchases, activities, and priorities
  • Talking quickly and bouncing between ideas, sometimes so fast others can’t keep up or understand
  • Needing less sleep
  • Highly productive
  • Feeling especially important or special

And, sometimes,

  • Psychosis
  • Delusions
  • Hallucinations

The symptoms of mania may require hospitalization to manage the person’s safety and well-being, and to prescribe the correct mood stabilizers and bring them out of acute mania. Mood stabilizers like lithium can address acute mania and manage symptoms long-term, though prescription trends show more doctors leaning away from lithium3 and into other medications. These can have fewer side effects and easier tolerability. Atypical antipsychotics have proved helpful for bipolar 1 and 2.

Along with high moods and mania, people with bipolar 1 also experience extreme periods of depression. Episodes of depression typically last 1-2 weeks with bipolar 11, but can last longer. With this depression can come symptoms like

  • Thoughts or plans of suicide
  • Self-harm
  • Decreased energy and motivation
  • Loss of interest or pleasure in once-enjoyable activities
  • Feeling hopeless
  • Low mood and fatigue

Mood stabilizers and atypical antipsychotics can help manage depression, too. Interestingly, for bipolar depression, clinicians don’t recommend antidepressants as a sole medication. They can actually trigger a manic episode if not combined with a mood stabilizer1 or atypical antipsychotic.

It’s not a choice, it’s a condition. I have bipolar disorder, but it doesn’t define me.

Carrie Fisher

Research suggests that there are complex links between diabetes and mental health conditions, such as depression, bipolar disorder or schizophrenia — connections that are not fully understood.

National Alliance on Mental Illness

Signs and Symptoms of Bipolar 2

Bipolar 2 mimics bipolar 1, but with a crucial difference in manic symptoms. Someone with bipolar 2 experiences hypomania4, which means their periods of mania are much less intense and less debilitating, often not affecting their safety, relationships, and work responsibilities nearly as much as mania. You can remember “hypo” means low or less, so low-mania.

Sometimes, people with bipolar 2 actually enjoy their hypomanic states. They often feel more energized, but not out of control, and happier, but not over energized. Perceiving hypomania as a “good mood”, especially following a depressive episode, can keep those with bipolar 2 from seeking treatment or realizing something’s amiss. 

Hypomania occurs more frequently than mania5 and can have negative consequences even if people perceive them as positive. Many people with bipolar 2 don’t feel comfortable with their actions and behaviors during a hypomanic episode, either. Symptoms of hypomania5 include

  • Increased energy
  • Less need for sleep
  • Urge to socialize and talk about anything and everything
  • Risky and promiscuous sexual behaviors
  • Extreme irritability
  • Intense anxiety

Notably, hypomania doesn’t cause psychosis, delusions, or hallucinations. People in a hypomanic state may not even notice it’s happened, whereas mania has much more pronounced signs and effects. Loved ones may notice hypomania, and they will certainly notice mania.

Bipolar 2 also includes periods of depression, often more so than bipolar 16. Periods of depression can last months or years, while hypomania often lasts several days. 

Those with bipolar 2 face the highest likelihood of an incorrect diagnosis6. Since symptoms of mania are much less pronounced than bipolar 1, providers may misdiagnose patients with major depression, dysthymia (constant low-level depression), or borderline personality disorder (BPD). Hypomania can even present as extreme anxiety and irritability, which could be misdiagnosed as general anxiety disorder. Though these conditions can co-occur with bipolar 2, mistaking them for the primary diagnosis delays proper treatment.

Recognizing the cyclic nature of low/high moods can help patients and their providers arrive at an accurate diagnosis. Getting the right diagnosis means getting the most effective medications and therapy, which can be especially vital in treating bipolar disorders.

Key Differences

Key, overarching differences between bipolar 1 and 2 include

  1. Mania vs. hypomania
  2. Less vs. more frequent depressive episodes

Other differences vary person-to-person. Everyone will experience bipolar 1 or 2 differently. Doctors will often take a deep-dive to determine if you have bipolar 1 or 2, or an entirely different diagnosis.

Treatments for Bipolar 1 and 2

Medications

It’s true mood stabilizers like lithium can be life-changing medications for those with bipolar, especially bipolar 1. Mood stabilizers can manage mania (acute and long-term) and prevent mood cycling. 

Certain mood stabilizers and atypical antipsychotics center on reducing depression and suicidality, not mania. Those with bipolar 2 often benefit from these types of mood stabilizers, plus an antidepressant. 

Therapy

Therapy can help people manage and understand their symptoms. Cognitive behavioral therapy (CBT) focuses on changing thoughts and behaviors to positively alter mood, which can help in a depressive episode. Dialectical behavioral therapy (DBT) teaches practical strategies for managing distress, surviving crisis urges (like suicidal ideation), and interpersonal communication.

Those with bipolar often remain in therapy throughout their lifetime, as regular sessions can help manage stressors and other life events that could trigger a mood swing. Patients can learn personalized strategies for managing their symptoms and receive ongoing emotional support by working with a therapist.

Mood Tracking

Tracking mood serves as a vital tool for people with bipolar disorders. You can download apps designed exactly for this, or track it in a notebook. Keeping track of your mood and what’s happening in your life can clue you into the unique aspects of your mood cycles, helping you proactively manage highs and lows. This can help you feel more in control, not like your moods are happening to you.

Finding Your Cornerstone: Bipolar Maintenance

Figuring out your unique symptoms and expression of bipolar 1 or 2 can take time, but with accurate diagnoses, medications, therapy, and acceptance, you can learn to manage your bipolar as confidently as you might manage your diet or sleep. 

Regular appointments with therapists and psychiatrists can be key to long-term recovery. Let your loved ones know of your condition too, so they can offer their support when needed. And keep an open, non-judgemental mind as you navigate your symptoms—you’ve got this, and you’re in good company on the journey.
Use Recovery.com to find recovery centers offering bipolar treatment, with pictures, insurance information, reviews, and much more to help you find the best fit for you.

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Imposter Syndrome: Do I Belong Here?: Andrew Schreier

Imposter Syndrome is a pervasive issue that impacts professionals across fields. It can lead to debilitating self-doubt, anxiety, and the persistent fear of being “found out” as a fraud. As someone who has experienced and worked to overcome Imposter Syndrome both personally and professionally, I hope to share insights into its challenges and offer strategies to help others build confidence and thrive.

My Background: Personal and Professional

As a counselor, podcaster, and presenter, I’ve dedicated my career to fostering safe spaces where people can grow, heal, and challenge themselves. My approach is rooted in harm reduction and an openness to exploring disruptive methods that drive meaningful change. My professional journey is deeply intertwined with my personal experience of overcoming Imposter Syndrome.

Early in my career, I constantly questioned whether I belonged in the field, despite my education and training. I wondered if my successes were due to luck or if I had somehow deceived others into believing I was competent. As a counselor, I did not have lived experience and was often challenged with whether I could help those impacted by substance use because I didn’t experience it.

These feelings were compounded by the high expectations I set for myself and the comparisons I made to others who appeared more confident and accomplished. It wasn’t until I began confronting these thoughts and reframing them that I started to see the value I brought to my work and others. This transformation inspired me to help others facing similar struggles.

The History of Imposter Syndrome

The term “Imposter Syndrome” was first introduced in 1978 by psychologists Dr. Pauline R. Clance and Dr. Suzanne A. Imes in their groundbreaking study, The Impostor Phenomenon in High Achieving Women: Dynamics and Therapeutic Intervention1. The research focused on high-achieving women who attributed their accomplishments to external factors like luck, timing, or even deceit, rather than their competence and abilities. Clance and Imes described it as a psychological pattern characterized by chronic feelings of self-doubt and fear of exposure as a fraud.

Since its introduction, the understanding of Imposter Syndrome has evolved, with research recognizing that it affects individuals across genders, cultures, and industries. Although initially associated with women in professional settings, later studies revealed that men also experience similar doubts but are less likely to vocalize them due to societal expectations around masculinity.

Today, Imposter Syndrome is widely studied in organizational psychology, mental health, and leadership development as a common experience that can significantly impact individual well-being and career growth.

Statistics on Imposter Syndrome

Imposter Syndrome is more widespread than many realize. Here are some recent statistics that highlight its prevalence:

  • 70% of individuals2 are estimated to experience Imposter Syndrome at some point in their lives, according to a study published in the International Journal of Behavioral Science.
  • A survey by KPMG found that 75% of executive women3 across industries have experienced feelings of self-doubt about their work performance and abilities.
  • Research from Asana’s Anatomy of Work Index in 2021 reported that 63% of workers4 admitted to experiencing Imposter Syndrome, with younger employees (Gen Z and Millennials) being the most affected.
  • People of color and underrepresented groups in professional environments are disproportionately impacted, as systemic biases and microaggressions amplify feelings of inadequacy.

These statistics underscore the widespread nature of Imposter Syndrome and the importance of addressing it through awareness, conversation, and practical strategies.

The Challenge of Imposter Syndrome

Imposter Syndrome5 is defined as “a behavioral health phenomenon described as self-doubt of intellect, skills, or accomplishments among high-achieving individuals.” It is an internal experience of believing you are not as competent as others perceive you to be. It often manifests as chronic self-doubt, fear of failure, and attributing success to external factors rather than personal ability. Though initially identified in high-achieving women, Imposter Syndrome affects people of all genders, ages, and backgrounds.

Several factors contribute to the prevalence of Imposter Syndrome:

  • Perfectionism: Setting unrealistically high standards and berating oneself for falling short.
  • Comparison Culture: Constantly measuring one’s achievements against the curated successes of peers.
  • Societal Expectations: Pressures to excel, often exacerbated by systemic biases that question the legitimacy of underrepresented individuals in certain fields.

The impact of Imposter Syndrome can be profound. It often leads to:

  • Anxiety and depression.
  • Reluctance to seek opportunities or promotions, leading to career stagnation.
  • Overworking to “prove” oneself, which can result in burnout.
  • Difficulty trusting others, including mentors or colleagues, due to fears of being judged.
  • Procrastination or avoidance of tasks to delay the possibility of failure.
  • Impaired decision-making, driven by a lack of confidence in one’s judgment.
  • Diminished satisfaction with personal and professional achievements, as successes are undervalued or dismissed.

Despite its challenges, addressing Imposter Syndrome can lead to significant personal growth and a renewed sense of purpose. Understanding its roots and effects is the first step toward overcoming it.

My Experience Tackling Imposter Syndrome

My journey with Imposter Syndrome began with a harsh realization: I was my own worst critic. No matter how much positive feedback I received from others, I dismissed it as unwarranted. I started as a counselor working directly with those impacted by substance use. Earlier in my career, people would often ask if I had lived experience. This ranged from individuals in treatment, colleagues, supervisors, and other professionals. 

Even after working as a licensed counselor for several years, I questioned whether I could be of any service in the field without the experience. When I was initially introduced to doing counseling for those impacted by gambling I actually hesitated to pursue it further. I thought, “If I don’t belong in substance use because of lack of lived experience then I won’t belong in gambling either. I need to wait until I know my place here.” And so I did. I waited a few more years before deciding to specialize in gambling counseling.  

For years, I continued to feel like I didn’t belong in the helping profession because of lack of lived experience. I avoided talking about it and relied heavily on my training, academic focus, and most importantly, what I learned from those sitting in the room with me who shared their struggles and challenges. One particular moment brought the focus of tackling imposter syndrome head on when I became a licensed clinical supervisor.

Now, I was working to help others develop as counselors and noticed many of them struggled with feeling like they were an imposter. They questioned whether they belonged in the field despite their academic success, obtaining licenses, receiving proper supervision, and ongoing training development. When I began working with larger organizations I also saw it in other roles I interacted with: front desk staff, clinic managers, and nurses.  

A substance use professional with no experience using substances. A licensed professional counselor with their own history of mental health issues. A peer support specialist working their own recovery program. A marriage and family therapist who is currently dealing with their own separation from their spouse. A nutritionist who continues to have their own challenges with food consumption. An administrative staff member who started working at the front desk. The core question many of these professionals will have when it comes to their role is, “Do I belong here?” 

People questioned their place in the field they have passionately chosen to be a part of with a fear that they would be discovered as a fraud because of lacking “perfection.” As helping professionals, we viewed ourselves as needing to have the lived experience, having no issues with mental health, a perfect marriage or relationship, and ultimately having all the answers to life’s questions. It doesn’t help when others say, “you are a counselor; don’t you know everything” or “you are a marriage therapist; so you must have a perfect marriage.”

Through these experiences, I’ve learned that I was not the only one questioning my belonging in this profession of helping others. There were friends, colleagues, and others who I assumed knew their place and felt confident in what they were doing. It was comforting to know that I was not alone; and these experiences led me to addressing it head on for myself and those I was supervising.  

Solutions Based on My Expertise

Addressing Imposter Syndrome requires a combination of introspection, external support, and actionable strategies. Here are the approaches I’ve found most effective, both personally and professionally:

1. Reframe Negative Thought Patterns

Our thoughts shape our reality. By identifying and challenging irrational beliefs, we can begin to shift our mindset. For example:

  • Replace “I only succeeded because of luck.” with “My hard work and skills contributed to this success.”
  • Use evidence-based thinking: List your accomplishments and the specific actions that led to them.

2. Embrace Vulnerability and Open Conversations

Sharing feelings of self-doubt can be liberating. In my counseling sessions, I’ve seen how group discussions help individuals realize they’re not alone in their struggles. Similarly, being open with colleagues about Imposter Syndrome can foster connection and mutual support.

3. Cultivate Self-Compassion

Perfectionism and self-criticism often go hand in hand with Imposter Syndrome. Learning to treat oneself with kindness—as you would a close friend—can counteract these tendencies. For instance, rather than dwelling on a mistake, focus on what can be learned from it and how it contributes to growth.

4. Seek Professional Guidance

Therapeutic modalities like Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) are effective in addressing the underlying thought patterns associated with Imposter Syndrome. As a counselor, I’ve seen how these approaches help clients build confidence and resilience.

5. Celebrate Achievements: Big and Small

Taking time to acknowledge accomplishments, no matter how minor they seem, can help build a sense of competence. Keeping a “success journal” to document wins is a practical way to reinforce positive self-perception. One important area of development for me was recognizing why some teammates and colleagues didn’t like public celebrations.  

If someone is struggling with Imposter Syndrome, celebrating them publicly casts more light on their performance. If they are worried about being discovered as a fraud, the spotlight will likely cause more distress. It does not mean we can’t celebrate the success of others. We should focus more on understanding how individuals like to be celebrated and even exploring that for ourselves.  

Closing Thoughts and Future Directions

Imposter Syndrome is a deeply ingrained challenge for many, but it is not insurmountable. By recognizing its presence, sharing experiences, and implementing effective strategies, we can begin to dismantle the self-doubt that holds us back.

Looking ahead, I envision a world where conversations about Imposter Syndrome become more normalized, reducing the stigma and isolation it often brings. In my work, I plan to continue exploring this topic through counseling sessions, podcast discussions, and professional presentations, offering tools and insights to empower individuals to embrace their worth.

If you’re struggling with Imposter Syndrome, remember: You are not alone. Your feelings, while valid, do not define your value or capabilities. With time, effort, and support, you can overcome self-doubt and step into the confidence you deserve. Do you belong here? We are all a part of the card-carrying human race. It’s our connection with one another that makes a great impact on our ability to help and be present for someone.  

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Barbiturate Misuse and Addiction

Barbiturates are sedative-hypnotic drugs primarily used for seizure disorders, anxiety, insomnia, and drug withdrawal symptoms in babies. Using them regularly (especially outside prescription guidelines) can lead to dependence and, eventually, addiction.

Like all other addictions, you can recover from a barbiturate addiction with the appropriate care and support. 

What Are Barbiturates?

Barbiturates are sedative-hypnotics1, meaning they cause sedation and sleepiness. They’re often used to control seizures and unwanted muscle twitches, treat insomnia, and relieve anxiety. Doctors prescribe them; you won’t find barbiturates for sale in grocery stores or pharmacies, like ibuprofen or Tylenol. You need a prescription, including instructions on when to take the pill, how much to take, and potential side effects.

Barbiturates work by slowing down the activity in your brain and depressing your central nervous system2, which can relieve intense anxiety, help you sleep, and control seizures. Some barbiturates are more focused on anxiety, sleep, headaches, pre-surgery calmness, or seizure treatment. Notably, only a tiny difference in dosage produces desired clinical results versus coma and death. It’s difficult to get the dose correct3, and many providers avoid barbiturates for this reason (and its addictive nature and life-threatening withdrawals.)

People may use them outside clinical bounds to feel more disinhibited and to self-medicate unwanted effects of illicit drugs4 like cocaine.

Are Barbiturates Addictive?

Barbiturates can be addictive, often for those who take more than their prescribed dose and for longer than they should. You can build a tolerance to their effects, meaning you need to take more and more to get the same impact. 

Studies have noted people can develop a physical dependence to barbiturates1, which can progress into an addiction requiring drug rehab. Closely monitoring how much people take and for how long can mitigate risks of dependence and addiction.

Factors Contributing to Barbiturate Misuse and Addiction

Certain factors can make addiction more likely, though not a guarantee in any sense. 

Higher Doses

If you’re on a notably high dose of a barbiturate, it can have a stronger effect that your brain more quickly adapts to and grows dependent on. The same goes for medications like opioids and benzodiazepines.

Social and Home Environments

Your environment and social life also play a role. High-stress environments can encourage mind-altering substance use as a way to escape the situation and cope with how it makes you feel. If other people in your social life regularly use substances you become more likely to use and grow addicted as well5.

Genetics

Your genes can predispose you to addiction. Epigenetics (changes to how your body reads genetic code) can account for this, or it could simply be the genes you inherit. But it’s vital to note many factors lead to addiction, not just your genes. 

Mental Health Conditions

Mood and brain changes related to mental health conditions like depression, anxiety, and post-traumatic stress disorder (PTSD) can make people more susceptible to substance use and addiction6. Or, conversely, substance use can make you more likely to develop a mental health condition. For these reasons addiction and mental health conditions often co-occur6. 

Signs of a Barbiturate Addiction

Signs of an addiction7 to barbiturates and other substances include

  • Continuing excessive use despite clear consequences, like job loss, financial issues, or broken relationships.
  • Compulsive use of the substance.
  • Taking more than you intended.
  • Developing secretive habits to hide or conceal your use.
  • Feeling anxious and preoccupied with procuring more.

Consequences of Barbiturate Addiction

With the line between safety and death so thin with barbiturates, developing an addiction to them and consequentially taking higher doses can prove deadly. Comatose and death are the top consequences of barbiturate addiction3.

Other more long-term consequences include job loss, homelessness, physical illness, new or worsening mental health conditions, and an inability to maintain good relationships with loved ones. As addiction takes a stronger hold, other areas of life inevitably fall away. 

Treatment can restore these aspects and your overall well-being.

Treatment for Barbiturate Addiction

The first step in getting treatment will likely be setting up an appointment with your primary care doctor; or, you can start by reaching out to drug rehab and admit to their program for detox services and therapies targeted at comprehensive recovery.

Detox

Medical detox removes toxins from your body. This step is especially important for barbiturates as their withdrawal symptoms can be deadly3. Providers will likely use a tailored blend of medications to make the detox process safe and comfortable, preparing you for the next step: therapeutic care.

Therapy

Therapy gets to the heart of addictions, helping you discover what drives it emotionally and how you can cope with distress in new ways. You’ll likely meet with a therapist 1:1 and with other patients in group therapy. Many drug treatment programs also offer family therapy, or you can seek it out yourself. Common therapies include

  1. Cognitive behavioral therapy, which often uses ‘homework’ and practical strategies to catch and challenge untrue thoughts leading to distress, retraining your brain to help you heal.
  2. Dialectical behavioral therapy focuses more on adapting to thoughts and adjusting how you react to them, rather than challenging them with another belief. Coursework and group support are key components.
  3. Therapies like eye movement desensitization and reprocessing (EMDR) and trauma-focused cognitive behavioral therapy (TF-CBT) focus on addressing and processing trauma at a comfortable pace.

Ongoing Support

Attending support groups can maintain your progress once you graduate from drug rehab or outpatient care for addiction. These types of peer support groups can include 12-Step-based groups, like Pills Anonymous (PA), or secular groups not associated with the 12 Steps.

Any social activity can also support your recovery by surrounding you with people who want you to get better and/or maintain your progress. For example, you could schedule regular meetings with friends and commit to calling a loved one every day.

Find a Prescription Drug Rehab Center

Many rehabs recognize barbiturates as one of the most addictive drugs and offer comprehensive care centered on long-term recovery. At a prescription drug rehab you’ll stay in a recovery-conducive environment for 28+ days, with each structured week filled with therapeutic care, activities, relapse prevention training, aftercare planning, and more.


You can use Recovery.com to find prescription drug rehabs, filtering by your insurance, location, reviews, and more to find the best treatment for you.

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Managing Panic Attacks: How to Pack Your Panic Pack: Dr. Sarah Anderson

Panic attacks can feel terrifying, overwhelming, and all-consuming. They arrive suddenly, often without warning, and can make it difficult to feel like you’re in control of your body and mind. If you’ve ever experienced one, you know how distressing they can be. A racing heartbeat, rapid breathing, dizziness, chest tightness, and an overwhelming sense of impending doom—these are just some of the common symptoms of a panic attack.

But here’s the good news: Panic attacks, while unpleasant, are not life-threatening. Once you understand what’s happening in your body during a panic attack, you can start to reduce their frequency and intensity. The key to managing panic attacks lies in having a toolbox of strategies that can interrupt the overwhelming cycle of panic and help you regain a sense of control. One such tool is a “Panic Pack”—a collection of sensory-based grounding items that can help soothe your body and mind when panic strikes.

Understanding Panic Attacks: What Are They?

Panic attacks are sudden, intense episodes of fear or anxiety that often come without warning (American Psychiatric Association, 2013). These episodes can happen at any time, even when you’re feeling calm and relaxed. Panic attacks typically involve a combination of physical symptoms (like a rapid heartbeat, dizziness, chest tightness, or sweating) and emotional symptoms (such as feeling disconnected from reality, or a sense of impending doom). Although panic attacks can feel life-threatening, they are generally harmless and do not cause lasting damage.

Research suggests that panic attacks are caused by the body’s overreaction to stress or perceived danger, triggering the “fight or flight” response (Vickers & McNally, 2006). During this response, the body releases stress hormones like adrenaline and cortisol, which elevate heart rate, blood pressure, and breathing rate, preparing you to flee from danger. In the case of panic attacks, there is no real threat, but the body reacts as though there is.

Sensory-Based Grounding: Why It Works

When you experience a panic attack, your body is overwhelmed by heightened sensory input, and your mind can feel flooded with anxiety. Sensory grounding techniques work by redirecting your attention away from the panic and engaging your senses in a way that helps calm your nervous system. By using tools that appeal to the senses—sight, sound, touch, taste, smell, and movement (remember proprioception can be a helpful sense to engage to reduce anxiety)—you can help interrupt the cycle of panic and return to a state of calm.

Research shows that sensory-based grounding strategies can be highly effective for managing panic attacks. For example, tactile stimulation (such as squeezing a stress ball) has been found to activate the parasympathetic nervous system, which helps the body shift from the “fight or flight” response to a “rest and digest” state (Haynes et al., 2022). Similarly, scents like lavender and peppermint have been shown to reduce anxiety by stimulating the limbic system, the brain region responsible for processing emotions (Barati,, 2016).

Packing Your Panic Pack: Essential Items for Grounding

A Panic Pack is a personalized collection of sensory tools designed to help ground you and alleviate anxiety. Below are several items you can include in your kit, each chosen for its ability to engage different senses and promote relaxation.

1. Weighted Lap Pad

Weighted lap pads are tools used by occupational therapists, typically as a sensory integration modality, to help with emotional and physical regulation. A weighted lap pad provides gentle pressure, which can have a calming effect. Weighted products stimulate the parasympathetic nervous system, promoting a sense of grounding and relaxation (Eron et al., 2020).

2. Fidget Items

Fidget toys such as orbeez squish balls, stress balls, or fidget spinners are simple, portable tools that can help distract the mind during a panic attack. These tactile items allow you to focus on a repetitive motion or texture, which can help redirect your attention away from overwhelming anxiety. (Kriescher,et al., 2023).

3. Earbuds or Headphones and a Calming Playlist

Music and sound have powerful effects on our emotions. Create a calming playlist with soothing music that helps you feel grounded and less anxious. Alternatively, consider having a calming podcast on hand, whether it’s guided meditation, breathing exercises, or a favorite calming show. Studies have shown that listening to calming music can reduce heart rate and lower levels of cortisol (Thoma et al., 2013).

4. Grounding Smells

Scent is one of the most powerful senses for evoking emotional responses. A portable essential oil diffuser, essential oil rollerball, or lotion with calming scents like lavender, chamomile, or peppermint can help reduce anxiety during a panic attack (Barati,, 2016).

5. Sour Candy (e.g., Warheads or Sour Patch Kids)

Engaging your sense of taste with something intensely sour can be a surprisingly effective grounding tool. Sour candies like Warheads or Sour Patch Kids can interrupt the cycle of panic by providing strong sensory input that shifts attention away from overwhelming thoughts and bodily sensations. This grounding effect helps bring focus back to the present moment. The sour taste acts as a sensory distraction, redirecting attention from anxiety to the immediate sensory experience (Rainville, 2013).

6. Breathing Exercise Guide

Consider packing a small device (like a Breathing Buddha Meditation Tool) or having an app with visual cues, such as color-changing lights or animations, to guide deep breathing. These devices often display colors that correspond to the in-breath, hold, and out-breath phases (e.g., blue for inhale, yellow for hold, green for exhale). Visual tools help regulate breathing patterns while using the sense of sight to anchor attention to the present, reducing physiological arousal during panic attacks (Bentley et al., 2023).

7. Personal Comfort Items

Personal items that evoke comfort and safety can be incredibly soothing during a panic attack. A small memento such as a piece of jewelry, a comforting photo, or a soft fabric (like a scarf or blanket) can help you feel more grounded and safe. These items provide a tangible reminder of calm and support, which can be particularly helpful during moments of overwhelming anxiety.

8. Water

Staying hydrated is crucial for both physical and emotional well-being. Including a water bottle in your Panic Pack ensures you’re prepared to stay hydrated during an anxiety attack. Taking slow, deliberate sips of water can be a soothing ritual that helps you re-focus and regain control. This simple act not only hydrates you but also activates the vagus nerve, which plays a key role in calming the body’s stress response. Drinking water offers a grounding task that interrupts the cycle of panic, providing a moment of clarity and connection to the present (Masento et al., 2014).

9. Phone Numbers of Trusted Contacts

Sometimes, the best way to reduce the intensity of a panic attack is by reaching out for support. Include a list of trusted friends, family members, or a therapist that you can contact when you feel overwhelmed. Research has shown that talking to a supportive person can help reduce feelings of isolation and anxiety, providing emotional relief and a sense of connection during a panic attack (Maulik et al., 2010).

Final Thoughts

Having a Panic Pack ready and accessible can be an empowering way to manage panic attacks. By using sensory grounding techniques, you can interrupt the cycle of anxiety and regain control over your body and mind. The key is to personalize your Panic Pack with items that work best for you, helping you feel safe, calm, and supported when panic strikes.

With practice, these tools can become second nature, providing you with a reliable strategy for reducing the intensity of panic attacks and navigating them with confidence. If you are needing more individualized support regarding your sensory processing and how it impacts your mental health, please reach out to a mental health occupational therapist.

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Sensory Processing and Mental Health: An Introduction: Dr. Sarah Anderson

Our senses shape how we experience the world—the sights we see, the sounds we hear, the textures we touch, the flavors we taste, and the scents we smell. While many people find everyday sensory experiences manageable or even enjoyable, others may find certain stimuli overwhelming or insufficient, creating challenges in their daily lives. By deepening our understanding of sensory processing and its link to mental health, we can foster greater well-being and support more effective paths to recovery.

What Is Sensory Processing?
Sensory processing refers to how your body and brain receive, recognize, and interpret sensory information (Brown et al., 2019). This process begins when your nervous system detects sensory stimuli through various receptors, leading to a behavioral response. For example, imagine hearing a loud alarm while working at your desk. You recognize the sound as a fire alarm, observe others moving toward safety, and are prompted to follow them. This highlights how sensory processing helps you respond adaptively to your environment.

There is variability in sensitivity to sensory stimuli based on individual thresholds (Brown et al., 2019). A high threshold indicates that a person needs a stronger stimulus to notice it, whereas a low threshold means even minimal stimuli can become overwhelming. For instance, while most people would quickly respond to a loud fire alarm, individuals who are hyper-responsive to auditory stimuli may find such sounds painful, causing long-lasting dysregulation. On the other hand, those who are hyposensitive may require a stronger stimulus for recognition.

While many people are familiar with the five traditional senses—sight, sound, touch, taste, and smell—three lesser-known senses are also critical for understanding sensory processing: proprioception (awareness of body position), vestibular (balance and movement), and interoception (awareness of internal body states) (Brown et al., 2019). In individuals with typical sensory processing, the brain effectively organizes and integrates sensory information, allowing appropriate responses to stimuli. For example, a person might walk along a crowded street, effectively filtering out distractions like billboards and other pedestrians, or engage in a conversation in a busy café without becoming overwhelmed by the surrounding noise and activity. Those with atypical sensory processing may struggle to take in stimuli and modulate their responses, leading to feelings of overwhelm or anxiety. 

A Model for Understanding Sensory Processing 

As a mental health occupational therapist, I use a specific framework to understand my clients’ sensory processing patterns—Dunn’s Sensory Processing Model. This model categorizes sensory processing into four quadrants (or patterns), each representing different ways individuals respond to sensory input (Brown et al., 2019):

Sensation Seeking

These individuals actively pursue intense sensory experiences and are often drawn to environments that provide heightened stimulation. They tend to crave loud environments, bright colors, and high levels of movement. Sensation seekers often thrive in situations that involve excitement and novelty. 

For example, they may enjoy engaging in contact sports such as football or rugby, where the physicality and intensity provide both sensory input and an adrenaline rush. Similarly, thrilling amusement park rides, like roller coasters, offer the fast movement and sensory overload they enjoy. Additionally, these individuals may find pleasure in activities such as dancing at loud clubs, racing motorcycles, or participating in extreme sports like skydiving or rock climbing, where the combination of physical exertion and sensory excitement is high. Sensation seekers are often drawn to high-energy, sensory-rich environments because they help satisfy their need for stimulation.

Sensation Avoiding

People with sensation avoiding patterns feel uncomfortable with strong sensory stimuli and actively limit their exposure to prevent stress or overwhelm. These individuals are particularly sensitive to intense or overstimulating environments, and they often seek out quiet, calm spaces to feel more in control and at ease. The key characteristic of sensation avoiders is that they make a conscious effort to avoid situations that may lead to sensory overload. 

For instance, they may prefer online shopping over visiting crowded stores because the noise, bright lights, and large crowds can cause distress. Similarly, they may choose to eat and converse at home rather than going to noisy restaurants, where the sounds, smells, and social interactions can be overwhelming. In other contexts, sensation avoiders might prefer a peaceful walk in nature over attending a crowded event or concert. They may also avoid certain types of music or films that feature loud noises or flashing lights due to their heightened sensitivity. By actively limiting sensory exposure, sensation avoiders can maintain a sense of comfort and reduce anxiety caused by overstimulation.

Sensory Sensitivity

Sensory-sensitive individuals, like sensation avoiders, are highly attuned to sensory stimuli and can become overwhelmed or anxious when exposed to certain sounds, sights, or other sensations. They are particularly responsive to environmental inputs, such as bright lights, strong odors, or loud noises. However, the key distinction between sensory sensitivity and sensation avoidance lies in their reaction to these stimuli. While sensation avoiders actively work to limit their exposure to sensory triggers, sensory-sensitive individuals do not necessarily avoid them. Instead, they confront and endure these sensory experiences, often feeling the full intensity of the distressing sensations. 

For example, a sensory-sensitive individual might attend a concert despite being sensitive to loud music, or they might work in a busy office environment even though the noise and activity create discomfort. The difference here is that, rather than avoiding these situations, they are exposed to them and may struggle to manage their heightened sensitivity, leading to feelings of overwhelm, irritability, or anxiety.

Low Registration

Individuals in this category may not notice sensory input readily, requiring stronger or more intense stimuli to respond. This can make them appear inattentive or uninterested in their surroundings, as they may not pick up on subtle sensory cues that others might notice immediately. For example, they may not be aware of a ringing phone, a colleague speaking to them, or even a change in the temperature of the room until the sensory input becomes more intense or disruptive. Because of this, people with low registration might be perceived as daydreaming, disengaged, or disinterested, but in reality, they are simply less responsive to sensory input.

These individuals often need support systems built into their environment to help them stay on track and become more aware of important stimuli. For example, they might benefit from the use of alarms to signal tasks or appointments, sticky notes as reminders for daily responsibilities, or bright, noticeable signs to highlight important information. These external cues help trigger their attention and provide necessary prompts to remain engaged with their environment.

In some cases, individuals with low registration may not respond to social cues or environmental changes unless they are more extreme. For example, they may not notice a subtle shift in tone when someone is upset with them, but if the person becomes visibly angry or vocal, they are more likely to react. Similarly, they might not notice a decrease in room temperature until it becomes very cold or uncomfortable. The challenge lies in their ability to process and respond to sensory stimuli only when the input reaches a certain threshold of intensity. While this pattern of sensory processing may not necessarily cause distress or anxiety for these individuals, it can lead to difficulties in social or work environments, where a heightened awareness of sensory details and a more timely response are often necessary.

It is important to know sensory processing is not always uniform across all sensory modalities, and people may display different patterns depending on the type of sensory input they encounter. For example, while someone might avoid certain auditory stimuli, they may actively seek out specific tactile or oral sensory experiences. This complexity emphasizes the importance of tailoring sensory interventions to the unique needs of each individual, ensuring that therapeutic approaches are both comprehensive and personalized. 

The Relevance of Sensory Processing in Mental Health
Many individuals with mental health conditions, including anxiety disorders, depression, ADHD, OCD, and post-traumatic stress disorder (PTSD), exhibit sensory processing differences (Brown et al., 2019). For those with anxiety, sensory overload can exacerbate symptoms, leading to panic and avoidance behaviors. An individual with sensory avoidance patterns may steer clear of crowded social events, often resulting in isolation and increased feelings of loneliness.

Additionally, a study by Jerome and Liss (2005) explored the relationship between sensory processing patterns and attachment types. The authors found that sensory sensitivity correlates with relationship anxiety, while sensory avoidance relates to relationship avoidance; low registration is associated with both forms of relationship discomfort, and sensory seeking is linked to secure attachment.

Sensory processing can also play a key role in building resilience and supporting recovery. Engaging in positive sensory experiences promotes overall well-being and helps individuals feel grounded during times of distress. Interventions that include sensory-based strategies, such as mindfulness practices and grounding exercises, have been shown to support nervous system regulation (Miller et al., 2007). For example, practicing deep breathing while focusing on tactile sensations like a soft blanket or stress ball can induce relaxation in overwhelming situations. Weighted blankets, in particular, offer deep pressure stimulation that activates calming sensory pathways, reduces anxiety, and boosts melatonin production, fostering a sense of safety and relaxation (Yu et al., 2024). Additionally, introducing a noxious stimulus, such as a sour taste, during a panic attack can help redirect attention. This interrupts the cycle of distress and engages neural pathways that regulate emotional responses (Rainville, 2013).

Practical Strategies for Engaging with Sensory Processing Differences
Understanding one’s sensory processing patterns can lead to effective coping strategies that enhance engagement in daily life. Here are specific strategies tailored to each processing category:

  • For Sensation Seekers: Structured physical activities such as rock climbing or martial arts provide the significant sensory input that sensory seekers benefit from, promoting physical and emotional regulation through intense engagement. Similarly, practices like yoga or tai chi enhance grounding and body awareness through controlled movement. For those craving excitement, adventure activities such as zip-lining offer stimulating sensory experiences while fostering a sense of community and connection with others.
  • For Sensation Avoiders: Gradual exposure to challenging environments, like shopping during off-peak hours, allows sensory avoiders to build tolerance without overwhelming their senses. Comfort tools such as noise-canceling headphones or sunglasses provide instant relief in overstimulating situations. Additionally, calmer venues with softer lighting create a sensory-friendly atmosphere for social interactions, contributing to more positive experiences.
  • For Sensory Sensitivity: Designating a safe space at home equipped with weighted blankets and sensory-friendly items can provide a calming refuge for sensory-sensitive individuals. Mindfulness techniques such as deep breathing and gentle stretching focus on regulation, reducing the effects of sensory overload. Engaging with nature through activities like gardening or hiking can also help mitigate sensory overwhelm by offering grounding sensory input in a peaceful environment.
  • For Low Registration: Individuals with low registration often miss sensory cues, making tools like alarms, sticky notes, or digital reminders valuable in fostering engagement and awareness. For example, placing a sticky note on a desk as a visual cue and pairing it with a timed phone alarm can help reinforce tasks that might otherwise go unnoticed. Incorporating tactile or flavorful experiences into routines, such as savoring meals or exploring varied textures, can further enhance sensory awareness and promote meaningful interaction with one’s environment.

Additional Considerations in Recovery
It’s crucial for centers and programs to have formal sensory assessments such as the Adolescent/adult Sensory Profile, as this helps to understand the unique sensory profiles of the individuals in their care. A formal assessment provides valuable insight into how sensory processing may be affecting their clients’ daily functioning, helping programs identify when sensory processing is a barrier. This enables them to implement targeted interventions and accommodations, ensuring that sensory needs are met. Furthermore, understanding the sensory profiles of individuals allows providers to offer personalized support strategies and create environments that foster greater comfort and engagement. Sensory processing is a foundational aspect of how we navigate the world, and understanding its complexities enables us to support individuals in overcoming challenges so that they can thrive in their daily lives. 

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Grief: A Journey to Wellness by Rebecca E. Tenzer

Grief is a profound and unapologetic experience that can have an impact on every aspect of a person’s life. Whether it is the loss of a loved one, a pet, a relationship, or even a significant life transition, grief affects us on physical, emotional, and mental levels. It is often thought of as purely emotional, but grief significantly affects our nervous system, mental health, and overall wellness. Understanding the way grief interacts with our nervous system sheds light on why the experience can feel overwhelming, uncontrollable at times, and highlights the importance of approaches that integrate both clinical services and holistic care.

What Is Grief?

Grief is something that everyone will experience at some point in their lifetime; however, each person’s experience will be different. Grief is a journey, often complex, where we may experience different states of emotion, physical symptoms, and even psychological stressors. Grief can affect us on a level that is sometimes even undetected, however there are signs that it is there. Grief can be debilitating for some, it can be subtle for others and sometimes we can even feel “fine.” 

Let us “de-fine” what it means to be “fine.” Although grief is ever present, some days you may be able to get through work, relationships, and daily tasks without being consumed with the thoughts of whatever you are grieving. Grief is still there, it may just show up at various times and in unexpected ways. It could be a song you hear at the grocery store, a scent you recognize while walking past a restaurant, a picture or a memory that pops into your head that could trigger an emotional response. It is not always sadness that we experience, you might find yourself smiling and or laughing while remembering a happy time with that person, place or thing. 

Grief can also be complex. We do not always grieve just those that we have loved. Complicated family dynamics, toxic relationships, or jobs, even an experience that was not pleasant can cause a confusing grief response. I always say to people when they ask, “does grief really get better with time?” Honestly, it doesn’t really get better, in my personal and professional experience, it just gets “different.”

Grief and Mental Health

Grief has a massive impact on both mental and physical health. Specifically, grief heightens emotions like sadness, loneliness and hopelessness. When someone is feeling these emotions, they can often get down, feel blue more often than not or even suffer from depression. It can be challenging to diagnose because grief and depression have such similar characteristics. Grief, like depression, can have an impact on your sleep patterns, appetite, desire to do pleasurable things and cause us to isolate in our sadness. 

Sometimes folks may even experience anxiety and panic attacks thinking about the future without their loved one, relationship, job or whatever loss they have experienced. It can be difficult to imagine what life will look like after the loss. People often begin to question things like, “where will I end up in life now?” They may reconsider an identity they once had or be fearful of future stability and security. It is quite common to have overpowering doubts about the future when coping with a significant loss. All of these characteristics we so often associate with grief can create a stressed and anxious state for both the mind and the body. 

Grief and the Nervous System

When we experience grief, it triggers a trickle effect of responses in our body, particularly within the nervous system. The nervous system is responsible for regulating bodily functions, reacting to stress, and supporting overall well-being. When we experience grief, our nervous system can become stressed, as the intense emotional response to the loss triggers the body’s “fight, flight, or freeze” response. This can lead to increased stress (and an increase in cortisol levels), anxiety, fatigue, insomnia and difficulty focusing. It is important to note that all of these symptoms of grief can profoundly affect our mental health. Grief puts a strain on the nervous system, which changes the overall functioning of our bodies, both mentally and physically.

Understanding and nurturing our nervous system is essential during times of grief. Mindfulness also plays a key role in calming the system by creating a “rest and reset” response. The impact grief has on our bodies, minds and systems helps us to understand why it can be so difficult to “move on” and why people may feel trapped in a cycle of distress, unable to experience calm or relief. Mindfulness practices like breathwork, gentle movement, sound bath, reiki and restorative activities can help us regain balance and promote healing. Taking care of our nervous system supports our ability to process and recover from loss in a healthier way.

What many people do not know is that the nervous system’s involvement in grief is central to this mental health crisis one may be experiencing. The autonomic nervous system’s continued activation during grief can prevent individuals from engaging in healthy coping mechanisms like therapy, engaging socially, moving their bodies, eating healthy and sleeping regularly. 

Sometimes, grief can encourage the use of substances to handle the impacts on the mind and body as an escape from thoughts, feelings and sensations they cannot control. Often, grief reinforces negative thoughts or emotions associated with the loss. Because the nervous system is continuously strained, it becomes difficult for individuals to return to a baseline of mental wellness, meaning that mental health interventions must account for the body’s physiological state alongside the mind’s emotional needs.

The Role of Holistic Services in Alleviating Grief

Holistic services offer unique pathways for individuals to cope with grief in a way that addresses both the body and mind, providing a comprehensive approach that alleviates the nervous system’s strain and supports mental health. Unlike traditional therapies, which may focus primarily on the mind, holistic approaches recognize the interconnectedness of the body and mind, further emphasizing the need for whole-body healing. Techniques such as mindfulness, yoga, breathwork, and Reiki directly engage the nervous system, helping to alleviate the impact of chronic stress and bringing the body back to a state of balance.

1. Mindfulness and Meditation

    Mindfulness meditation is an effective way to bring the nervous system back to equilibrium by helping individuals focus on the present moment rather than ruminating on their loss. Mindfulness techniques stimulate the parasympathetic nervous system, promoting a sense of calm and allowing the body to rest. Through mindful breathing exercises and meditation, individuals can interrupt the body’s fight-or-flight response, offering relief to an overactive nervous system. 

Meditation helps in rewiring the brain’s response to grief, often associated with Cognitive Behavioral Therapy, reducing the intensity of negative emotions, and fostering mental resilience.

2. Yoga and Movement Therapy

Yoga, particularly restorative and gentle practices like mindful movement, plays a vital role in soothing the nervous system during grief. By emphasizing slow, mindful movements and breath, yoga can shift the nervous system to a relaxed state. Restorative poses and guided breathing ease the release of tension and stored emotions in the body, helping individuals process grief on a somatic level. 

Movement therapy in yoga encourages a reconnection with the body, disrupting the feelings of disconnection and numbness that grief often brings. Yoga’s emphasis on bodily awareness allows people to tune into their feelings without judgment, creating a safe space to process and accept their grief. 

3. Breathwork

Breathwork is a powerful tool for managing grief, as it directly impacts the nervous system by activating the parasympathetic response. Conscious breathing techniques, such as diaphragmatic breathing or 4×4 breathing, allows individuals to regulate their heart rate and calm the mind. Breathwork practices help individuals confront the overwhelming emotions associated with grief, empowering them to face their loss without feeling overwhelmed by it. Engaging in regular breathwork can help break the cycle of stress that affects the nervous system, providing relief and helping individuals feel more grounded.

4. Reiki and Energy Healing

Reiki, a form of energy healing, is particularly beneficial for those struggling with the physical symptoms of grief. This practice focuses on balancing the body’s energy, promoting relaxation, and supporting the healing process. By channeling energy into areas of tension, Reiki soothes the nervous system and helps individuals release stored emotions that might otherwise manifest as physical symptoms. 

For many, the calming nature of Reiki helps alleviate the sense of “heaviness” often described in grief, offering a pathway to find lightness and inner peace. People often refer to a Reiki session as a “massage from the inside out” due to the deep healing and stress relief they feel during and afterwards.

5. Sound Therapy

Sound therapy, including sound baths and the use of specific sound frequencies, has shown to be helpful for those experiencing grief. Sound vibrations resonate with the body and help bring about a state of calm and relaxation by slowing down brainwave activity. This shift in brainwave patterns can reduce stress, making it easier for the nervous system to disengage from the fight-or-flight response. 

Sound therapy offers a therapeutic experience that can provide a momentary release from the emotional weight of grief and help individuals find moments of peace within their pain. People often describe sound bath immersion as a full body experience, like taking a nap on the beach, surrounded by soothing sounds of waves, while in a tranquil state of peace.

Embracing a Clinical AND Holistic Path to Healing from Grief

Grief is not a condition to be “cured” from but an experience to be lived through. While traditional mental health treatments like talk therapy and medication can play essential roles, holistic services offer a complementary approach that acknowledges the profound interconnectedness of the body and mind. By focusing on the nervous system and integrating practices that promote physical and emotional balance, holistic services provide a pathway to process grief in a way that respects the complexity of the experience.

For those navigating grief, embracing both clinical intervention and holistic practices can offer a way to honor their loss without becoming overwhelmed by it. These practices help individuals reconnect with their inner strength, cultivating resilience and a renewed sense of hope. 

Grief is a transformative journey, and while it may never fully disappear, therapy with holistic services empowers individuals to move forward with compassion for themselves, honoring their loss while embracing life’s ongoing potential for healing and joy. Holistic approaches, with their focus on the nervous system and whole-body wellness, provide invaluable tools for those facing one of life’s most profound challenges, helping them find peace and balance in the wake of loss.

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Climate Anxiety: Muskan Lamba

Caring for the Climate and One Another

I’m Muskan Lamba (she/her), a mental health researcher, expert by experience, and facilitator, deeply curious about the impacts of climate change on human well-being. I am conducting the first study on climate anxiety among youth in the Indian subcontinent, particularly in climate-vulnerable communities. With a passion for nurturing communities and anti-burnout culture, I’ve been creating spaces where individuals can confront anxiety and find care amidst the polycrisis affecting the world, destabilizing our connection to nature and one another. 

Witnessing ecological instability firsthand in the form of massive heatwaves, with temperatures reaching 50°C and AQI soaring to 1000+ in Delhi, India, fuels my passion for this work. Through initiatives like hosting Resilience Circles with the Resilience Project UK, I’ve seen firsthand how shared struggles within climate movements—such as the pressure to constantly “do more” or feelings of helplessness—can be transformed when met with communal empathy and conversations that emphasize creativity, connection, and rest as an act of resistance.

What Even Is Climate Anxiety?

Climate anxiety, also sometimes referred to as eco-anxiety or ecological grief, is a psychological distress people experience in response to the existential threat of climate change. It manifests as chronic fear, worry, and a sense of helplessness, triggered by thoughts, or experiences, of environmental threats such as extreme weather events (think flooding, forest fires), rising temperatures, and the destruction of ecosystems. 

Research has shown that this anxiety can lead to physical symptoms like insomnia, loss of appetite, and panic attacks, and more recently, is even being theorized as a Pre-Traumatic Stress Syndrome (PreTSS). While it is not classified as a mental illness, climate anxiety reflects a rational human response to the looming environmental crisis.

The Psychological Toll of Intense Heat

Rising global temperatures and intensifying heat waves are straining the ecosystems, and also our minds and bodies, leaving a profound psychological imprint as people face the upheaval of migration, loss of familiar landscapes, and an insecure, uncertain future.

The lived experience of climate anxiety is particularly pronounced among vulnerable communities struggling with multiple crises at once, yet much of the literature so far comes from High-Income Countries (HICs). In regions where systemic inequalities limit access to mental health resources, the burden is heavier, leaving communities with fewer tools to cope, governmental apathy, and worse, stigma around these troubles.

My research, which surveyed ~300 respondents from South Asian countries, revealed a strong sense of distress amongst young people aged 18-30, with respondents expressing feelings of isolation, helplessness, and frustration. This emotional burden is exacerbated by social inequalities, leading to more vulnerable groups, such as women and minorities, bearing the brunt despite contributing the least to the climate crisis.

In the words of a survey respondent: “Experiencing extreme heat waves, especially those reaching up to 50°C, makes daily life unbearable, often causing physical discomfort and mental stress. The heat disrupts routines, worsens health, and creates an overwhelming sense of helplessness. The stress of managing daily tasks under such harsh conditions, coupled with the anxiety of seeing others suffer, is overwhelming.”’ 

Sensemaking of our Emotional Responses

As we live through multiple crises intertwined—ecological, economic, socio-political—it is slowly, but surely, becoming clear that our emotional selves are not quite okay, and they require a brave space to be acknowledged and nurtured.

Historically, communities have gathered around firesides—sharing stories, singing, and connecting—to process their collective struggles. In some cultures, such as in rural India, the act of storytelling would allow them to process grief and celebrate resilience. In many African cultures, fireside conversations are central to the philosophy of Ubuntu (“I am because we are”). In Native American traditions, too, the council fire served as a place to discuss important matters, resolve conflicts, and honor ancestors. 

In today’s fractured, isolated world, where emotions are as it is stigmatized much of the time, we must recreate safe “third spaces” where individuals can come together to collectively process their emotions and tap into collective wisdom.  Further, the prevailing culture of “do more” has contributed significantly to burnout, and shifting towards a regenerative approach allows individuals to preserve their mental and emotional health while continuing to call for change. 

Resilience Circles

A purposeful and deeply impactful initiative I have been part of is the facilitation of Resilience Circles with the Resilience Project UK. These circles provide a unique opportunity for youth navigating burnout, climate anxiety, and the like, to come together, come undone, and foster a sense of hope amidst the overwhelm as we make sense of the pain, and develop coping strategies. 

By bringing individuals together in a safe, supportive environment, free from jargon or the pressure to perform, these circles allow participants to express themselves openly without fear of judgment or invalidation. These circles are rooted in practices like mindfulness, storytelling, and brainstorming ways to heal, empowering participants to see their emotions not as weaknesses but as sources of curiosity and wonder. For instance, transforming a narrative such as “Vulnerability is a weakness.” to “Vulnerability can be a strength around the right people.”

Climate anxiety can lead people to isolate themselves when they don’t see it as something rational or real. Some describe feeling they must carry the burden alone or be constantly active in the fight against the crisis. However, circles such as this, challenge the notions by encouraging rest and regenerative practices as essential forms of resistance and self-care. For example, in one session, a participant shared feelings of guilt about needing to take a break from activism. This feeling was reframed, through the group’s input, as an important form of sustenance in the movement. 

Closing Thoughts: Tap into Collective Wisdom

Climate anxiety is an evolving concept, with subjective lived experience depending on one’s culture, society, personal stories, and intermingling with other crises. It’s isolationary, but it’s a highly common experience that many are grappling with today.

Community creates a foundation for collective sensemaking, where the burden of climate change may be carried together. By creating more spaces, digital and otherwise, that prioritize rest, creativity, and shared wisdom, we enable more sustainable forms of coping with climate anxiety. 

At the end of the day, this shift requires systemic change, where mental health is seen as integral to action against polycrisis, and emotional well-being is prioritized alongside traditional notions of productivity and achievement.

We must recognize the importance of third spaces—places where individuals can come together to connect, share stories, and find common ground. In doing so, we may create ripples of resilience that extend far beyond ourselves—just as our ancestors did by the firelight. 

Interested in contributing to understanding and addressing topics like climate anxiety? Join CliMind, a youth-centric virtual community focused on exploring the connections between climate change and well-being: https://chat.whatsapp.com/DPW2866mRbfDNZKWo11GUH